CARB CYCLING IN LOSING FAT AND BUILDING MUSCLE

Narinig nyo na ba ang tungkol sa Carb Cycling? Ano nga ba ito at paano ito nakatutulong sa paglo-lose ng fat at pagbi-build ng muscle? 🤔 Well, alamin yan dito! 👇😉


HOW TO USE CARB CYCLING TO LOSE FAT AND BUILD MUSCLE

I don’t know about you, but I like simple.

And here’s a simple fact for you: You don’t need to do anything particularly special or fancy to build the body of your dreams.

At least 80% of the game is just understanding and applying a relatively small number of physiological principles related to diet and exercise.

And I’d go as far as saying that the majority of what’s left is just patience and persistence.

You don’t need convoluted training programs or diets. You need fundamentals.

That said, once you have the fundamentals firmly in place, you can look to gain slight edges.

This is where things like supplementation, fasted training, periodization, and carb cycling come into play.

And in this infographic, we’re going to look at what carb cycling is and how to do it right.

WHAT IS CARB CYCLING?

Carb cycling is a method of dieting that involves planned increases and decreases in carbohydrate intake (and generally in caloric intake as well).

THE 3 TYPES:

There are many different carb cycling protocols, but most have you alternate between at least two of three types of days:

High-Carb Days: 2-2.5 grams of carbs per pound of body weight.

Low-Carb Days: 0.5 grams of carbs per pound of body weight.

No-Carb Days: < 30 grams of carbs per day.

à The reason for this is no-carb days (with fewer than 30 grams of carbs) have few practical benefits but make compliance significantly harder.

In this infographic, however, you’re going to learn how to follow a simple carb cycling protocol that has just two types of days—the High-Carb Day and Low-Carb Day.

HOW TO USE CARB CYCLING TO LOSE FAT

# of Days

3:1

When you’re carb cycling to lose fat, you want to have three low-carb days followed by one high-carb day.

Day Placement

Where you place your high-carb day doesn’t matter much because it moves around week to week.

Calorie Intake

Here’s how you want to set up your calories:

High-Carb Days: A 10% caloric deficit (90% of total daily energy expenditure)

Low-Carb Days: A 25% caloric deficit (75% of total daily energy expenditure)

Macro Intake

Remember to plan and track macros if you want guaranteed results.

High-Carb Days: 1 gram of protein per pound of body weight, 50% of your calories from carbs, get the rest of your calories from fat (“use” the calories left after calculating protein and carb intakes.)

Low-Carb Days: 1 gram of protein per pound of body weight, 20% of your calories from carbs, get the rest of your calories from fat (“use” the calories left after calculating protein and carb intakes.)

Example

Here’s a high-carb day and a low-carb for a 190-pound man:

High-Carb Days: 2700 calories, 190 grams of protein, 335 grams of carb, and 65 grams of fat.

Low-Carb Days: 2300 calories, 190 grams of protein, 110 grams of carb, and 115 grams of fat.

HOW TO USE CARB CYCLING TO BUILD MUSCLE

# of Days

3:2

To maximize muscle growth while carb cycling, every block of five days should consist of three low-carb days and two high-carb days.

Day Placement

Your low- and high-carb days don’t have to be lined up in a row. Some people like to follow three back-to-back low-carb days with two high-carb days.

or

Others like to stagger them based on how they’re feeling in the gym, doing let’s say one high-carb day, one low-carb day, one high-carb day, and two low-carb days.

Try to schedule most of your high-carb days to fall on days that you’re lifting weights and most of your low-carb days on days that you’re not.

Calorie Intake

Here’s how you want to set up your calories:

If Bulking: A 10% caloric surplus (110% of your total daily match your total daily energy expenditure).

If Maintaining: Caloric intake should match your total daily energy expenditure.

Macro Intake

Remember to plan and track macros if you want guaranteed results.

High-Carb Days: 1 gram of protein per pound of body weight, 50% of your calories from carbs, get the rest of your calories from fat (“use” the calories left after calculating protein and carb intakes.)

Low-Carb Days: 1 gram of protein per pound of body weight, 25% of your calories from carbs, get the rest of your calories from fat (“use” the calories left after calculating protein and carb intakes.)

Example

Here’s a high-carb day and a low-carb for a 190-pound man:

High-Carb Days: 3000 calories, 190 grams of protein, 375 grams of carb, and 80 grams of fat.

Low-Carb Days: 3000 calories, 190 grams of protein, 190 grams of carb, and 165 grams of fat.

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Ngayong alam na natin kung ano ang Carb Cycling, nagustuhan nyo ba ito? Sa tingin nyo ba ito na ang nababagay at nararapat na diet para sa inyo? Ano’ng masasabi ninyo? 🤔 Comment your opinions, ideas, and suggestions below! 👇

(Photo and info from Google Images; Legion legionathletics.com)