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Question on Carb Cycling

Marky Boy

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I have worked out the amount of pros, carbs and fats for high, med and low days ( using shelby’s e-books )

I will be using 2 high carb days ( I want to maintain and possibly add muscle while steadily loosing fat – aim is over 15 weeks )

So my question is, would I use the 2 high carb days while training more intensely say back and legs?

Or would I use the 2 high carb days on the off days? ( I will train 4/5 times a week )

This will be my first attempt at carb cycling, what ways do everyone else use?

I will be doing cardio on my non training days ( 20/30 minute walks on the treadmill )

Cheers
 

gradeaphysique

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My first choice would be to utilize your higher carb days for the days you train muscle groups that tax you the most. Although the whole goal is to be able to utilize that extra energy to aid your training so test things out you may feel good having your high days the day before a back or leg day. Testing things out will do you good plus there's no right or wrong you will be consuming the same amount of calories for the week regardless
 

Capin

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Carb cycleing works great for me I do zero carbs Mon, Tues, Wed then low Thurs & Fri
Sat & Sun eat as many carbs as possible
Remember it takes about 4 days to totally deplete your body of carbs!
 

tank74

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My most successful carb cycle was a H,M,L,H,M,L,L rotation for the week.

I was on 300gr, 200gr, 100, 300, 200, etc...Daily cals were 2500. Protein set at 250-260 and fats adjusted according to the carbs.

Cardio was 20min post workout, hr at 130. Lift 4days a week.

My two low days were Mon and Tues so I had a high day on leg day and on saturday in case I took the family out to eat.
 
Last edited:

ajdos

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I never worried about which workouts came which days of the diet or let it have much of an effect on how I consumed my carbs, maybe a little extra after leg workouts but not a whole lot when cutting.

If the high day came on a day off, I just let it fill me out that much more if it came on a day I was training so be it, I was fuller for the workout and got a bit better post workout feed.
I always did a 5 low two high system.
Sat was high, Sun was highest. Mon was lowest- Tue through Fri were all moderate to low.
Occasionally I would keto on Thurs and Fri and use that to prime the carb ups on Sat - Sun.
 

Marky Boy

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Thanks for the reply guys.

I guess its all trial and error! I will give the high carb days a bash on leg and back days. Possibly following tanks ratio of High, med, low etc

I have 15 weeks before a holiday starting on Monday. I could always go keto for 4 weeks inbetween to switch it up, but will trial and error!
 

heavyhitter

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I personally like my high carb days to fall on my heavier training days. I have a fast metabolism so I do 3 high days a week. Leg day, back day and then I do very high carbs on my off day which is Sunday. Like in the 709 range. Working well for me
 

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