View Full Version : Carb Cycling Basics
IronMan360
01-17-07, 6:35 pm
I am currently 5'7" and 165 lbs i was wondering how many carbs i should be getting on the low days and how many on the high carb days. I was also wondering if i should stay away from milk in the protien shake because of the net carbs. If anyone has any advise on how to start carb cycling please help.
Naturally Huge
01-18-07, 6:43 pm
It depends on your metabolism and how much fat you're carrying. I'm currently dieting for my third show and I'm about 13 weeks out right now. I carb cycle on a 3 low to 1 high format. On my low days I drop my carbs down to 200g. per day with all my starchy carbs consumed in my first three meals. This makes up about 30% of my calories from carbs on those days. On my higher carb day, I kick them up to about 360 grams (45% of calories) and eat them in all my meals. It does wonders for replenishing glycogen and kick-starting the metabolism into a higher gear.
If you have a fast metabolism, you can get by with eating 40-45% of your calories from clean carbs and you may not need to drop them lower. I've learned that my body loses fat most efficiently with moderate to low carb diets with an increase in activity level through cardio.
Nine Ball
01-18-07, 7:39 pm
I am currently 5'7" and 165 lbs i was wondering how many carbs i should be getting on the low days and how many on the high carb days. I was also wondering if i should stay away from milk in the protien shake because of the net carbs. If anyone has any advise on how to start carb cycling please help.
The format I followed for carb cycling was:
Day 1) Xg carbs
Day 2) X-50g carbs
Day 3) X-100g carbs
Day 4) X-150g carbs
Day 5) X-75g carbs
Day 6) repeat
For example, this was my carb cycle. Oh, and some people feel the need to cycle their fat intake as well but I've never felt the need to do that.
Day 1) 250g of carbs
Day 2) 200g
Day 3) 150g
Day 4) 100g
Day 5) 175g
Day 6) repeat
I posted some useful info’s at this thread Bro..
Take a look; for sure they will help you.
http://forum.animalpak.com/showthread.php?t=292
amateur_lifter
02-04-07, 10:42 am
First of all, I started cutting two days ago with some prior knowledge, but very little. This is my first cut and after reading a few articles I created this diet. I have placed higher carbs after I get to work because I have to cycle there, as well as cycle to the gym. Perhaps I should cut them out?
I'm 5'8, 170lbs to start, and roughly 13% b/f
Breakdown (fat/carbohydrates/protein) in grams
Breakfast meal – 371 calories
-2L water
-Multi-vitamin
-1/2 Cup oatmeal (3/30/6)
-2 tsp. Flaxseed oil (9.2/0/0)
-1 Cup egg white (0.5/2/26)
Pre-work meal – 367 calories
Chicken Sandwich
-1L water
-1 Chicken breast (2/0/22)
-2 Slices of bread (5/43/11)
First break meal – 408 Calories
-1L water
-2 Slices of bread (5/43/11)
-1 Cup egg whites (0.5/2/26)
Lunch meal – 289 calories
-2L water
-3oz. Round eye steak (8/0/26)
-1/2 Cup Uncle Ben’s Whole Grain Brown Rice (1/23/3)
Last break meal – 289 calories
-2L water
-3oz. Round eye steak (8/0/26)
-1/2 Cup Uncle Ben’s Whole Grain Brown Rice (1/23/3)
Pre-workout meal – 367 calories
Chicken Sandwich
-500mL water
-1 Chicken breast (2/0/22)
-2 Slices of bread (5/43/11)
Post-workout meal – 372 calories
-500mL water
-Multi-vitamin
-2 tsp. Flaxseed oil (9.2/0/0)
-2 Apples (0/42/0)
-1 Scoop Whey protein powder (1/3/25)
-5mg Creatine monohydrate
Total Calories 2462, 9L/2 gallons water
I'm eating this everyday, I was just curious how well proportioned my carbs were, and whether I should throw this in the garbage and start from scratch, if so what type of carb placement should I have and how much fat should I have each day? Right now the breakdown is roughly 40 protein, 40 carbs, 20 fat. If someone could give me a machup idea of how a carb cycling diet would work just with the day to day breakdown, I would really appretiate it!
Also this might be in the wrong section but how much cardio is to much cardio, is there a maximum I could burn at one time, or does it not really matter? As for how much I plan to do, i'm very unsure at this point and just going to go by what the scale/mirror tells me.
Thanks in advance;
Jay
Arbalest
02-04-07, 10:56 am
Well, this doesn't really look like a Carb Cycling Diet. I think what you were going for was a TKD, where you have your carbs Pre and Post workout. If thats what you want, then cut the other carbs out.
IF you're looking to cycle carbs, in a traditional sense (my recommendation), read this article... http://www.bodybuilding.com/fun/par30.htm
I've been following a slightly tweaked version of that, and it works miracles i tell ya... Well, carb cycling in general works miracles. But that gives a really good basic example for you to follow, and works for pretty much everybody. When you figure out your body, then you can tweak as needed.
