Carb cycle/cutting?

[Call of Ktulu]

How do you carb cycle? How do you cut and maintain good gains, strength and muscle mass?

 

[Ezskanken]

I'm still reading up on this, but as you probably know there is high, medium, and low days. Most seem to focus their high days around legs, as it seems to take more from the body and needs all that back to replenish itself. As far as exact macro count, I think it all depends...

 

[NVRBDR]

I don't know if this is 100% correct or if there is abetter way, but for me, on my high days I am around 400+, medium is 250-300 and low day I try to stay around 125, I can't seem to get any lower than that right now. I have noticed some great changes and I believe I am just tapping into this.

 

[exphys88]

I like to use a simple 5 day routine. 4 days of about 100-150 grams followed by a carb up day of 300 grams. The calories are quite low on the low carb days creating a good deficit.

 

[rage racing]

I am on a carb cycle now. 300g, 200g, 100gr,300g, 100g, 50g, 0g. My heavy carb days are for back/bis and chest/tris. So far I am very happy with the results. I leaned up quite nicely. I wouldnt do it unless I was on a blast though. Too affraid of loosing muscle..lol.

 

[AugustWest]

Losing muscle is dependant on your training and protein/fat intake. One thing that should remain stable is protein intake. Pick your desired cals for the day (mine was 3000, about 100-200 below maintenance) then factor in high days with 50% carbs, 20% fats.

From there its easy, medium days you just consume half the carbs per meal, and on low days I would only consume carbs in my PWO shake and from veggies.

I did a H,M,L,M,H cycle and kept at it, so my body never adapted, from week to week, high medium and low carb days never fell on the same training day, always forcing my body to continue adapting

I also never ever, kept carbs out of my PWO shake even if it was a low day. if it was low I still would consume my PWO shake with 75grams dextrose to help repair and hold onto muscle.

This worked great, and as long as you keep protein high, add in more fat on low carb days and LIFT HEAVY you wont lose muscle. I spent yrs doing this before i even got into AAS so that def helped me hone my methods.

AAS wont do all the work, its all in diet and training, AAS just gives u a leg up.

 

[pasamoto]

as your bodyfat gets lower you need to reefeed more frequntly. i can run about 100g carbs for 4days then i need to get about 300g or i crash hard. im just below 8% above 10% i just follow 50/15/35 macros. this get me to about 9-10%. in 4-6wk.i never go above 12-13%

 

[AugustWest]

i just follow 50/15/35 macros.

im assuming you mean protein/carbs/fat correct?

 

[Robalo]

Leangains FTW

 

[pasamoto]

im assuming you mean protein/carbs/fat correct?

correct

 

[Bfriedman1017]

can u carb cycle while bulking just go alot higher like 600 300 and 150

 

[hypo_glycemic]

Example of what my coach does w/ carbs

Mon. 75grams
Tues 175 grams
Wed 250 grams
Thurs 500 grams

...then repeat after Thursday's high day.
Protein stays the same at a 1 1/2 grams per body pound

 

[pasamoto]

Example of what my coach does w/ carbs

Mon. 75grams
Tues 175 grams
Wed 250 grams
Thurs 500 grams

...then repeat after Thursday's high day.
Protein stays the same at a 1 1/2 grams per body pound

i like the look of that. but what bodyweight is that designed for?

 

[hypo_glycemic]

i like the look of that. but what bodyweight is that designed for?

That was a sample of a past diet I was on-- the carb piece!
The amount of carbs always change, but I was 275 during that cycle.
I'm doing the same type of cycle of carbs right now at 280 lbs -- planning on doing 2 shows this next year 2013

 

[hypo_glycemic]

I like to use a simple 5 day routine. 4 days of about 100-150 grams followed by a carb up day of 300 grams. The calories are quite low on the low carb days creating a good deficit.

Why would you need to put your body in a calorie deficit-- unless you plan on going catabolic?

 

[exphys88]

Why would you need to put your body in a calorie deficit-- unless you plan on going catabolic?

You have to be in a caloric deficit to burn fat. A low carb diet is nothing but a low calorie diet in disguise.

 

[hypo_glycemic]

You have to be in a caloric deficit to burn fat. A low carb diet is nothing but a low calorie diet in disguise.

I agree, but you can burn fat without being in a deficit? When I tough diet, the calories are high, just bland. And on low days, I make up the deficit in protein and fiber carbs. The only time (I'm in a deficit)-- if I'm 6 weeks out, and even then, it's not low calorie

 

[exphys88]

I agree, but you can burn fat without being in a deficit? When I tough diet, the calories are high, just bland. And on low days, I make up the deficit in protein and fiber carbs. The only time (I'm in a deficit)-- if I'm 6 weeks out, and even then, it's not low calorie

If you're losing fat, then you're in a caloric deficit. Some days you may not be, but for the week you must be. It's a matter of thermodynamics.
The science behind the caloric equation is incredibly solid. It's considered a universal truth.

