Thread: Question about BFFM phase III 3:1 LC diet and exercise

Originally Posted by Moses

Hello

First off, I must say awesome forums. Great information, and great articles!

I have a question about Carb Cycling, specifically the 3:1 program mentioned in BFFM. Perhaps some of you can offer some insight.

Brief history: I have been on a ketogenic diet (Atkins) for about 3 years. I lost 60 lbs then gained it all back rapidly. I began Atkins again 4 months ago. I then came across BFL, and used the exercise program with the ketogenic diet (<40g carbs/day). Going into week 4 I realized something wasn't right, and came across BFFM. Currently I am in week 5 of the BFL exercise program, and have adjusted my diet to the BFFM guidlines for a "low-carb" diet. I am currently at 25%carb 45%pro 30%fat diet. The carb cut back was still noticeable in my workouts and I want to start the 3:1 low:high carb cycle approach. However, I couldn't find reference to its impact on the exercises routines. Hence I have been looking into many bodybuilding programs for cutting and came across this site. And here I am...

My question is this: I am currently on the BFL exercise program which is basically 2 day split over 3 days (M W F: upper , lower, upper, then reverse) and cardio on the others (T TH SA) Sundays is my off day. With the 3:1 carb cycling on the BFFM (25% carbs on low days 3 in a row, then 1 high day @ 50%) it would shift my high day week to week. I couldn't find reference to how to adjust exercise to the 3:1 program in the BFFM guide. Does it matter what day the "high" day lands? From reading the articles about carb cycling on the stickies, it seems that optimally, the high day should be on the heavy resistance workout days. As it stands, my high day lands sometimes on cardio days, sometimes on my off day, and sometimes on resistance training days, being a 4 day cycle, and 7 days in a week.

Any suggestions on how to optimally use the 3:1 method as it pertains to exercise would be much appreciated. Or if there is a better alternative to the program, I would be interested. My primary goal at this point is fat loss.

Thanks in advance!

Moses

Sup man I've been following the same kind of diet the past two weeks:
http://www.bodybuilding.com/fun/par30.htm

this is the routine I follow: I try to have carbs on days I workout (high)

Mon: High - Push
Tues: No - off
Wed: Low - Pull
Thurs: Low - off
Fri: High - Legs/abs
Sat: No - off
Sun: Low - push (alternate weekly with pull, legs)

Good luck hope it helps some.

Killer. Thanks Frank!