Anyways, hope you find what you were looking for.
Brute Force
02-06-07, 4:25 pm
Check out my post on the Brute Force diet. It is a carb cycling diet and should explain a lot there.
I am getting a few questions regarding carb cycling so I figured I would just take some time here and sum it up for those of you who are thinking about it or want to try and are unsure. I am certain there are some of you out there wondering about this and I don't think the topic has come up much as of yet..haha!
For me, when I diet for a show, I choose to carb cycle and I think most other bodybuilders do too. I usually start off with the first 3-4 weeks doing Low, Low, Med., High. My low days may be something like 75g carbs and my highs are around 150-175g carbs. I would keep my fats at around 30g..clean.
Why do we do this? Your rotating low carb days with high carb days to constantly shock your body and it also burns fat more efficiently at an accelerated rate during your low carb days, therefore replenishing glycogen stores on your high carb days. So, your shocking your body, keeping your metabolism on its toes by preventing it from slowing down (or, in some cases, you may want to slow it down), and it is pretty easy to keep track of your diet this way.
I don't think there are any rules to follow when trying this method. It is somewhat trial and error and finding what works best for you. I know for me, because I have used this method 2x now for dieting, I look my best after 2-3 low day than a really high day. The day after that high day...my muscles are really full, I have alot of definition, my skin gets thin and I get vascular not just in my arms, but my back and abs too.
Keep in mind this very well may not work for everyone. Carbohydrate needs are very individual, depending on your activity level, hormonal differences, body type, who knows what else. There are these things to consider. The only way to know if this type of dieting will work for you is to experiment a bit with it. Find your optimal level, meaning choose a number that you think will satisfy your needs and work it into a program for a couple weeks. If you start to see gradual changes that are pleasing you...than work from there. If not, go a bit more drastic by cutting your carbs a little at a time.
The more you experiment, the more you learn about yourself and what your body is going to respond to.
Good luck and I hope this helps shed some light on the subject.
Feel free to pm me with any questions,
Toni
Italian_13
02-15-07, 8:49 pm
So I have a question. Do you keep your calories the same as you go through your weeks of carb cycling. What I mean is that lets say your high carb days you consume 2600 calories and on your low carb days you consume 1800, The following week (or 2) do you re evaluate your caloric intake based on your weight? I hope this makes sense, because in my head it sure does!!! So example:
weight: 190
high day: 200g carbs
Low day: 75g carbs
the next week I weigh 185
High day: 175g carbs
Low day: 60g carbs
(this is with the assumption that your fats and proteins stay the same)
Arbalest
02-16-07, 12:19 am
I hope this is ok to post Toni...
Here's what I started w/ when I first learned about carb cycling... Its pretty much a *basics* article that will work for pretty much anyone.. once you know your body and how you respond to carbs, then you can tweak it to your heart's content...
bodybuilding.com/fun/par30.htm
Italian_13
02-16-07, 8:54 am
Hey thanks for the link man! So I read it but it still leaves me with one question. As you drop weight, must you adjust the carbs and calories accordingly, or do you keep it the same throughout?
Revolutionary
02-16-07, 9:01 am
yea i want someone to answer italians question cause i want to know that too....
Satchmo
02-16-07, 10:46 am
Hey thanks for the link man! So I read it but it still leaves me with one question. As you drop weight, must you adjust the carbs and calories accordingly, or do you keep it the same throughout?
Yes you must, but I wouldn't be changing the cals up every week, that would just be too much trouble and you shouldn't be losing more than 2lbs a week anyway. I would say every 10lbs you could re-adjust, or if you stop losing the BF, re-evaluate the cals/macros and see if it gets you past the sticking point. I mean, if you had to calculate the initial cals off of your bodyweight and BF%, why wouldn't you have to keep it at the same ratio of cals to LBM?
naturalguy
02-16-07, 11:10 am
Carb cycling works and works well
Buck Nasty
02-16-07, 11:37 am
i did my carb cycle like this.... one day high carbs, one day low carbs and one day no carbs. you can arrange these in any order you want. most effective for me was low high no. the key is only eating low GI carbs. oh high carb days eat as much as you want as far as carbs but make sure you eat your protein source first. on low days same thing just cut the carbs down. on no carb days keep the carbs below 15 g at the most.
how it works. on a high day your metabolism is racing. when followed by a NO day your metabolism is still goin real good but you will soon start goin in to Ketosis (where your body lives off fat instead of carbs, you can also get ketosis testin strips, just piss on them and theyll let you know if your there) so you burn fat. the low day give you energy for your body to keep from reachin a catabolic state. then back to the high day and its all over again.
i got great gains with this and dropped fat. give it a shot.
