Your favourite carb cycling method for fat loss

[snuklov]

I think the simple solution is to wake up early and train first thing in the morning at 4-5am and that way you can plan the rest of your day.

I like this solution, implementation may not like me though.

 

[Znthmn]

Even on low carb days Ill keep a higher daily % of my carbs before training or cardio(great for insulin sensitivity!).


Two higher carb days the night before my most intensive upper and lower training sessions. Two days lower carbs

 

[gauge22-v2]

My coach is Paul Barnett, and he has me doing Justin’s carb cycling diet. So one high day a week, medium on training days, low on rest/recovery days. Honestly once you understand the basics it’s not that difficult to follow, the magic to me (and where the coach definitely comes in) is in figuring out the macros, acceptable foods list, and dealing with the little things life throws at you.
For context I’m just an amateur competitor doing this for fun with my kid (even though we take it as seriously as if we were trying to get our pro cards, lol).

He literally has youtubes showing Justin's templates online, which I have purchased. I found this atrocious as Paul presents himself as some sort of genius and he is just riding Justin's coat tails.

 

[gauge22-v2]

This confused me originally when I heard the method explained by Justin Harris.

I can’t really explain this in a calories in vs out sense, but many experiences coaches or competitors will tell you that when you get very lean, sometimes increasing csrbs more will cause your metabolism to run away even more.

The low days and medium days will decrease, but the high days will increase.

Keep in mind there is one high day a week.

One factor is you are going into the high day quite glycogen depleted, so the majority of those carbs are being stored (hence the insulin).

May have something to do with how carbohydrates interact with thyroid especially in a very depleted state.

It’s actually pretty common for guys to increase carbs a couple weeks out before a show and have there metabolism “run away” from them, I assume from the increased carbs stoking a sensitive metabolism without being used as energy in the moment when stored as glycogen.
This is more of an experience based reasoning than a hard scientific explanation.

I’m dropping roughly 3lb a week right now and my high day is increasing weekly. To be honest, I’d have it up around 1100 right now, but I’m having trouble getting past 900-950 on Reta right now as I just put it in and am not used to it.

Skip Hill’s skip loading method follows a similar protocol with increasing high days during fat loss.

Go read Lyle Mcdonald's books for an in depth explanation on hormonal impact.

 

[mimiki]

Go read Lyle Mcdonald's books for an in depth explanation on hormonal impact.

yes i agree , lyle mcdonalds book like a rapid fat loss or even ultimate diet 2.0 he explain a lot hows work carbs etc. Me personally and my clients on the loading carbs we use slighty small amount of slin by IV (novorapid or humalog) each meal ( 6-7 meals a day with total around 800-1000g carbs). In that way you not be bloated after insulin as usually after use IM or subq.

 

[mimiki]

one more thing if ur Leptin be very low on prep then ur progress on burn fat could be more difficult by stress mitochondria and cortisol up, which lead to retention water. Its easy to check by blood test of leptin or check HRV especially RMSSD to corelate with LF/HF Ratio. If is low its just moment for loading high carb up.

 

[qbkilla]

yes i agree , lyle mcdonalds book like a rapid fat loss or even ultimate diet 2.0 he explain a lot hows work carbs etc. Me personally and my clients on the loading carbs we use slighty small amount of slin by IV (novorapid or humalog) each meal ( 6-7 meals a day with total around 800-1000g carbs). In that way you not be bloated after insulin as usually after use IM or subq.

I saw this and had to search your post history after the iv comment. Just 2 honest questions..

1. When you tell them to go iv, what % actually do it vs say thats not going to happen?

2. Are you concerned if something bad happens to them you could be in trouble if it's documented you advised them to do this? I guess this is a risk all online trainers have to weigh if they advise drug usage...never really thought about it because aas abuse can harm someone's health over time but id think screwing up an iv slin..or anything...could potentially lead to an acute death?

 

[mimiki]

I saw this and had to search your post history after the iv comment. Just 2 honest questions..

