I know I spoke on carb cycling on my last entry but there is more about it that I want to share with you, my readers.
Firstly, there are 3 types of carb cycling; low days, high days and no carb days. It all depends on what your personal goals are, and what your body types are.
Scheduling a carb cycling, is based on your own personal goals; whether you want to gain weight or lose weight. The awesome thing about carb cycling is that even when on a bulk, you can assist your body in not gaining too much body fat overall, as opposite to the regular eating a certain amount of grams of carbs per day, no matter what.
Although there are different types of carb cycling days, you don’t have to use all. Some diets out there, recommend you have an equal amount of each type in your diet, while others have it where you can have high carb days and low carb days. Not only that but you have those that have high carb days, low carb days and moderate carb days.
An example of how much grams per pound of body weight you should consume on each of those type of days; low, moderate and high, is as follows: low days: 1 g/lb of body weight, moderate days: 1.5 g/lb of body weight and high: 2 g/lb of body weight.
The days you have your high carb days are the days you have training. But specifically, your high priority days. Priority days include back and chest days, and leg days. Those are the days where a high amount of carbs are necessary in consuming.
Some diets have you eating all of your high carbs after your training day, while others just have you eat whole day and make sure to get in that amount of carbs in that training day. So, after you’ve picked your priority days based on what priority days are, then you will have those 2 days as high carb days, the other 2 non training days as moderate carbs and the rest is low carbs.
So for me, this is how I have set up my carb cycling schedule, after extensive reading on it:
Monday: 1 g/lb
Tuesday: 1 g/lb
Wednesday: 1 g/lb
Thursday: 2 g/lb
Friday: 1.5 g/lb
Saturday: 2 g/lb
Sunday: 1.5 g/lb
If you have been paying attention to what I have been saying, you realize that Friday to Saturday are my training days and Friday is the day I do arms so it’s not a priority day. It still has a good enough amount of carbs for that day but it isn’t my high day it’s my moderate carb day.
Your protein should stay to 1 to 1.5 grams per pound of body weight, as you’re either trying to maintain or gain muscle mass. Finally, fat should also stay the same. I am not trying to eat too much high fats, although some carb cycling diets recommend on your low or no carb days, to consume high amounts of fats and when I mean fats, I mean the good fats like; oil, flaxseed oil, nuts, peanut butter, etc.
The good complex carbs would be from things like potatoes, whole wheat bread, long grain rice, apples, etc. Of course we know the proteins are the chicken breast, salmon, tuna, etc.
If I have missed out anything, I will make another post with updates, like I did with this. Carb cycling can be a little annoying for the first couple of days because you’re body is going to start using fat for energy instead of the carb source, which it prefers.
You will feel a bit sluggish, and a little down and have lack of energy. Just try to get through it as it eventually will go away as of course, your moderate and high days or just high days are coming around. Personally, right now I am on my low day with about 140 grams of carbohydrates, and I feel like shit. No lie. I was wondering why I felt this way but I just remembered, low carb day. So just keep at it, come along in this journey with me and read more on how I am feeling on low carb day or the carb days in general at my “My journey” blog.
Do some long reading on Carb cycling if you must @ t-nationa.com.Read More »