So I have a question. Do you keep your calories the same as you go through your weeks of carb cycling. What I mean is that lets say your high carb days you consume 2600 calories and on your low carb days you consume 1800, The following week (or 2) do you re evaluate your caloric intake based on your weight? I hope this makes sense, because in my head it sure does!!! So example:
weight: 190
high day: 200g carbs
Low day: 75g carbs
the next week I weigh 185
High day: 175g carbs
Low day: 60g carbs
(this is with the assumption that your fats and proteins stay the same)
To be honest..I dont watch calories..I dont care about calories per se as a number. I watch my fats, carbohydrate and protein intake. 1g of fat = 9 calories, 1g carbohydrates = 4 calories and 1g or protein = 4 calories
What's important here is knowing where most of your calories are coming from. As an example of how these numbers are used, imagine a food containing 10 grams of protein, 10 grams of fat, and 10 grams of carbohydrates. That would total 170 calories right....
(10 g protein x 4) + (10 g fat x 9) + (10 g carbs x 4) = 170
In this imaginary food, 40 calories come from protein, 90 calories come from fat, and 40 calories come from carbohydrates.
A pound of body fat = approximately 3500 calories
Italian_13
02-16-07, 1:30 pm
Excellent! I think I get it now. Thanks Bros for all the help. I'm gonna give it a shot then and see what happens.
I just started my very first carb cycling two days ago. Hopefully the results are good.
I just started my very first carb cycling two days ago. Hopefully the results are good.
Let us know how it works for ya...keep us posted on your progress in a couple weeks time.
BeastFromMiddleEast
02-16-07, 5:35 pm
I know Carb Cycling is the best fat loss and weight gainer combination I have ever used in my life.
I began to Carb Cycle when I was at 148 lbs with 12% body fat in April 2006 and now (almost March 2007) I weigh 175 lbs with 8% body fat.
Trust me on this, you do not need a "cheat meal" when you carb cycle. I learned to love the food I ate.
I followed a great plan. I made it up by myself ^_^
I actually based it on when I was a kid and how I ate back in the good old ignorant days, but ignorance = bliss.
Anyways,
I followed this diet:
Sunday = Normal
Monday = High
Tuesday = Normal
Wednesday = Low
Thursday = Normal
Friday = High
Saturday = Low
On Normal days, I ate about 3000 calories (ratio- 20 fats: 30 proteins: 50 carbohydrates)
On High days, I added 100 grams of carbs, which to you people that hate math that is +400 calories.
On Low days, which were my rest days but on Saturday I did intense cardio session, I subtracted 100 grams of carbs, which is -400 calories.
If you notice a pattern, I averaged 3000 calories a day. Therefore, that was 21000 calories a week.
However, I do not believe in the whole calorie for calorie deal, I usually go by bust your ass in the gym, on the floor, in the bed, on the field and everywhere you go and you will not have to worry about calories as much as one thinks.
Nevertheless, I never went below 2500 calories, or else my muscle would be demolished.
"Everyone's body is different", that is what I was told a year ago and that I would not have been able to achieve my results. However, with pure brute force and the mind of an animal. I did it. In addition, this year I hope to do the same by adding another 20 pounds and bring my body fat to 5%.
I hope that helps you all.
Let us know how it works for ya...keep us posted on your progress in a couple weeks time.
I will post up my results in a whle. I have been cutting normal style for about a month with good results and then hit a sticking point. Hopefullly this carb cycling can break through the point. I actually got the idea and information about carb cycling and my initial cutting diet from the book "Burn the Fat, Feed the Muscle".
Tommorrow is a high carb day and my birthday, so a cheat meal will be in order. Last cheat meal will have been exactly 14 days prior.
karmazon
02-19-07, 2:23 am
I see carb cycling is quite popular on this particular message board. I am currently cutting, but I pretty much always dismissed carb cycling as too complicated and a tool for competitive lifters rather than someone who does not compete. So I was just wondering, how many non-competitors here are carb cycling and what are your results? If you could put progress pictures that would be awesome too.
stumblin54
02-19-07, 2:37 am
Carb cycling has been the most effective tool for cutting for me and I now live by it...no, high low, no, low, high, no. Increasing cardio as I progress and heavy ass weight produce sick shredded results. I'm currently cutting down to (or my goal anyways) 182 @ 5% bf...until my next bulk that is. The great thing about carb cycling for me is that I still am able to gain mass while cutting, and I don't know if others experience this too but I have the past three cuts (sorry no camera to take pics though). Try it out bro. Peace.
Stay Up,
Stumblin
depends on your goals , im not a competetor but my goal for now is losing fat and produce shape and definition so im doing the cycle.Works great , the problem is to find the right cycle for yourself , if your losing 1-2pounds a week and your muscles stay as they were, then your on the right way.And most important part is to finish this cycling diet as you started.I gained all i lost + more during the diet in 2 weeks just because i finished it incorrectly.
