A lot of you asked if I would share more information about carb cycling. I have been researching this for quite some time as I’ve heard much about it from the success of others, yet never tried it myself. Just like anything else in the health and fitness industry, everything works differently for everyone; similarly, everyone carb cycles a little bit differently.
What is carb cycling?
Carb cycling is basically the manipulation of carbs in a diet. In short, it refers to taking in more carbs on some days and less carbs on others
Why would I incorporate carb cycling/What benefits does carb cycling entail?
It is very difficult to build muscle and burn fat simultaneously. However, through carb cycling, this process becomes slightly more achievable. When you lower carbs or cut out carbs all together, such as on the Atkins diet, you run the risk of burning off that hard-earned muscle. In a carb deprivation, your body is lacking the energy from carbs and will look elsewhere to obtain this energy, such as through burning your muscle as a form of energy. When you keep carbs in your diet, but manipulate the amount, you still provide your body ample energy, but allow the fat burning process to take place more efficiently.
When would I use carb cycling?
Carb cycling is used as a short term option in a fat-burning phase of any training regimen. There is an emphasis on using carb cycling as a short term technique (3-4 weeks only), otherwise muscle burning (catabolism) can ensue if taken longer than 3-4 weeks.
How do I carb cycle?
Like mentioned, carb cycling is the manipulation of carbs in a diet. So, on some days, your carb intake will be higher than on other days. Anyone can carb cycle how they please: low, medium, and high days (different amounts of each days and in different orders). For my diet, I will be doing 2-3 low carb days (between 80-100g of carbs) then 1 “high” day (around 150-160g carbs). I am very sensitive to carbs, and don’t want my “high” days to become cheat days of pure carbs. Therefore my high days will be somewhat more of normal carb days. If I do have a cheat meal, I will eat it on this “high” day. In terms of workouts, always make sure your low carb days fall on cardio/rest days and save high carb days for bigger workouts.
LOW DAYS: 80-100grams (scattered throughout the day; if you normally have 1/2 cup of brown rice with a meal, cut it down to 1/4, etc OR keep that 1/2 cup brown rice but completely eliminate a sweet potatoe from a different meal and add in an avocado, nuts, etc.)
-2-3 days; always on rest/cardio only days
HIGH DAYS: 150-160grams (carbs are pretty much eaten with every meal except for the last meal of the day; keep the carb source clean and complex – diet for this day was posted at the end of Nov.)
-after 2-3 days of low carbs, 1 high carb day; never on rest/cardio only days – instead save for “big workouts” such as legs, back/arms
What do I replace carbs with?
In a fat burning phase, individuals typically reduce their calories somewhat. Since you are taking out carbs, which contain calories as well, it is essential to put back in calories from other food sorces. For instance, replace those carb calories taken out with calories from healthy fats or protein. It is very important to count calories and macros when carb cycling. There are lots of great apps out there, such as My Fitness Pal, which help with tracking your meals.
Is carb cycling difficult to stick with?
Carbs tend to be the yummy/delicious and filling parts of meals. So, reducing carbs is somewhat difficult, but achievable! Again, this is a short-term technique – only 3-4 weeks; you can stick with anything for that amount of time! This is not a realistic diet for a lifestyle, but a great way to burn fat.
Is it hunger or fat burning I’m feeling?
When you’re burning fat, you may feel hungrier than normal. This is why it is important to eat around every 2.5-3 hours to know the difference between the two. If those hunger pains kick in and it has been 3 hours since your last meal, you are probably hungry so eat! If it’s only been 2 hours since you last ate, your hunger pains are coming from that fat burning! Drink lots of water, add fibrous vegetables into every meal (spinach, asparagus, broccoli, etc), and stay out of the kitchen/pantry unless you need to be eating!
Thanks for the insight 🙂
Is it possible for you to post an example on what a high and low day should look like
Surely – this ( http://fitnessbarbielaurengleisberg.blogspot.com/2012/11/q-monday-my-daily-diet.html ) would be an example of a "high" day and for the low days, I would simply remove 2 of the carbs, such as the carb from meal 2 and the carb from meal 6. Hope this helps; if not, let me know if you have other questions!
Thank you sooo much !!
Are you counting carbs that come from veggies (broccoli, spinach, green beans), or just starchy complex carbs ? There is a lot of sites that say you shouldn't count your fibrous veggies in the total carb count, but whatever you are doing is working ! Just curious so I can start making my meal plan.
I do not count vegetables, specifically green ones. But more starchy ones, such as corn, carrots, etc. I do keep in moderation moreso.
XO
Any protein recommendations/changes for people who do not eat meat (fish only)?
Thank you so much for this post! I have been following you daily workouts for about a week now and absolutely LOVE them! I have just ended my personalized fitness and nutrition plan (soon to be broke college student needs to conserve the money!)and your blog has been such a help to transition on my own! I have considered carb cycling and I am going to give it a go tomorrow!
So if I am following your current splits how would you cycle the carbs?
I am guessing…
Chest/shoulders LOW CARB
cardio LOW CARB
back/glutes HIGH CARB
cardio LOW CARB
bi/tri LOW CARB
legs HIGH CARB
or would you just alternate high and low, so cardio is low and all weight training is high??
thank you so much!! 🙂
do you count greens/veggies in your carb macros count?
Thanks so much for a great post muscle building program. I'd like to know more about these topics and hope that I can receive more insight into this topic.