1. When you tell them to go iv, what % actually do it vs say thats not going to happen?

2. Are you concerned if something bad happens to them you could be in trouble if it's documented you advised them to do this? I guess this is a risk all online trainers have to weigh if they advise drug usage...never really thought about it because aas abuse can harm someone's health over time but id think screwing up an iv slin..or anything...could potentially lead to an acute death?

i said me (coach) and my clients use this method. Just for education/information that this method exist. Everybody have own brain own body own decisions

 

[gauge22-v2]

yes i agree , lyle mcdonalds book like a rapid fat loss or even ultimate diet 2.0 he explain a lot hows work carbs etc. Me personally and my clients on the loading carbs we use slighty small amount of slin by IV (novorapid or humalog) each meal ( 6-7 meals a day with total around 800-1000g carbs). In that way you not be bloated after insulin as usually after use IM or subq.

I bought UD2.0 when it first came out. It was an eye opener on leptin,gherlin etc etc. That alone was worth the $.

Now UD2.0.....every once in a while I go full masochist and give it a shot. Longest I have done it was 3-4 weeks.

I do firmly believe it works but going from flat out starving/no energy to bloated as fucked every week is brutal.

 

[mimiki]

I bought UD2.0 when it first came out. It was an eye opener on leptin,gherlin etc etc. That alone was worth the $.

Now UD2.0.....every once in a while I go full masochist and give it a shot. Longest I have done it was 3-4 weeks.

I do firmly believe it works but going from flat out starving/no energy to bloated as fucked every week is brutal.

Yep , mcdonald said - half week quick deplete glicogen for max lipolize and 2nd week max loading glicogen back. One of the great system who is under 90/95kg i guess... more Agressive is PSMF mcdonald, there is 11 days on ONLY protein ,0 fat ,0 carbs

 

[mimiki]

just curious what was ur weight and bf pall when u been on ud.2.0?

 

[grammo13]

He literally has youtubes showing Justin's templates online, which I have purchased. I found this atrocious as Paul presents himself as some sort of genius and he is just riding Justin's coat tails.

Blows my mind that he doesn't even edit the templates to look like his own

 

[gauge22-v2]

just curious what was ur weight and bf pall when u been on ud.2.0?

Last time I did it I was around 208 sitting at < 10%.

 

[TheOtherOne55]

UD2.0 was baaddd. I did this way back when i was transitioning from football into regular guy life. Originally did CKD to lose all the weight thennn tried UD2.0. NO ONE ever makes it very long doing it.

 

[AllOkJumpmaster]

just chiming in to say Lyle is GOATed, he comes across as an abrasive condescending asshole lol, but he is actually the fuckin man. If you ever talk to him personally he is a super genuine and caring guy. He had a massive impact on my progress as a competitor, and a coach.

 

[snuklov]

I purchased the massive plan and shredded plan from Justin Harris site. I’ve used them both over the last year with amazing results. I wanted to see how the diets worked without having to pay the coaching fee. Honestly they were the most effective diets I’ve ever used. I’m 50 and it kept me in the best condition of my life. Definitely recommend trying them. They are a little complicated at first but once you figure it out, it’s very simple.

Any advice on integrating into real life that is throwing curve balls and not allowing regular scheduling?

 

[AllOkJumpmaster]

Any advice on integrating into real life that is throwing curve balls and not allowing regular scheduling?

can you be more specific about what the curve balls are? I mean is it unpredictable meal timing, and or training times, or other factors?

 

[MackCoach]

I just stop my intra workout juice drinks when I start my cutter

Mack

 

[snuklov]

can you be more specific about what the curve balls are? I mean is it unpredictable meal timing, and or training times, or other factors?

You helped cover some off in another threa, but my main issue comes from adapting or rather wanting to adapt this to my lifestyle. So far i figure my best approach is to primarily only eat protein until I absolutely know i can train that day.

This way i can adapt the carbs and fats as needed instead of say eating carbs and then finding out I cant train and now Ive made a low day into a medium day.

 

[Brock456]

I just stop my intra workout juice drinks when I start my cutter

Mack

You still running all this for your cut?

slin
Gh
Dbol
Anadrol
Test variety
Deca
Npp
Tren
T3/t4
Reta

What dosages?