carb cycling help anyone?

[lee1092]

Can someone help me set up a basic carb cycling routine to help prep for a show?

My workout looks like this chest, legs, back/shoulders, arms, off, repeat

Ive done my research just haven't attempted it yet. Also my fats should go up on my lower carb days correct?

 

[Br10]

Stats?

 

[Br10]

I'm literally just starting carb cycle too. 2 No carb days, 2 high carb days and 3 low carb days a week. I keep fat the same for all the days, protein and veggies too. All extra calories are from carbs

 

[lee1092]

22 5'6 180 have lost around 10-12 with diet around 2200 calories right now (use flexible dieting) was 195 after cycle

macros are 60-70g fat around 200-220c 180-190 p

 

[lee1092]

I'm literally just starting carb cycle too. 2 No carb days, 2 high carb days and 3 low carb days a week. I keep fat the same for all the days, protein and veggies too. All extra calories are from carbs

So you're kind of 'calorie cycling too' since your fats aren't going up on your low carb days?

 

[lee1092]

I thought Id do med, med, high, low, low repeat

 

[lee1092]

having a high day every 5 days

 

[Br10]

Yeah it makes calories change a lot. No carb days are 1600cal and high carb days are 3000cal. Drop fats to 50g if you can. Protein up to 230g. I'd suggest using lots of fish oils for most your fat intake and what would you consider low, med and high for grams of carbs?

 

[lee1092]

80 low, 200ish med, 300-400 high

 

[Br10]

Ok, looks fine so give it a shot and expect bloating from the high carb day. Ps: high carb works best the day after low to restore you glycogen. Eat a piece of fruit at carb meals and complex carbs for the rest of them

 

[lee1092]

WAs thinking mod mod high low low repeat

2200,2200,2600, 2000,2000...

chest, legs, back shoulders, arms, repeat

 

[Br10]

What if you put back/shoulders at the front and did high,med,med,low,low?

 

[lee1092]

ah I see,

you think it'll be better to do h, m, m, l, l?

 

[lee1092]

I have about 8 weeks till show sitting around 180. Last year I wasn't ready in time so this time hopefully I will.

Im about 12-15% I assume closer to 15 prob, can see some outline of abs when flexing

 

[lee1092]

what you think about

h,m,m,l,l
legs/shoulders, back, chest, arms, off

 

[Br10]

what you think about

h,m,m,l,l
legs/shoulders, back, chest, arms, off

Yeah that looks good! Ps: 8 weeks is not a lot of time so I hope you're doing 40-60 min cardio every morning.

 

[3J]

your calories are constant in a carb cycle.. your fats and carbs equal out as they go up and down..

you shouldn't go high to low over 7 days.. go high medium low high medium medium low..

 

[lee1092]

your calories are constant in a carb cycle.. your fats and carbs equal out as they go up and down..

you shouldn't go high to low over 7 days.. go high medium low high medium medium low..

thanks for the input man, just emailed you but a summary of everything, ill post the email here in a min.

Could you inform me on why you shouldn't go high to low over 7 days, just too much time?

 

[lee1092]

Yeah that looks good! Ps: 8 weeks is not a lot of time so I hope you're doing 40-60 min cardio every morning.

I intermittent fast so I train/cardio fasted while intaking bcaa

 

[Br10]

Yea I've seen that aswell but carb cycling has also been written up countless amounts of ways