Thorgrym
02-19-07, 8:33 am
Im starting to do some setriuous carb cycling starting today. Lowest day is 50 and highest is 200 grams per day. I dont have any before shots, but i can take some pics tonight and post some more the second week of april because thats my target date to take a trip with the GF.
Just shoot me a PM cause my memory is bad if i dont write things down.
Thor
BLOWNBY
02-19-07, 12:26 pm
I found it works great, but worked too good for me and I lost muscle mass.
I have a very lean build to begin with. Last year I got down into the 5% BF really quick from the high 6% (like less than 2 weeks), but too much muscle went too.....way to low for just wanting to llok good at the beach!
Arbalest
02-19-07, 5:58 pm
bodybuilding.com/fun/par30.htm <-- A GOOD basic Carb Cycle that will get you results... and its super easy to figure out.
Trevor
karmazon
02-19-07, 7:59 pm
bodybuilding.com/fun/par30.htm <-- A GOOD basic Carb Cycle that will get you results... and its super easy to figure out.
Trevor
Thanks, but I've already read the whole article 5 times over. I've decided that carb cycling at this stage is unnecessary, but if I ever feel like getting down to an extremely low bf% or if I plateau, I'll give it a try. But I feel non-competitors don't need it.
Arbalest
02-19-07, 10:11 pm
Thanks, but I've already read the whole article 5 times over. I've decided that carb cycling at this stage is unnecessary, but if I ever feel like getting down to an extremely low bf% or if I plateau, I'll give it a try. But I feel non-competitors don't need it.
Cool... You can also just do setup a simple cycle like 50,100,200,100,50,0,50... etc
something like that... vary the #'s of course. That will definitely help you cut fat pretty fast and efficiently.. but you don't have to go down to super low bf% or anything... and if you're making sure to get your protein in, its really easy to keep from shredding muscle or anything..
peace,
trevor
karmazon
02-19-07, 10:15 pm
Cool... You can also just do setup a simple cycle like 50,100,200,100,50,0,50... etc
something like that... vary the #'s of course. That will definitely help you cut fat pretty fast and efficiently.. but you don't have to go down to super low bf% or anything... and if you're making sure to get your protein in, its really easy to keep from shredding muscle or anything..
peace,
trevor
There's no way I can have a 0 carb day. I don't have the money for it.
Arbalest
02-20-07, 12:26 am
There's no way I can have a 0 carb day. I don't have the money for it.
Yes you can.. if you eat your protein for the day, make up for the rest in fats.. thats what i do.. and i'm a broke ass college kid.
Costco is your friend =)
hehe , so great that i have a product in my country which is not known in any others , its a little can of like sour , but 100g of it contains 18g protein , 0 carbs , 0.5 fat and it costs 70cents on us money.I fill my fridge with them before no carb days.If your a serious cycle like with no carbs , you need BCAA to slower the catabolism
A good way to carb cycle is three days with carbs about 150g then one high carb day up to maybe 220-250g. So its basically three low and one high then repeated. Adjust carb amounts here to whatever your body type.
stumblin54
02-20-07, 11:13 am
I know not everyone approves but I have incorporated 0 carb days into my diet before, and used a little more fat to even it out (natty PB is my good friend). Every week I tweek my sequence of carbs per day a little, not dramatically, but just to keep out of a rut. I always follow a 0 carb day with a high carb day and feel fine, sometimes with more energy than I could ask for. It's all about experimentation with this, but it works for me damn good and I don't plan on cutting differently anytime soon. Peace.
Stumblin
Personally I keep it as a rule of thumb to never go below 50 grams of carbs a day or else my brain just doesn't function. Remember that you can eat all you want of the fibrous green veggies and they do not count towards carbs. I eat so much broccoli it's ridiculous.
As far as carb cycling, as mentioned before, it is one of the best tried and true practices to shedding bodyfat. If you're not keeping track of your caloric intake then I suggest you do so. There are plenty of free websites to help you do this, or if you have free time you can make your own spreadsheet (I did using Excel) to plug your daily meals into. A good, simple carb cycle is 3 low carb/cal days (carbs at around 30% of caloric intake) then having 1 high day of high carbs/cals (carbs around 40-50% of caloric intake). By having 3 low carb/cal days, your body will start burning off fat stores. The purpose of the 4th day being a high day is so your body does not go into starvation mode, where it will retain fat and burn muscle.
Carb/Cal cycling is a very effective tool, my recommendations are to go slow, track your progress (you shouldnt lose more than 1-2 pounds per week or else you're losing muscle) and adjust what works for you.
http://forum.animalpak.com/showthread.php?t=2412&highlight=carb+cycling
Carb cycling has been the most effective tool for cutting for me and I now live by it...no, high low, no, low, high, no. Increasing cardio as I progress and heavy ass weight produce sick shredded results. I'm currently cutting down to (or my goal anyways) 182 @ 5% bf...until my next bulk that is. The great thing about carb cycling for me is that I still am able to gain mass while cutting, and I don't know if others experience this too but I have the past three cuts (sorry no camera to take pics though). Try it out bro. Peace.
