Carb Cycling Question: Spillover

[neutrino]

Hey guys - tried searching previous posts focusing on spillover, but did not find precisely what I was seeking.

At any rate: I have been inadvertently carb cycling over the past few months (most days are fairly low carb, except for PWO meal, while other days I get crazy on the rice). Results have been great, but of course - as an optimization addict - I would like to know a little bit more about spillover.

I am preparing to go back on a bulk when I return from vacation and I want this to be unlike all others: I am definitely not starting out fat and I refuse to go back to ~30+% BF. This is the longest time I have sustained a lean physique and I really feel like I have my diet down - all it will take is a few tweaks with extra carbs (as opposed to going from eating clean to eating like shit just because its bulk time).

My question: how do you know when carb spillover is occurring? Is it visual? Is it a shift in performance? Is it just a result of experience and knowing what your body needs? My assumption is that it is a mix of everything. I am probably looking for a unicorn here by seeking out what is essentially a "spillover litmus test", but nevertheless - figured I would ask those that have a lot more knowledge and experience then I do.

Thank you in advance.

 

[rifleman]

I am by no means and expert, but I would think that you would be able to visually see it in the mirror or how your clothes fit. You have most likely already thought of that but thought I would share just in case..

 

[bbxtreme]

Hey guys - tried searching previous posts focusing on spillover, but did not find precisely what I was seeking.

At any rate: I have been inadvertently carb cycling over the past few months (most days are fairly low carb, except for PWO meal, while other days I get crazy on the rice). Results have been great, but of course - as an optimization addict - I would like to know a little bit more about spillover.

I am preparing to go back on a bulk when I return from vacation and I want this to be unlike all others: I am definitely not starting out fat and I refuse to go back to ~30+% BF. This is the longest time I have sustained a lean physique and I really feel like I have my diet down - all it will take is a few tweaks with extra carbs (as opposed to going from eating clean to eating like shit just because its bulk time).

My question: how do you know when carb spillover is occurring? Is it visual? Is it a shift in performance? Is it just a result of experience and knowing what your body needs? My assumption is that it is a mix of everything. I am probably looking for a unicorn here by seeking out what is essentially a "spillover litmus test", but nevertheless - figured I would ask those that have a lot more knowledge and experience then I do.

Thank you in advance.

We use the word spillover in bodybuilding for competitors on stage who over do it and appear soft and watery. Many factors play into this such as water, sodium, carbs etc.

I think what you’re asking (could be wrong) is how can you not gain fat by using too many carbs and where is that line.

The simple answer is watch the mirror and watch the scale. If you want to minimize fat gain then you simply reverse diet slowly by adding in 250-500 additional calories each week and watch the scale and mirror. Keep cardio and steps in and keep clean food sources.

Never take in more carbs than your pancreas can produce enough insulin to cover and if you do implement them around your workout and use insulin- I have a whole thread on it in the articles section.

Based on this and your other post I can tell you’re a very detailed/analytical guy, which isn’t bad but in this sport you have to rely a lot on the mirror and experience. You can crash real quick trying to over analyze things.

 

[neutrino]

I am by no means and expert, but I would think that you would be able to visually see it in the mirror or how your clothes fit. You have most likely already thought of that but thought I would share just in case..

Thanks! Yeah that's what I am hoping for. So long as I am cautious and add in calories progressively instead of starting off with a big ole surplus from the jump, I think ill be fine

 

[neutrino]

I think what you’re asking (could be wrong) is how can you not gain fat by using too many carbs and where is that line.

Yes! This is precisely what I meant!

Never take in more carbs than your pancreas can produce enough insulin to cover and if you do implement them around your workout and use insulin- I have a whole thread on it in the articles section.

I will be using GH and insulin, but I plan on steadily increasing calories bit by bit. I.E. instead of throwing in a giant surplus from the jump, maybe start with 100 per day and slowly increase by 50-100 over the coming weeks, then pull back if I start seeing the saddle bags rolling back in I have been running 45 min cardio daily on elliptical since last June and I am convinced now that #1 not only is it critical in maintaining body composition and health both on and off cycle but also #2 NO, cardio will not make you lose muscle, given sufficient training stimulus and protein intake. I plan on continuing cardio daily, indefinitely. I don't hate it as much, and some days its actually enjoyable.

I have a whole thread on it in the articles section.

I am new to this forum and still trying to figure out how to use it. Can you tell me the thread title?

 

[bbxtreme]

Yes! This is precisely what I meant!

I will be using GH and insulin, but I plan on steadily increasing calories bit by bit. I.E. instead of throwing in a giant surplus from the jump, maybe start with 100 per day and slowly increase by 50-100 over the coming weeks, then pull back if I start seeing the saddle bags rolling back in I have been running 45 min cardio daily on elliptical since last June and I am convinced now that #1 not only is it critical in maintaining body composition and health both on and off cycle but also #2 NO, cardio will not make you lose muscle, given sufficient training stimulus and protein intake. I plan on continuing cardio daily, indefinitely. I don't hate it as much, and some days its actually enjoyable.


I am new to this forum and still trying to figure out how to use it. Can you tell me the thread title?

All things insulin- my take, opinion and experience.

My take and experience on insulin What the hell do I know and why do I know it? I have been bodybuilding since I was 15 years old, a member here learning since 2007 and as my username implies am extreme and passionate about the sport. As a teenager I got 3 training/nutrition certifications to...

www.professionalmuscle.com

 

[neutrino]

All things insulin- my take, opinion and experience.

My take and experience on insulin What the hell do I know and why do I know it? I have been bodybuilding since I was 15 years old, a member here learning since 2007 and as my username implies am extreme and passionate about the sport. As a teenager I got 3 training/nutrition certifications to...

www.professionalmuscle.com

You the man, thanks!

 

[Brocksamson2.0]

During a bulk youre a walking spillover. its just part of it

 

[Tank4411]

My personal preference is adding in carbs slowly as it’s easy for me to put on mass…. But very difficult for me to get stage lean… so I stay on almost all the drugs and food… just cut my cardio down a bit. Then slowly drop fat burners… after that I will add 50-100 grams of carbs a day per every two weeks… keeping a close eye on the mirror… could give two fucks less about the scale! Unless I’m trying to do a massive rebound and add a lot of size quick… I have seen the rebound or super glycogen storage after a show only lasts about 3-5 weeks before I start getting soft!

 

[Gaintrain]

We use the word spillover in bodybuilding for competitors on stage who over do it and appear soft and watery. Many factors play into this such as water, sodium, carbs etc.

I think what you’re asking (could be wrong) is how can you not gain fat by using too many carbs and where is that line.

The simple answer is watch the mirror and watch the scale. If you want to minimize fat gain then you simply reverse diet slowly by adding in 250-500 additional calories each week and watch the scale and mirror. Keep cardio and steps in and keep clean food sources.

Never take in more carbs than your pancreas can produce enough insulin to cover and if you do implement them around your workout and use insulin- I have a whole thread on it in the articles section.

Based on this and your other post I can tell you’re a very detailed/analytical guy, which isn’t bad but in this sport you have to rely a lot on the mirror and experience. You can crash real quick trying to over analyze things.

This all is great advice, small adjustments with diet and watching the mirror more so then the scale has always been my approach to understanding how my body is working with dieting goals.....

 

[neutrino]

Thank you for the advice fellas! Slow and steady for the win