Anyone tried carb cycling ? yay? Nay?

[beastmode121]

I always used the linear dieting approach with refeeds once or twice a week getting close to contest day. Some weeks I don't refeed if I feel like I don't need it. mentally I do, physically probably not unless I'm so flat with no energy.

at 4 weeks out, I started implying 2 low days, starting 3 weeks out, I'm starting 3 low days, 2 weeks out I'll have 4 low days then 5 days until peak week. These low days will fall at any day I'm not working, so it could be start of the week or end of the week or one low in the start then another low in the end. I honestly don't know what I'm doing but any calorie deficit is good deficit I suppose.

So something like
Low (around 50g)
Normal calorie I reached (130g) at the moment.
Refeed

Then low again

I like to hear your experiences, tips and how do you implement it in your cutting diets. Did it work for you? or if you only depend on carb cycling when contest prep or cut in general. I know Shelby does carb cycling with his clients.

Thank you guys. If you have any helpful article I could read. (I've read soooo many and different approaches)

 

[td]

Yes, I cycle carbohydrates and calories, depending on training demands:
4 days: low carbohydrate, high protein, moderate fat
2 days: medium carbohydrate, high protein, lower fat
1 day: extremely high carbohydrate, moderate protein, low fat ("refeed")

Justin Harris and Shelby Starnes have a quality e-book covering some this information: The Troponin Nutrition Macronutrient Guidebook.

 

[Cito33189]

I do it now with pretty good results.

Also have my carbs morning
Pre and Post

Ive used keto diets. done low carb all the way through with little changes.

End result is pretty much the same. I get shredded no matter what so I don't see any difference.

 

[11sh11]

I work with Shelby, and have used varying carbs with great effect! But, im also someone who utilizes carbs very efficiently, and can use a larger amount. So, when this component of carbs is changed/decreased, its been very noticeble in breaking a plateau, dropping bf, tightening up.

Try experimenting, you should see in just a couple days if its effective for you.

 

[beastmode121]

I work with Shelby, and have used varying carbs with great effect! But, im also someone who utilizes carbs very efficiently, and can use a larger amount. So, when this component of carbs is changed/decreased, its been very noticeble in breaking a plateau, dropping bf, tightening up.



Try experimenting, you should see in just a couple days if its effective for you.

I like to see how my body responds to different approaches. How does Shelby structures his carb cycling?

 

[11sh11]

I like to see how my body responds to different approaches. How does Shelby structures his carb cycling?

Its completely individualized... and it was about finding whats right. So, that im dropping bf, have gone a little flat, tired, bit not so much that muscle would be lost.
Ive had one prep that was alternating days of carbs, no carbs, ive also had low carb with refeeds as needed

 

[beastmode121]

Its completely individualized... and it was about finding whats right. So, that im dropping bf, have gone a little flat, tired, bit not so much that muscle would be lost.

Ive had one prep that was alternating days of carbs, no carbs, ive also had low carb with refeeds as needed

I see, How much carbs those refeeds were?

 

[TheOtherOne55]

I think once you start eating like this, it becomes a normal part of your life.

On days I lift hard and heavy, I eat more carbs and know to eat more calories.
On days I'm justing hitting cardio, I keep low carb and lower cals.

It just makes sense.

 

[Pekkerwood]

Yes, but so many years ago it does not matter. BodyOpus. Got it out of Duchaines' materials. Much better info today, but, it was an eye opener when we were all wondering through the dark.

Pekkerwood

 

[willdethronephil]

i have done the fancy low med high day nonsense laid out from a coaches meal plan one time. it was complete garbage IMO, you'd have the same results from just averaging the carbs of those three days and eating it every day...

BUT

doing it where you have 50 or 0 carb rest days maybe 3 days per week and 4 lifting days where you eat just enough carbs to do your workouts maybe 200-300 grams depending on your weight and metabolism... works phenomenally. I think the medium days are a waste of time. either carb or don't. if you want to kick it in overdrive clen first in am with coffee and 30 mins fasted cardio. if you want hyper drive add another 30 min cardio after your last meal as close to bed as possible and stay fasted through night. if you want super duper light speed do your cardio in am just as i said and stay fasted until noon, finish eating by 6, 2nd cardio at 9 stay fasted for bed... shreds will occur.

 

[Zaykox]

Carb cycling is one of my favourite methods to drop below 10% body fat. it protects lean body mass quite efectively and it also allows you mantain your strength. Lyle McDonald has a book (the stubborn fat solution) where it shows that after a refeed, the body tends to drop stubborn fat easier.

I usually do like this:

Refeed EOD:

Day 1: Fullbody Workout 5-12 reps mostly // *Refeed 3.4k kcal ~2 gr/kg protein, ~50 gr. fats ~500 gr. hc
Day 2: 60 min low intensity fasted cardio // 1.299 kcal mosly protein <30 gr fats and hc.
Day 3: Fullbody Workout 5-12 reps mostly // Refeed 3.4k kcal ~2 gr/kg protein, ~50 gr. fats ~500 gr. hc
Day 4: 60 min low intensity fasted cardio // 1.299 kcal mosly protein <30 gr fats and hc.
Day 5: Fullbody Workout 5-12 reps mostly // Refeed 3.4k kcal ~2 gr/kg protein, ~50 gr. fats ~500 gr. hc
Day 6: 60 min low intensity fasted cardio OR REST DAY // 1.299 kcal mosly protein <30 gr fats and hc.
Day 7: Stubborn fat protocol 2.0 by Lyle McDonald (HIIT+Cardio) // 1.299 kcal mosly protein <30 gr fats and hc.

*The calories in your refeed day depend on your metabolism and activity, I use a surplus of only 5%.

With this diet I lose between 0,5-0,7 kg/week and mantain strength.

 

[jway82]

Yeah I always carb cycle. If I'm not doing anything I just eat more protein and way less carbs. I monitor my carbs year round because diabetes runs in my family.

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[jyearsleyisaphelon]

Ya it's a good way to get over a plateau


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