Carb Cycle on a 3 on, 1 off training split

[UGAthlete]

Just been reading up a bit on carb cycling and I'm curious as to how I would implement this into my training split.

Currently working with a 3 on, 1 off training split:

• Chest/Back
• Legs
• Tris/Shoulder/Bis
• Off

From what I've come across in some articles on various sites - ideally you'd start out with 2-3 high days/week and then adjust from there. On my split, my high day would be leg day, other two training days - moderate, and off day - low. Since it's a 4 day rotation, I'd be getting a bit over 1 day of high, and low,/week with the rest being moderate days.

I feel like it should be more high/low and 1-2 moderate days; but I'm not sure how I could implement that w/o having back-to-back high days (apparently undesired due to insulin sensitivity issues).

Maybe a refeed day would come into play better here. Possibly make the arms/shoulder day low, and the following off day low, moderate day on chest/back, high on legs with a refeed?

Again, just curious here - throw any thoughts you have my way!

Thanks.

 

[abbot138]

That style of carb cycling is better suited for hitting each body part once a week. It looks like you ae planning on hitting everything twice in an 8 day span, is this correct? If so, you may want to rethink your diet strategy (and for that matter your training strategy, you are cramming a lot of training into 3 days with zero rest in between, this will reak havoc on your Central nervous System, especially if your in a weekly calorie deficit).....here is something that might be a little more realistic

Monday - High Carbs (Legs)
Tuesday - Low Carbs (Chest)
Weds - No Carbs (Off cardio)
Thu - High Carbs (Back, Bis, Traps)
Fri - Low Carbs (Delts, Tris)
Sat - No Carbs (Off cardio)
Sun - Some flexibility here, either start cycle over or maybe just make i a low carb day and do some cardio, abs, forearms, clean-up day so to speak

Just my 2 cents worth.

 

[Johnny Smiles]

i understand you think your low carb day should be on your off day and high carb day on leg day. i thought that way too. it makes sense logically. BUT, the body is not so logical. when i changed to eating when hungry and simply ate a diet consisting of a good macro ratio i realized the day AFTER leg training i was the hungriest and wanted more meals (thus resulting in more carbs at end of the day) and i grew and got lean better IMO.
the body grows in surges from my experience. depending on stress and quality of workout and a million other factors. eating when hungry with a good SET macro ratio (meaning i eat same amount of pro/carbs/fats every meal) is FAR easier than fooling with cycling and my body seems to cycle itself. sometimes i reat 5 meals sometimes 10 all depending on how lean i am and what phase of training i am in and waht bodyparts i trained etc.
something to think about...
-JS

 

[UGAthlete]

i understand you think your low carb day should be on your off day and high carb day on leg day. i thought that way too. it makes sense logically. BUT, the body is not so logical. when i changed to eating when hungry and simply ate a diet consisting of a good macro ratio i realized the day AFTER leg training i was the hungriest and wanted more meals (thus resulting in more carbs at end of the day) and i grew and got lean better IMO.
the body grows in surges from my experience. depending on stress and quality of workout and a million other factors. eating when hungry with a good SET macro ratio (meaning i eat same amount of pro/carbs/fats every meal) is FAR easier than fooling with cycling and my body seems to cycle itself. sometimes i reat 5 meals sometimes 10 all depending on how lean i am and what phase of training i am in and waht bodyparts i trained etc.
something to think about...
-JS

I'm training under Phil so I'm following those same philosophies. I was just reading about this and curious as to how I would implement it - will probably try it down the road sooner or later.

My issue is that I'm never really "hungry" for more that 5-6 meals a day. I keep my intensity high, etc. I've been on the meal every 2-3 hours for sooo many years prior I think I'm just used to being hungry at that interval.

 

[abbot138]

I like this, I noticed that Phil also follows this method. Right now, its probably not the best idea for me given that I am cutting, doing large amounts of cardio and running 600mg of eq, lol, basically meaning that given the opportunity I would literally eat all day long. But after this cycle and as I get more into end summer, begining fall, I will definately be giving it a go

 

[UGAthlete]

That style of carb cycling is better suited for hitting each body part once a week. It looks like you ae planning on hitting everything twice in an 8 day span, is this correct? If so, you may want to rethink your diet strategy (and for that matter your training strategy, you are cramming a lot of training into 3 days with zero rest in between, this will reak havoc on your Central nervous System, especially if your in a weekly calorie deficit).....here is something that might be a little more realistic

Monday - High Carbs (Legs)
Tuesday - Low Carbs (Chest)
Weds - No Carbs (Off cardio)
Thu - High Carbs (Back, Bis, Traps)
Fri - Low Carbs (Delts, Tris)
Sat - No Carbs (Off cardio)
Sun - Some flexibility here, either start cycle over or maybe just make i a low carb day and do some cardio, abs, forearms, clean-up day so to speak

Just my 2 cents worth.

Thanks for the response - makes sense what you're saying. I used to have a similar schedule.. lets see if I can remember:

• Monday - Legs (Quad dominant)
• Tuesday - Chest
• Wed - Off
• Thurdsay - Legs (Hamstring dominant)
• Friday - Shoudlers/Tris
• Saturday - Back/Bis
• Off

 

[UGAthlete]

I like this, I noticed that Phil also follows this method. Right now, its probably not the best idea for me given that I am cutting, doing large amounts of cardio and running 600mg of eq, lol, basically meaning that given the opportunity I would literally eat all day long. But after this cycle and as I get more into end summer, begining fall, I will definately be giving it a go

Yes that's where I run into trouble b/c I'm never really mentally "full".. I could eat all day so hunger to me is only a physical feeling in my gut but that takes 4 hours on average.