 

[hypo_glycemic]

If you're losing fat, then you're in a caloric deficit. Some days you may not be, but for the week you must be. It's a matter of thermodynamics.
The science behind the caloric equation is incredibly solid. It's considered a universal truth.

"Universal Truth" in Science In Food is ever evolving.. I was curious to your take of "You have to be in a caloric deficit to burn fat"...?

I think I might of misunderstood what you were saying

 

[exphys88]

"Universal Truth" in Science In Food is ever evolving.. I was curious to your take of "You have to be in a caloric deficit to burn fat"...?

I think I might of misunderstood what you were saying

I'm just making the point that in order to burn fat, you have to consume less calories than you burn. In a carb cycling plan, you have some days where you eat more calories than you burn, and some days where you burn more than you consume, but at the end of the week, you have burned more than you have consumed, on average.

It's easier because the large amount of protein increases satiety and retains lbm, making you feel like you're eating more than you are. This is why a high protein, or carb cycling plan is so effective for fat loss.

 

[hypo_glycemic]

I'm just making the point that in order to burn fat, you have to consume less calories than you burn. In a carb cycling plan, you have some days where you eat more calories than you burn, and some days where you burn more than you consume, but at the end of the week, you have burned more than you have consumed, on average.

It's easier because the large amount of protein increases satiety and retains lbm, making you feel like you're eating more than you are. This is why a high protein, or carb cycling plan is so effective for fat loss.

I understand what you're saying. There's so many theories of fat loss.., we could be here for days with opinions.

When I was in college we studied methods of caloric deficits that were bad for fat loss.

 

[exphys88]

I understand what you're saying. There's so many theories of fat loss.., we could be here for days with opinions.

When I was in college we studied methods of caloric deficits that were bad for fat loss.

There are mountains of research pointing to calories as the primary determinant of fat loss. This is nothing new.

 

[hypo_glycemic]

^ true. And I know that it's nothing new!

How long have you been training Ex?

 

[exphys88]

I've always been active, mostly baseball and football as a kid, been bbing off and on for about 12 years. But I mostly climb mountains and backpack.

My education and expertise is in clinical exercise physiology, so I'm a bit different than most guys on here. I'm also not nearly as big as a lot of guys on these forums, and don't strive to be because of my other hobbies. I really just want to look good naked. Lol

How bout you?

 

[hypo_glycemic]

Awesome. I can tell your educated. A lot of my friends are not into the sport of bodybuilding nor even train for that matter.
I lived in Mammoth Mountain CA for the first 7 years of my marriage so I like to cross train when I'm not following this addiction in BB Lol
I have a degree in Physical Education that allows me to coach football after being in the Gym business for years.
I'm a old man at 43!! Some day I'll stop killing my body and start playing golf or something ..I know my wife of 18 years would love NOT to smell the fish in the house

 

[exphys88]

Awesome. I can tell your educated. A lot of my friends are not into the sport of bodybuilding nor even train for that matter.
I lived in Mammoth Mountain CA for the first 7 years of my marriage so I like to cross train when I'm not following this addiction in BB Lol
I have a degree in Physical Education that allows me to coach football after being in the Gym business for years.
I'm a old man at 43!! Some day I'll stop killing my body and start playing golf or something ..I know my wife of 18 years would love NOT to smell the fish in the house

Nice, we have similar backgrounds. Physical education has now branched into 3 areas-physical education, exercise science/physiology, and physical therapy. I have a masters in exercise physiology, w a focus on heart disease and health and wellness. Bbing is not my area of expertise, and that's how I ended up on these forums.
I'm in nor cal and am surrounded by nothing but beautiful mountains to climb. I hear about mammoth all the time now that I ski too.
Thanks for asking bro.

 

[Robalo]

When I was in college we studied methods of caloric deficits that were bad for fat loss.

Could you enumerate some of those methods? I would like to read something about that subject since i am completely unaware of those methods.

Thank you,
Robalo

 

[hypo_glycemic]

Could you enumerate some of those methods? I would like to read something about that subject since i am completely unaware of those methods.

Thank you,
Robalo

Research body recomposition

 

[Robalo]

Research body recomposition

I've always linked body recomposition to calorie cycling and not necessary caloric deficit but i will look in to it.

Thank you

 

[sassy69]

You have to be in a caloric deficit to burn fat. A low carb diet is nothing but a low calorie diet in disguise.

Altho you can supplement total cals w/ fats pretty easily.