What is carb cycling:- Carb cycling is an amazing way to manage your diet in order to reduce obesity, gain muscle, and even just maintain your weight. Carb cycling is an advanced master diet plan strategy requiring more manipulation and programming than a regular diet. Carb cycling is a dietary approach in which you change your carb intake on a daily, weekly or monthly basis. This cycle is commonly used to lose fat, maintain physical capacity while taking a diet, or to overcome the plateau of weight loss.
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How to carb cycling diet?
In standard weekly carb cycling diet may include two high-carb days, two medium-carb days, and three low-carb days. Some people adjust their carb intake day to day, while others may consume low, medium and high carb diets for longer. In a nutshell, carb cycling aims to consume carbohydrates when they provide maximum benefits and exclude carbs when not needed. It depends on your goal, you can set up your own carb cycling meal plan based on various factors, like:
When your goals will be “body composition”, you will reduce carbs during the diet, then add them back during the “muscle building” or performance phase.
“High carbs” on a workout day and “low carb” intake on rest days.
“Scheduled Refeeds” method is to do 1 or several days at a high-carb intake to act as a “Refeed” during a prolonged diet.
The “intensity and duration of a particular training session” method, the longer or more intensive the training in this method, the more carbs they will consume and vice-versa.
Carb cycle “based on the body fat level” method, in this method the leaner you become, the more high-carb days or blocks you include.
Free-range eggs (with yolk), Grass-fed beef, bison or lamb, Pasture-raised, organic pork, Organic whey/casein protein powder, Organic rice/pea protein powder, Sardines, anchovies or haddock in water or olive oil, wild salmon, trout, tilapia or flounder, Organic hemp protein powder, Organic yogurt (full fat).
MODERATEPROTEIN:-
Raw nut butter, raw cheese from grass-fed cows, Yogurt cheese, Naturally preserved or dried meats, organic cottage cheese, Miso, tempeh, tamari or natto, Egg protein powder, Soaked or sprouted beans and legumes, raw seeds and nuts.
AVOID:-
Non-organic dairy products, Processed cheese, Non-organic, commercially processed meats, Chemically preserved or dried meats, Protein powders with artificial sweeteners, Textured vegetable proteins, soy protein powders, Roasted seeds and nuts, Roasted nut butter, Tofu, legumes, and Regular or canned beans.
(D) NON-VEGETABLE CARBOHYDRATES TO EAT – 1-2 servings per day
NON-VEGETABLE CARBOHYDRATES:-
Wild rice, brown or white rice, Sprouted, organic quinoa, amaranth or millet, Sprouted legumes (beans and lentils), Gluten-free oats, Organic full-fat yogurt.
MODERATE NON-VEGETABLE CARBOHYDRATES:-
Soaked legumes (beans and lentils, Raw seeds and nuts, Soaked, organic quinoa, amaranth or millet, Regular oats, Fresh-milled Kamut wheat, Soaked and sprouted wheat products, Non-GMO corn.
