Carb Cycling - How to Get Big and Stay Lean

Carb cycling may be a great approach for people that try to urge "big" and stay lean. Please note that this method is very effective and will be employed by lifters that are already pretty lean. If you would like to loose tons of weight, you ought to diet down first. If you would like to realize tons of weight (greater than 15 lbs.), you ought to specialize in taking in additional calories. This approach is ideal for the trainee who is looking to critique their physique while making steady progression. So how is it possible to feature muscle mass and not placed on any fat? the solution is carb cycling.
Carb Cycling is an approach to eating that manipulates the quantity of carbohydrates consumed on a given day. "By fluctuating macronutrients on a day to day , we will make sure that performance and muscle building are often optimized on the times when it's most vital , while burning fat on the opposite days"(Starnes). The three possible days that we'll utilize include "high carb" days, "medium carb" days and "low carb" days.
                                                               

"High carb "days are utilized during the toughest training days. On lately , you would like to feed your body plenty of carbs so as to place it during a highly anabolic state.

"Medium carb" days are utilized on training days that are less taxing on the body. On lately , the goal is to offer your body only enough carbs to fuel your workout but not enough to place your body during a highly anabolic state. lately are maintenance days.

"Lower carb" days are utilized on your off days or days you're performing cardio or light conditioning. On lately , your primary goal is to burn fat. Since you're performing minimal activity, your body won't need carbohydrates. lately are fat burning days.

Now that we understand what carb cycling is and what variables must be manipulated, we'd like to understand what percentage carbs we should always put in our bodies on given days. Since we are varying our carbohydrates on certain days, our fat and protein intake also will vary. Here is a simple chart to follow. Please note that these numbers are supported grams per pound of weight .

High day

Fat: minimal fat

Carbs: 2-3 grams

Protein: 1-1.25

Medium and low days

Fat: 0.15-0.35

Carbs: 0.5-1.5

Protein: 1.25-1.5

While i like to recommend you evenly opened up your carbohydrates, proteins and fats over the course of 5-8 meals, within the "real world" most of the people do not have the time to count calories. NO WORRIES! If you follow these rules, you'll not need to worry about counting calories.

- Have an entire breakfast everyday.

- Always eat veggies/fruit and lean protein with each meal.

- With the exception of breakfast, only eat starches (oatmeal, rice , potato , whole grain pasta, etc...) on medium and high carb days. Starches are your main source of carbohydrates and thus if you manipulate your starch intake you'll manipulate your carbohydrate intake. to know this fully please see the chart below:

Low Days- No starches! Only exception would be post workout shake after cardio or conditioning.

Medium Days- you'll eat starches during your meal before your training session, during and post training, and than your first two meals following your training.

High Days- Eat starches with every meal. While this might appear to be tons of carbs, remember that these are your highly anabolic days. Check this out. If you weigh 200 lbs. and you're suppose to require in 2-3 grams of carbs per pound of bodyweight; that equals 400-600 carbs that day! the sole feasible thanks to get within the necessary amount of carbohydrates is to constantly feed your body starches throughout the day.

In addition to bulking up, please note that carb cycling may be a great approach for shedding body fat. While the principles remain an equivalent , you'll got to vary what percentage high days you've got vs. low days. Obviously, bulking up would require more high days than if you were cutting. For newbie's to carb cycling, i like to recommend you begin with 3 high days every week , 2-3 moderate and 1-2 low days. After a few weeks, you'll critique these numbers counting on your goals and what works best for you. The advantage of using carb cycling during a cutting phase is that it allows you to decrease body fat without losing any size.