Stay Up,
Stumblin
Okay..
Carb rotation is an individual thing...Basically it is calories in calories out...But, for the days you have low or 0 carbs, I don't care if your Super man, Jay Cutler or Cher, your gonna feel like shit, very tired and get weak!
Yes, I have tried it, it does work, but I don't like feeling like shit for the low days. Yes we all have to suffer to get that shredded look, but I found out, doing it the way I describe below, is better for ME! Again, for Me..
I like starting a diet 16 weeks out, and at this point I am still hard and have good muscle separations and can see my abs.
I make drops in my calories from carbs every 4 weeks if I am not getting leaner. Body fat testers---AIN' T WORTH A DAMN! Never had a judge test my body fat on stage! Show them crazy muscle separations, a X-mas tree low back, sick striated glutes, all abs and serratus muscle showing, without being flexed, and than, you will be rewarded!
**AND IT IS IMPOSSIBLE TO GAIN MASS WHILE GETTING LEAN/CUTTING, LOSING BODY FAT!
The muscles will look bigger because you are much leaner, and it is an illusion...the more drier-cut-shredded you are, the bigger you look!
Fat lady in the circus has 25 inch arms, IFBB Pro Dave Henry's arms are 19.5 inches on stage at a crazy rock hard-shredded condition...who's look bigger, which arm would you rather have?
Well..you hit that one right on the ....nose! Thanks!
Well..you hit that one right on the ....nose! Thanks!
Hey Girl;
You better be tearing the shit up in the gym, training hard and smart!
Eating super clean and getting that cardio in!
I have "people" watching you over there and they report back to me IF you start slacking! LOL
That NY show has your name on the over all!
NOW KEEP DOING THE THINGS YOU NEED TO WIN.....TO GRAB THAT OVER ALL TROPHY!
Hey Girl;
You better be tearing the shit up in the gym, training hard and smart!
Eating super clean and getting that cardio in!
I have "people" watching you over there and they report back to me IF you start slacking! LOL
That NY show has your name on the over all!
NOW KEEP DOING THE THINGS YOU NEED TO WIN.....TO GRAB THAT OVER ALL TROPHY!
Dont tell me about people watching me please..it gives me nervous chills!
But thanks for the supportive words...I appreciate it...very much!
stumblin54
02-21-07, 5:53 pm
Okay..
Carb rotation is an individual thing...Basically it is calories in calories out...But, for the days you have low or 0 carbs, I don't care if your Super man, Jay Cutler or Cher, your gonna feel like shit, very tired and get weak!
Yes, I have tried it, it does work, but I don't like feeling like shit for the low days. Yes we all have to suffer to get that shredded look, but I found out, doing it the way I describe below, is better for ME! Again, for Me..
I like starting a diet 16 weeks out, and at this point I am still hard and have good muscle separations and can see my abs.
I make drops in my calories from carbs every 4 weeks if I am not getting leaner. Body fat testers---AIN' T WORTH A DAMN! Never had a judge test my body fat on stage! Show them crazy muscle separations, a X-mas tree low back, sick striated glutes, all abs and serratus muscle showing, without being flexed, and than, you will be rewarded!
**AND IT IS IMPOSSIBLE TO GAIN MASS WHILE GETTING LEAN/CUTTING, LOSING BODY FAT!
The muscles will look bigger because you are much leaner, and it is an illusion...the more drier-cut-shredded you are, the bigger you look!
Fat lady in the circus has 25 inch arms, IFBB Pro Dave Henry's arms are 19.5 inches on stage at a crazy rock hard-shredded condition...who's look bigger, which arm would you rather have?
True, that was a little overdramatic of me to claim that I "gain mass" while cutting, because (as you already know) this is in fact impossible. However, from my own trial and error, I have found carb cycling to be the best way to cut, and my muscles remain FULLER (without any gain in mass) with it than other methods. I am yet to start a diet anymore than 12 weeks out, which is probably why I try to cut right to the chase in my cutting cycle. I have used your cut method before though, and received great results. I think that if I started 16-20 weeks out and approached it like you I would use your way, but since I love bulking so much (and I'm a stubborn bastard), I'm probably going to stick with this for a while longer. I wanna be cut in the 200 club within the next two years, and I have a ways to go. Thanks for callin' me out BigAnt, I wasn't sure if anyone was going to or not. Peace.
Stumblin
Hay BigAnt...just saw this thread....it relates to my question I asked on the Diet Tread....this is great information.....again....really appreciate your advice...its all good buddy and is the real deal....