Fat loss Daily based carb cycle sample for men [High, Low, and No Carb]
CARB DAYS
MICRO BREAKDOWN
MONDAY/TUESDAY/ WEDNESDAY
LowCarb
Carb= 100-120g
Protein= 200-220g
Fat= 50-70g
THURSDAY/SUNDAY
High Carb
Carb= 300-400g
Protein= 140-170g
Fat= 30-40g
FRIDAY/SATURDAY
No Carb
Carb= 0g
Protein= 220-240g
Fat= 90-100g
Fat loss Daily based carb cycle sample for women [High, Low, and No Carb]
CARB DAYS
MICRO BREAKDOWN
MONDAY/TUESDAY/ WEDNESDAY
LowCarb
Carb= 80-90g
Protein= 110-130g
Fat= 45-60g
THURSDAY/SUNDAY
High Carb
Carb= 220-260g
Protein= 80-100g
Fat= 30-40g
FRIDAY/SATURDAY
No Carb
Carb= 0g
Protein= 135-150g
Fat= 70-90g
The macro breakdown for the different bodyweight [High, Low, and No Carb]
FOR MEN (HIGH CARB)
WHEN [P=1.2g, C=1.2g, F=0.5g]
<150lb
[P/C/F=168/168/70]= 1974 Cal
151-165lb
[P/C/F=181/181/75]= 2128 Cal
166-180lb
[P/C/F=199/199/83]=2339 Cal
181-195lb
[P/C/F=216/216/90]= 2538 Cal
196lb <
[P/C/F=235/235/98]= 2762 Cal
MEN (LOW CARB)
WHEN [P=1.2g, C=0.7g, F=0.5g]
<150lb
[P/C/F=168/98/70]= 1694 Cal
151-165lb
[P/C/F=181/105/75]= 1825 Cal
166-180lb
[P/C/F=199/116/83]= 2007 Cal
181-195lb
[P/C/F=216/126/90]= 2178 Cal
196lb <
[P/C/F=235/137/98]= 2370 Cal
MEN (NO CARB)
WHEN [P=1.2g, C=g, F=0.5g]
<150lb
[P/C/F=168/0/70]= 1407 Cal
151-165lb
[P/C/F=181/0/75]= 2339 Cal
166-180lb
[P/C/F=199/0/83]= 1543 Cal
181-195lb
[P/C/F=216/0/90]= 1674 Cal
196lb <
[P/C/F=235/0/98]= 1822 Cal
FOR WOMEN (HIGH CARB)
WHEN [P=1.2g, C=1.2g, F=0.5g]
<110lb
[P/C/F=126/126/52]= 1480 Cal
111-124lb
[P/C/F=138/138/57]= 1621 Cal
125-139lb
[P/C/F=150/150/62]= 1762 Cal
140-154lb
[P/C/F=168/168/70]= 1974 Cal
155lb <
[P/C/F=186/186/77]= 2185 Cal
WOMEN (LOW CARB)
WHEN [P=1.2g, C=.7g, F=0.5g]
<110lb
[P/C/F=126/73/52]= 1270 Cal
111-124lb
[P/C/F=138/80/57]= 1391 Cal
125-139lb
[P/C/F=150/87/62]= 1512 Cal
140-154lb
[P/C/F=168/98/70]= 1694 Cal
155lb <
[P/C/F=186/108/77]= 1875 Cal
WOMEN (NO CARB)
WHEN [P=1.2g, C=g, F=0.5g]
<110lb
[P/C/F=126/0/52]= 976 Cal
111-124lb
[P/C/F=138/0/57]= 1162 Cal
125-139lb
[P/C/F=150/0/62]= 1162 Cal
140-154lb
[P/C/F=168/0/70]= 1301 Cal
155lb <
[P/C/F=186/0/77]= 1441 Cal
Sample of LOW CARBS DAY meal plan for fat loss [PRO-200g, CARB-119g, FAT-60g]= 1816 CAL
INGREDIANTS
QUANTITY
1. UPON WAKING UP:- Carnitine [Supplement(OPTIONAL)]
500mg
BREAKFAST
QUANTITY
BOILED EGGS:-
(a) Apple
1
(b) Boiled Egg Whites
7
(c) Boiled Whole Eggs
2
(d) CLA [Supplement (OPTION)]
1g
MID-MORNING (SNACK)
QUANTITY
GREEK YOGURT:-
(a) Plain greek yogurt
1 cup
(b) Roasted peanuts
20g
(c) Cinnamon
1g
LUNCH
QUANTITY
CHICKEN AND VEGETABLES:-
(a) Grilled chicken breast
100g
(b) Kidney beans (Rajma)
½ cup
(c) Green bell pepper
½ cup
(d) Broccoli (or Cauliflower)
½ cup
(e) Onion
2 sp
(f) Tomato
2 sp
(g) Olive oil
1 sp
PRE-WORKOUT(SNACK)
QUANTITY
(a) Coffee
½ tbs
(b) Hot Water
240 ml
(c) Carnitine (Supplement)
500 mg
POST-WORKOUT(SNACK)
QUANTITY
POST-WORKOUT SUPPLEMENT:-
(a) Whey protein
1-2 scoop
(b) Cold water
