THE CONCEPT

 

The premise of the diet is a very simple one:

  • high carb day
  • moderate carb day
  • low carb day

Ideally you want to have the high carb days on the days you train your lagging body parts, and the no carb days on your “off days” or you can perform cardio to accelerate fat loss. By incorporating carbs on your lagging body part days, you create a very anabolic environment, preserving lean body mass. Consuming little to no carbs on your off days allow you to take advantage of low insulin levels which accelerate fat loss.

 


Why carb cycling is so effective

Allows replenishment of glycogen

  • Glycogen is the stored form of glucose, and is the main supplier of energy during high intensity exercise or when you are in the anaerobic state. Keeping your glycogen levels full will minimize muscle breakdown, and allow you to train at a high level.

Regulates leptin levels

  • Leptin is a hormone that plays a crucial role in fat metabolism, and regulates satiety. During long periods of dieting leptin levels can plummet leaving you hungry, and burning less fat then you should.

Psychologically rewarding

  • You can reward your efforts with a high carb day every 3 days, this allows you to stay motivated, without needing to adhere to strict dieting such as the ketogenic diet (low carb)

THE PLAN

If your trying to gain weight, have 3-4 high carb days per week, if your trying to lose fat, aim for 2-3 high carb days peer week.

MEN


High day

Carbs: 2-3 grams per pound of body weight
Protein: 1-1.25 grams per pound of body weight
Fat: as little as possible

 

Low and moderate days

Carbs: 0.5-1.5 grams per pound of body weight
Protein: 1.25-1.5 grams per pound of body weight
Fat: 0.15-0.35 grams per pound of body weight


WOMEN


High Day

Carbs: 0.9-1.0 grams per pound of body weight
Protein: 0.75 grams per pound of body weight
Fat: as little as possible

 

Low and moderate days

Carbs: 0.2-0.5 grams per pound of body weight
Protein: 0.9-1.0 grams per pound of body weight
Fat: 0.1-0.2 grams per pound of body weight

 

Galen is a trainer at Phenomenal Fitness. You can contact him at Galen@phenomenalfitness.com