Saturday, March 18, 2017

My Carb Cycling Diet & Goals

I have been carb cycling for the past 2 months after deciding to postpone doing a show until November. My goal is to build muscle while staying lean--always the quest, right? It seems to be working really well, but being that it is still new it's hard for me accept that I am building as much muscle as I would be if I were eating carbs every day. I do like that I am staying lean and looking less "fluffy" than I usually do while on a "bulk!" Even if you're goal isn't to bulk up, carb cycling is extremely effective for weight loss as well. A 500 calorie surplus or deficit will result in 1 pound of weight gain/loss per week, and a 1000 calorie surplus or deficit with result in 2 pounds of weight gain/loss per week. Do keep in mind that it can take around 3 weeks for your body to acclimate to the diet changes you're making, so don't get discouraged if you don't see the changes immediately! It's also important to know that you should add the calories you burn while exercising on top of your calories for the day.

How I organize my week right now:

Sunday: No carb day (2,210 cals-- C-50g (all from fibrous veggies), P-165g, F-150g
Monday/Wednesday/Friday: High carb day (2,210 cals-- C-310g, P-166g, F-34g
Tuesday/Thursday/Saturday: Low carb day (2,210 cals-- C-111g, P-165g, F-123g

January 2017
 March 2017


January 2017
March 2017


This week's meal prep example



Some links to check out:

http://www.livestrong.com/article/558001-carb-cycling-for-fat-loss/

https://www.muscleforlife.com/the-definitive-guide-to-carb-cycling/

https://legionathletics.com/carb-cycling/