300 ml
DINNER
QUANTITY
ROTI FISH WRAP:-
(a) Grilled White-fish
100 g
(b) Large Roti (whole wheat bread)
1
(c) Chickpeas
½ cup
(d) Onions
2 sp
(e) Tomato
2 sp
(f) Yogurt
1 sp
(g) Ketchup
1 sp
(h) Salt/Pepper/Garlic Powder
—
BEFORE-BED
QUANTITY
WARM MILK:-
(a) Low-fat milk
1 cup
(b) Green cardamom
1
(c) Cloves
2
(d) Cinnamon
1 pinch
(e) Whey protein
2/3 sp
(f) Almond (crushed)
20
(g) CLA (Supplement)
1 g
Sample of HIGH CARBS DAY meal plan for fat loss [PRO-166g, CARB-262g, FAT-42g]= 2090 CAL
UPON-WAKING
QUANTITY
1. UPON WAKING UP:- Carnitine [Supplement(OPTIONAL)]
500mg
BREAKFAST
QUANTITY
OATS AND EGGS:-
(a) Apple
1
(b) Oats
1 cup
(c) Cinnamon
1 pinch
(d) Boiled egg white
5
(e) CLA [Supplement (OPTION)]
1 g
MID-MORNING (SNACK)
QUANTITY
GREEK YOGURT CHEERIO:-
(a) Plain greek yogurt
1 cup
(b) Cheerio (sugar-free)
1 cup
(c) Cinnamon
1 g
LUNCH
QUANTITY
CHICKEN WITH SWEET POTATO AND VEGETABLE:-
(a) Grilled chicken breast
80 g
(b) Kidney Beans (Rajma)
½ cup
(c) Sweet potato
180 g
(d) Green bell pepper
½ cup
(e) Broccoli (or Cauliflower)
½ cup
(f) Onion
2 sp
(g) Tomato
2 sp
(h) Olive Oil
½ sp
PRE-WORKOUT
QUANTITY
(a) Coffee (Nescafe)
½ tbs
(b) Hot water
240 ml
(c) Carnitine (Supplement)
500 mg
POST-WORKOUT (SNACK)
QUANTITY
POST-WORKOUT SUPPLEMENT:-
(a) Whey Protein
1-2 scoop
(b) Cold Water
300 ml
DINNER
QUANTITY
(a) Grilled white fish
100g
(b) Brown rice
1 cup
(c) Lemon
½
(d) Green Salad
½ Plate
BEFORE-BED
QUANTITY
WARM MILK:-
(a) Low-fat milk
1 cup
(b) Green cardamom
2
(c) Cloves
2
(d) Cinnamon
1 pinch
(e) Whey protein
½ sp
(f) Almond (crushed)
20
(g) CLA (Supplement)
1g
Sample of NO CARBS DAY meal plan for fat loss [PRO-203g, CARB-25g, FAT-90g]= 1716 CAL
BREAKFAST
QUANTITY
(a) Egg white
6
(b) Bacon (thin slice)
4
(c) Av0cado
15 g
(d) Whey Protein isolate
½ sp (scoop)
(e) Walnuts
28 g
MID-MORNING (SNACK)
QUANTITY
(a) Beef Jerky
25 g
(b) Whey Protein (low-carb)
1 sp
LUNCH
QUANTITY
(a) Romain lettuce or Cos (Shredded)
1 cup
(b) Chicken Breast
100 g
(c) Olive Oil
1 tbsp
(d) Whey protein (low-carb)
½ sp (scoop)
MID-AFTERNOON
QUANTITY
(a) Cheese
25 g
(b) Whey protein isolate
1.25 scoop
DINNER
QUANTITY
(a) Salmon
100g
(b) Zucchini
25g
(c) Sunflower seed (dried)
1/3 cup
(d) Mushrooms
1 cup
(e) Olive oil
1 tbsp
BEFORE-BED
QUANTITY
(a) whey Protein (low-carb)
15g
(b) Water
1 cup
KEYNOTES:-
(1) Drink 3-4 liters of water; (2) Drink 2 cups of green tea a day; (3) Eat every 2-3 hours; (4) Calculate your calories according to your height, weight, age and adjust the calories; (5) Avoid the use of oil. Use what we recommend; (6) For some time you can use lentils and black grams instead of Chiku and kidney beans; (7) Take walnuts once or twice a week instead of peanuts or almonds; (8) If possible eat salad twice a day (cucumber, tomato, lettuce, carrot); (9) Avoid eating white sugar, soda, candy, fried foods, white bread, etc; (10) Alternative supplements: casein protein, BCAA, multivitamins, fish oil, etc;
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