 

[abbot138]

Thanks for the response - makes sense what you're saying. I used to have a similar schedule.. lets see if I can remember:

• Monday - Legs (Quad dominant)
• Tuesday - Chest
• Wed - Off
• Thurdsay - Legs (Hamstring dominant)
• Friday - Shoudlers/Tris
• Saturday - Back/Bis
• Off

I think I like yours better, I might be making a change, lol.

 

[abbot138]

Yes that's where I run into trouble b/c I'm never really mentally "full".. I could eat all day so hunger to me is only a physical feeling in my gut but that takes 4 hours on average.

Right, I feel like I need some boundries when it comes to eating during a cut, or I would never make any progress. I'm not sure that this method would work for everyone...Let's see if Phil chimes in and tells me why I'm wrong

 

[PHIL HERNON]

Hunger

The more muscle you build the hungrier you will be...........then we must add more calories per meal, more meals will be eaten, etc.....Think this way.......think more muscle makes you hungrier, not I need to be hungrier to build more muscle..........then it will click.

 

[abbot138]

The more muscle you build the hungrier you will be...........then we must add more calories per meal, more meals will be eaten, etc.....Think this way.......think more muscle makes you hungrier, not I need to be hungrier to build more muscle..........then it will click.

That makes sense, because I have certainly always thought of it the other way around. However, your line of thinking is much more rational. I mean, even when bulking, your glycogen stores can only get so full, so whats the point of force-feeding yourself extra calories, just to make sure you get in x number of macros in before a given workout.........What are your thoughts on my eq dilema, lol, I just got done eating and if anything I think I'm hungrier. Is this more attributle to the fact that my body needs fed, or just a side from the gear?

 

[PHIL HERNON]

Good Q

That makes sense, because I have certainly always thought of it the other way around. However, your line of thinking is much more rational. I mean, even when bulking, your glycogen stores can only get so full, so whats the point of force-feeding yourself extra calories, just to make sure you get in x number of macros in before a given workout.........What are your thoughts on my eq dilema, lol, I just got done eating and if anything I think I'm hungrier. Is this more attributle to the fact that my body needs fed, or just a side from the gear?

MY diet is to eat only when hungry........it does not mean starve........if you are hungry after a meal, have 5-6 TBS LBAs with glass of water........if in 20 minutes you are still hungry, then eat a meal.

 

[Johnny Smiles]

Yes that's where I run into trouble b/c I'm never really mentally "full".. I could eat all day so hunger to me is only a physical feeling in my gut but that takes 4 hours on average.

but in the post above this one you stated:
[I]"My issue is that I'm never really "hungry" for more that 5-6 meals a day. I keep my intensity high, etc. I've been on the meal every 2-3 hours for sooo many years prior I think I'm just used to being hungry at that interval." [/I]

i'm confused
are you hungry or not?
-JS

 

[UGAthlete]

but in the post above this one you stated:
[I]"My issue is that I'm never really "hungry" for more that 5-6 meals a day. I keep my intensity high, etc. I've been on the meal every 2-3 hours for sooo many years prior I think I'm just used to being hungry at that interval." [/I]

i'm confused
are you hungry or not?
-JS

That's the answer I've been looking for.. if I wait until I'm "stomach hungry" it's never more than like 5 MAYBE 6 meals/day. Mentally I can almost always eat more. I was under the impression that "stomach hungry" is too late.

 

[abbot138]

MY diet is to eat only when hungry........it does not mean starve........if you are hungry after a meal, have 5-6 TBS LBAs with glass of water........if in 20 minutes you are still hungry, then eat a meal.

Sounds good. I'm gonna give it a go. Thanks Phil.

 

[UGAthlete]

MY diet is to eat only when hungry........it does not mean starve........if you are hungry after a meal, have 5-6 TBS LBAs with glass of water........if in 20 minutes you are still hungry, then eat a meal.

I think I always wait until too close to starving.

 

[PHIL HERNON]

Well

I think I always wait until too close to starving.

It is also more than that...........you need to check the mirror and KNOW what YOUR hunger translates too body fat wise........KNOW the definition of hunger for YOU........

 

[UGAthlete]

It is also more than that...........you need to check the mirror and KNOW what YOUR hunger translates too body fat wise........KNOW the definition of hunger for YOU........

And patience! Haha

 

[JumpingBean7]

Could not find a thread, please help

I barely remember a post in this category where someone mentioned making extra money on the internet. I am very interested in that topic but could not find it anymore. Can anybody let me know where it is or give me some hints? Thank you so much.

Admin, I thought it may not be a proper category to post this question. Could you please keep it for just one day before you remove it? Thank you very much. I really like this forum.

JumpingBean

 

[PHIL HERNON]

Yes

I barely remember a post in this category where someone mentioned making extra money on the internet. I am very interested in that topic but could not find it anymore. Can anybody let me know where it is or give me some hints? Thank you so much.

Admin, I thought it may not be a proper category to post this question. Could you please keep it for just one day before you remove it? Thank you very much. I really like this forum.

JumpingBean

But you will need a webcam and a thong.........