True, that was a little overdramatic of me to claim that I "gain mass" while cutting, because (as you already know) this is in fact impossible. However, from my own trial and error, I have found carb cycling to be the best way to cut, and my muscles remain FULLER (without any gain in mass) with it than other methods. I am yet to start a diet anymore than 12 weeks out, which is probably why I try to cut right to the chase in my cutting cycle. I have used your cut method before though, and received great results. I think that if I started 16-20 weeks out and approached it like you I would use your way, but since I love bulking so much (and I'm a stubborn bastard), I'm probably going to stick with this for a while longer. I wanna be cut in the 200 club within the next two years, and I have a ways to go. Thanks for callin' me out BigAnt, I wasn't sure if anyone was going to or not. Peace.
Stumblin
Hey Bro;
Not calling you OUT!
Just giving you my two cents...
Hey, I love to bulk also, check me out now...243lbs.!
But bulking-gaining weight is much different than gaining fat, we know that!
You know what works best for you!
Hit me up if you need any help-advice!
Stay strong mind and body!
Hay BigAnt...just saw this thread....it relates to my question I asked on the Diet Tread....this is great information.....again....really appreciate your advice...its all good buddy and is the real deal....
How are you doing?
Still hitting it hard>?
Us "old" men got to stick together LOL!
Off to blast shoulders-calves-abs now!
stumblin54
02-22-07, 1:58 pm
Hey Bro;
Not calling you OUT!
Just giving you my two cents...
Hey, I love to bulk also, check me out now...243lbs.!
But bulking-gaining weight is much different than gaining fat, we know that!
You know what works best for you!
Hit me up if you need any help-advice!
Stay strong mind and body!
Haha I only meant thanks for callin' me on that in a GOOD WAY of course. You're knowledge is awesome bro, and so is your mass (243?! DAMN) ha. I think you've inspired me to bulk for a year straight...Peace.
Stumblin
i read a couple threads that mentioned it, but never explained what it was. i was wondering, what it is? how you do it? what are the benefits of doing it? thanks.
born0withno0soul
04-07-07, 8:49 pm
-for example i am starting a carb cut tomorrow. i will cycle carbs with a low, med, and high day. low days are 100 carbs, med days are 150 and high days are 175. it keeps your metabolism racing. many believe that if you keep your carbs low and never change it your metabolism will slow down to compensate for the lack of carbs. so we cycle to keep our bodies guessing.
karmazon
04-07-07, 9:59 pm
I cycle my carbs according to the effort during the day.
txpower
04-07-07, 10:22 pm
search toni69 and carb cycling, she's got some good posts on the subject, as well as every other subject.
I've been reading a researching everything bodybuilding for such a long time now. I've become so informed and know tons of information in every subcategory of the sport. After all that I'm still unsure of this subject too. It seems like there's so many different reasons and ways to do it and it's confusing to me as well bro.
stumblin54
04-08-07, 3:47 pm
I've been reading a researching everything bodybuilding for such a long time now. I've become so informed and know tons of information in every subcategory of the sport. After all that I'm still unsure of this subject too. It seems like there's so many different reasons and ways to do it and it's confusing to me as well bro.
There's so many different methods and opinions on carb cycling out there Kiwi because everyone's different bro. Same goes for intensity, volume, rest period, overall nutrition, cardio, and a million other topics wondered about. It comes down to being consistent with the method that you choose to go with, and going balls to the wall with it. If it doesn't work, you tweak it. Switch shit up until what you're doing does work. If you plateau, then you go back to the drawing board and tweak it again. To this day, my diet is overall fairly consistent, but I am always changing little things about it to get bigger, stronger, and better than the guy next to me. Nobody is going to be able to give you the end all perfect information that's going to work like a charm for you. The most important thing to me is conistency in how I go after the way I've chosen to eat and train, and if I fall down, then having the ability to get the fuck up and try it again. Trial and error is huge in BB, ask any pro, they'll tell you. Peace.
Stumblin
Giant Killer
04-08-07, 3:49 pm
Losing extra fat can be accomplished by keeping your daily calories below your base metabolic calorie value. For a REALLY, REALLY, INACCURATE, rule of thumb way to calculate this value, multiply your current body weight times 15. For example at 180 lbs base metabolic calorie value would be 2700 (180x15=2700). This is the amount you would want to exceed if bulking, or be below if cutting. "Any time your calories are below your maintenance value, your body will burn fat for energy."
I have so far lost 10 lbs (of fat) in 5 weeks using these concepts and strict training and cardio regimen.
Carb cycling gives you the benefit of keeping your protein high for muscle maintenance while on a cut. You want to cut calories, but certainly not protein. The rules are simple- have a low carb day-in which you have carbs with only one meal, a med. carb day-in which you have carbs with half your meals, and one high carb day a week to refill your muscle glycogen stores in which you have lots of carbs with every meal. A more scientific approach would be to get 50g/day (low), 150g/day (med), or 250g/day (high). Then cycle these days like (low, low, med, high, repeat).
Also, get a 30 minute cardio session in first thing in the morning before eating, or right after your workout. You do cardio at these times to take advantage of low levels of glycogen (carbs) in your body that will encourage fat burning. Get these sessions in at least 5 times a week on a cut.
