CARB CYCLING . via @roballenfitness . I get a ton of questions about carb cycli…
♻️CARB CYCLING♻️
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❤ via @roballenfitness
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I get a ton of questions about carb cycling. It’s one of the newer eating strategies and is getting more popular. Do I recommend it? Not really. It’s a much more advanced method than most other strategies and requires strict tracking and constant modifications along the way. There are endless variations for every goal and unless you really know your body and are very good at tracking, you’ll have trouble sustaining it
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That being said, some people respond very well to it so I made some basic guidelines to follow if you really want to give it a shot and see how your body responds
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To lose fat, you need to eat less than you burn and you want enough protein. The low carb days will amplify your caloric deficit and the high carb days will give you energy to workout and allow you to enjoy more carbs (make it more sustainable) ?? – Make sure you keep your protein around 1 g/ lb of BW and vary your fat vs. carb levels : Try to get 2 of your workouts in on the high carb days
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Gaining muscle while carb cycling. Here you need to be in a «gentle» caloric surplus. Still get in that 1 g of protein/ lb of BW and allow the fat and carb levels to fluctuate. Again, try to get your workouts in on high carb days
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Please keep in mind that there are MANY variations of carb cycling. Some stagger high/low/no carb days and some have low/no carb days stacked together. Unless you are extremely advanced, don’t worry about this stuff at all. Seriously ?
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Let me know if you’ve got any questions ?
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https://www.ncbi.nlm.nih.gov/pubmed/15879168
https://www.ncbi.nlm.nih.gov/pubmed/11126336
https://www.ncbi.nlm.nih.gov/pubmed/21058203
https://www.ncbi.nlm.nih.gov/pubmed/16685046
https://www.ncbi.nlm.nih.gov/pubmed/19246357
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