Carb cycling [Forum Archive]

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Carb cycling

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Posted by: Premiere

What are the basic principles of carb cycling? I know there are High days, low days, and no days. High days you can have as many carbs as you want just as long as you get in the need amount of fat and protein first, low days are self explanatory I guess, and along with the No days. But the only confusion i am having is lets says someone is carb cycling and it's a high carb day, could they eat 400g of carbs and be fine? or is it like a certain number you shouldnt exceed? and how low is too low for a low carb day?

Currently i'm eating about 180-200g of carbs a day, which for me is pretty high, i no some of you guys around here eat like 250-300g a day, but for me what would be ideal if i wanted to carb cycle? Any type of info is appreciated. Please no links to articles that were written by pro people lol, i've read those and have gotten some info but haven't understood it, so i'm just looking for someone to sum it all up for me....put it in lamest terms. (EMMA!) as i hate reading those long winded articles that explain things using big body type vocabulary, or something like that.

Posted by: IainDaniel

Protein aim for 1-1.5g / lb
Fat intake is low mainly EFA's
no carb day = no carbs
low Carb = 1g/lb
High Carb = till you are satisfied. I would guess around 2g/lb

Posted by: Premiere

31 views and no one can tell me the basics?? come on guys!

Posted by: IainDaniel

can you not read? I basically laid it out for you

Posted by: BulkMeUp

Jodi's sticky has links within to some programs.

Posted by: Emma-Leigh

There are many ways you can do carb cycling.... The most well known one on the board is TPs, but it is not the only way.

In essence, you cycle carbs each day. TPs is something like:
High
low
no
high
low
no

But you can do it any number of ways, such as:
high
med
med
low
low
no
high

high
med
no
med
high
med
no
med
high

no
no
no
high
no
no
no
high

Etc etc.... The level and frequency of the high days will depend on things such as your BF%, your training, your carb sensitivity and the severity of your no/low days. Generally speaking, if your BF% is really high I recommend you don't do the high days every 3 days.

The level of carbs you have on the different days also depends on you and what type of cycle you are doing.

TPs is:

no =
1.5g of protein
no starchy carbs
lots of green vegetables
adequate fats (inc. fish oils)

low =
1g carbs per pound
1.5g protein
green vegetables
adequate fat (inc. fish oils)

high =
as many carbs as you need until you are psychologically and physically satisfied (not stuffed)
1.5g protein
green vegetables
low fats (inc. fish oils)

TP suggests on high days not to count carbs but many people do - just because otherwise they go overboard.

Posted by: jaim91

Quote:

Originally Posted by Emma-Leigh

In essence, you cycle carbs each day. TPs is something like:
High
low
no
high
low
no

no
no
no
high
no
no
no
high

.

I know it's a little late, but I just came across this thread. Isn't this last example you gave more of a refeed than a cycle? I mean, there are only two different days in this split, and they're not relly being cycled. Is this a good example? I'm not critisizing, just wondering.

Posted by: Emma-Leigh

Quote:

Originally Posted by jaim91

Yes it is still a 'cyclic' diet as you are cycling your intake.

eg: CKD = Cyclic Ketogenic Diet
This is essentially like the last rotation I posted (however the no-carb runs usually last for longer).

But if you wanted to use a different terminology then the high days could simply be called 're-feeds' as well.

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