The only thing that will really work is strict mental dedication to your goal of losing fat. If you get distracted and stray off the path, you will not reach your goal.
check out this thread from a while back:
http://forum.animalpak.com/showthread.php?t=2412&highlight=carb+cycling
awesome thread. I think I'll start a carb cycling log...
Just remember, carb cycling is very individual..what works for me may not work for you. We all have different metabolic rates, some people have a slower metabolism than others, some are faster, and consistency..once again...is key. Dont just do low carbs for 5 days and then you drop 10pounds and think oh boy, this is great Im going to do zero carbs now and lose weight even faster..this is not the right way to go about it and if your not training for a show, there is absoultely no reason why you would even incorporate zero carbs days anyway.
It is all about smart dieting, losing weight gradually, maintaining lean muscle, improving your cardiovascular conditioning and maintaining a healthy lifestyle and the body your happy in.
Once you get to your goal weight, you learn how to maintain it..or you go back to square one..bulk again, add on some more muscle and some fat to support the muscle you gain and lean out again. Second time round, you will be in even better shape than before!
However, your first method of carb cycling may or may not work the same if you do it again so, you may need to try a different method for whatever reasons. In my case, I have a fast metabolism and my upper shreds way faster than my lower body...so I stay on high carb days more than I do low days until the last minute, when I am ready to start drying out for a show.
Its really all about learning what works best for you, training your body to do what you want it to do, and then maintaining.
Just remember, carb cycling is very individual..what works for me may not work for you. We all have different metabolic rates, some people have a slower metabolism than others, some are faster, and consistency..once again...is key. Dont just do low carbs for 5 days and then you drop 10pounds and think oh boy, this is great Im going to do zero carbs now and lose weight even faster..this is not the right way to go about it and if your not training for a show, there is absoultely no reason why you would even incorporate zero carbs days anyway.
It is all about smart dieting, losing weight gradually, maintaining lean muscle, improving your cardiovascular conditioning and maintaining a healthy lifestyle and the body your happy in.
Once you get to your goal weight, you learn how to maintain it..or you go back to square one..bulk again, add on some more muscle and some fat to support the muscle you gain and lean out again. Second time round, you will be in even better shape than before!
However, your first method of carb cycling may or may not work the same if you do it again so, you may need to try a different method for whatever reasons. In my case, I have a fast metabolism and my upper shreds way faster than my lower body...so I stay on high carb days more than I do low days until the last minute, when I am ready to start drying out for a show.
Its really all about learning what works best for you, training your body to do what you want it to do, and then maintaining.
Good to know. Once again a great post from the master. I hope you will help me in my log. I am a kinda lean 10-11% 195lbs at 5'9'' right now, I just want to drop it to 7-8%.....
damitramit
12-20-07, 1:54 am
Whats the basics for carb cycling..and it can be used for cutting? please help..i weigth 180lbs tryin to lean..how many carbs should i consume? please explain i tried readin online but i need it to be told simply :/ haha thanks guys! :D
Nightshift
12-20-07, 2:37 am
How tall are you and whats your best guess as to what your body fat is? If your fairly lean already, then you probibly won't need to carb cycle.
I think it goes something like:
Mon/Tues/Wed - 100 g carbs
Thurs/Fri - 200 g carbs
Sat/Sun - 400 g carbs.
If you haven't already, try using the search function to see related threads on this topic.
You damm well better be 4'9 if you are going to "get lean" starting at 180...I must advise you not to put the cart before the horse young man...I must caution you to read this site from front to back and take in some of the words of wisdom before you throw up some shit like this again. I am sorry to get in your ass on this one...but this topic has landed you right in my wheelhouse...I grow tired of saying the same thing more than once. Trust me...I know how to gain size...dont diet from 180 pounds...I dont want to have this...or any conversation like this one again. Surely 180 pounds is not your best effort...try again to get over 200 lbs...then we'll talk about "getting lean" I hope I am in no way unclear.
MACHINE
simpleguy
12-20-07, 3:28 am
bro, here's a recent thread you might find useful :http://forum.animalpak.com/showthread.php?t=13463
damitramit
12-20-07, 4:09 am
You damm well better be 4'9 if you are going to "get lean" starting at 180...I must advise you not to put the cart before the horse young man...I must caution you to read this site from front to back and take in some of the words of wisdom before you throw up some shit like this again. I am sorry to get in your ass on this one...but this topic has landed you right in my wheelhouse...I grow tired of saying the same thing more than once. Trust me...I know how to gain size...dont diet from 180 pounds...I dont want to have this...or any conversation like this one again. Surely 180 pounds is not your best effort...try again to get over 200 lbs...then we'll talk about "getting lean" I hope I am in no way unclear.
