I lost 3% body fat in two weeks by cutting out carbs.... I just think I lose more fat having less carbs?!
The basics of carb cycling are,
On weight training days you have more Carbs, on non weight training days you basically have less Carbs.
What you are trying to do with carb cycling is not allowing insulin to cause u to gain fat. This is why it's so important to time your carbs !
I never feel carb depleted when I carb cycle, even my regular diet is not high on carbs, & for me personally it's not hard to mantain, I've tried different macros & I respond much better when I eat lower carbs.
The good thing with carb cycling is that eventhough you'll be on a deficit the low carb days, when you're raising calories every several days you're actually not always in a deficit, and your body is given more fuel on "high days", & this will help u with muscle gain.
U must be patient with this, & not focus too much on the scale, you will see short term fluctuations in body weight, specially on re-fuel days.. (mostly water weight)
MY exact diet woulnd't really work for u since our stats are different.
But the concept u want to follow is
on high carb days, u want to keep your fat intake low (Protein is the only thing that will remain pretty much the same on high & low days)
On low carb days you should eliminate starchy carbs all together and just focus on protein and vegetables with moderate amounts of fruit. Fat intake can be higher on these days since carbs are low. . (this will be your off days or lower intensity)
Medium carb days, your carbs are moderate & fat is a bit higher than on lhigh days (I usuaslly do this on the days I train smaller muscle groups)
So basicaslly what I do is 1 high day on my toughest workout of the week, two medium days and four low days. You can also only do high and low days.
U can do different high, med or low days, I'm just giving u an idea of what I've done that has worked for me.
I've been able to bring down my BF from 18 % to 16 % where it's at now.
Hope this is not too confusing for u