MACHINE
well im at 16% body fat so im tryin to loose the fat first..then gain size ...im still new at this sorry :(
damitramit
12-20-07, 4:10 am
bro, here's a recent thread you might find useful :http://forum.animalpak.com/showthread.php?t=13463
thanks mang! will read!
krazyassmexican
12-20-07, 6:27 am
listen to machine bro
simpleguy
12-20-07, 7:46 am
well im at 16% body fat so im tryin to loose the fat first..then gain size ...im still new at this sorry :(
16% ??? bro, man up and bulk, or you'll look like those 5% bf fitness instructors who say they're on a clean bulk but they never grow because 'they wanna have abs and look shredded'
well im at 16% body fat so im tryin to loose the fat first..then gain size ...im still new at this sorry :(
I think you really need to look at what your training and nutrition plans look like now and clean 'em up. Lay out how they look and let us see what you are doing and we can give you some help...
spanish.iron
12-22-07, 6:26 pm
16% ??? bro, man up and bulk, or you'll look like those 5% bf fitness instructors who say they're on a clean bulk but they never grow because 'they wanna have abs and look shredded'
EXACTLY... I'm actually guilty of wanting to lean out at 180... I quickly realized that it was a horrible idea, all for the sake of simply getting the abs for the beach. I now know better. I'm bulkin... I can't wait till I'm over 200 lbs (i'm 5'6") and I know I'll be there within the next year. Guy, you say you wanna lose fat and then bulk up? it doesn't quite work like that. Bulk up now that you already have a bit of fat. The fat helps with the strength. Worry about looking pretty later. There's too much work to be done right now.
EXACTLY... I'm actually guilty of wanting to lean out at 180... I quickly realized that it was a horrible idea, all for the sake of simply getting the abs for the beach. I now know better. I'm bulkin... I can't wait till I'm over 200 lbs (i'm 5'6") and I know I'll be there within the next year. Guy, you say you wanna lose fat and then bulk up? it doesn't quite work like that. Bulk up now that you already have a bit of fat. The fat helps with the strength. Worry about looking pretty later. There's too much work to be done right now.
exactly..were not trying to be calvin klein underwear models here or victorias secret[i do like there underwear though] for that matter...
Get yourself to a weight you can work with. When you are looking for the materials for a statue, you always start with more stone than you need, then take away that which is unnecessary. If you want to forge a ripped, thick, monstrous physique, you need to get monstrous first...That means by-bye waist size 30, hello 35+.
What is it and what benefits does it accomplish? Whatever you know about it write it.
Alright. Gonna try not to sound like a dick here. You've got to do a little research first. Use the search function. Use google... use wikipedia. Okay. You're taking the easy way out and asking everyone here to type out the research they've already done. Do your own, come back and hit the FORVM with some specific questions.
Sorry again, but your last statement did it for me... "Whatever you know about it write it."
Alright. Gonna try not to sound like a dick here. You've got to do a little research first. Use the search function. Use google... use wikipedia. Okay. You're taking the easy way out and asking everyone here to type out the research they've already done. Do your own, come back and hit the FORVM with some specific questions.
Sorry again, but your last statement did it for me... "Whatever you know about it write it."
Stuck up meat head....I just wanted some tips from people who experience it everyday, not some google search engine that might give me a wrong source or send me in the wrong direction. Funny how you assumed I havnt already searched but wanted more sources...Mmmm
Stuck up meat head....
Check pm.
Check pm.
I am still waiting for a educated reply.
ChandlerXJ
04-03-08, 4:41 pm
I am still waiting for a educated reply.
Vinny outlined a carb cycle plan for me, FIND IT.
It was something like this
6 meals...
day 1, 2, carbs in all 6 meals
day 3, carbs in 5
day 4, carbs in 3
day 5, carbs in 2
day 6, carbs in none
day 7, carbs in none
I don't honestly remember, but you CAN go through my posts and find it, it was some time ago...
ChandlerXJ
04-03-08, 4:41 pm
by the way, VINNY is a pro, thats about as educated as you're gonna get.
I would have helped, but you disrespected a looked up to member of this FORVM.
Have some class and respect, it'll get you further here.
I am still waiting for a educated reply.
YHou need to calm down mate, calling people names isn`t going to get you anywhere, yhour post with out the meathead comment would have done.
Right, carb cycling, its where you cycle your intake of carbs over a period of time, for instance day 1 400g, day 2 300g, day 3 200g, day 4 100g, day 5 high carb and so on, thats just one way, you can mix it all up say 400g, 100g, 300g, 200g something like that, keeps the body guessing, high days with low days.
There are a few threads on this on the forum.
Bro, read your PM's and please reply if you feel the need without the insults. All I'm saying is you've got to do some of the research on your own. It's the same when guys come here asking someone to post a routine and diet for them. No, that's not how it works. You know your body, do the legwork, post it, and ask for critiques. Same general idea ya know. Please refrain from name calling in the future.
EDIT... Just read your pm....good to go bro!
Ok, thats enough. This is not the place.
Thread closed.
Time to grow up,
IRBS