Par Deus & Friends - Carbohydrate Cycling Part Two: Cycle Manipulation!

[webmaster]

This is the first installment of a multi-part article. Here, we will briefly discuss my background, the basic tenets of the diet, as well as the basic diet structure and much more...

http://www.bodybuilding.com/fun/par32.htm

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[BigKazWSM747]

as always, par puts out another good article

[str8flexed]

Originally posted by BigKazWSM747
as always, par puts out another good article

actually this is twin peaks article... but printed for par's mag

[derekmac]

A very good read; reminds me a bit of a CKD except for the no-carb days.

I have some comments and questions to this article. A little history on me, 51 6'3 started at 212 using the HST workout, mainly just squats, deadlifts chins and dips. First off I like the plan and have followed it for one month starting at 212.5 @24% bf. I did 3 no carb days, 2 high carb and 2 low carbs days About 200 grams portein every day and carbs low days 175 to 210, high 230 to 350. about 75 to 80 % of carbs were very clean, off the approved list, with egg whites, chicken ,tuna, meat and protein powder, about 60 to 80 grams a day, making up the protein. In week two I was down to 212.5 @ 23%bf. week three 211 @ 23%bf but week four 215.5 @ 23%bf. I am using a body fat scale which I know is not that all percise but it does show a trend. I am lifting harded than ever before with new records for me for squats and deadlifts. Now I know that I am gaining muscle with a little bit of fat which is great if I was trying to bulk but I am trying to cut. My cals on no carb dyas is about 1500, hich carb days about 2600 and low days in between. So one of the questions is at my age 51 doing a HST work out 3 times a week with 1 to 3 hours of medium cardio, having working out for the past 30 years just for fun not all that seriously do you think I have to cut cals to drop body fat? My goal was to keep as much muscle as posible and cut. I guess I am confused with knowing I must keep up my
protein to keep muscle but how far should I drop carbs? with out losing my gains. Any input is greatly appreciated, also if there any any lifters my age it would be great to hear from you also. Many thanks, rayc e-mail is rchmura@printarts.com

[str8flexed]

Originally posted by Unregistered
I have some comments and questions to this article. A little history on me, 51 6'3 started at 212 using the HST workout, mainly just squats, deadlifts chins and dips. First off I like the plan and have followed it for one month starting at 212.5 @24% bf. I did 3 no carb days, 2 high carb and 2 low carbs days About 200 grams portein every day and carbs low days 175 to 210, high 230 to 350. about 75 to 80 % of carbs were very clean, off the approved list, with egg whites, chicken ,tuna, meat and protein powder, about 60 to 80 grams a day, making up the protein. In week two I was down to 212.5 @ 23%bf. week three 211 @ 23%bf but week four 215.5 @ 23%bf. I am using a body fat scale which I know is not that all percise but it does show a trend. I am lifting harded than ever before with new records for me for squats and deadlifts. Now I know that I am gaining muscle with a little bit of fat which is great if I was trying to bulk but I am trying to cut. My cals on no carb dyas is about 1500, hich carb days about 2600 and low days in between. So one of the questions is at my age 51 doing a HST work out 3 times a week with 1 to 3 hours of medium cardio, having working out for the past 30 years just for fun not all that seriously do you think I have to cut cals to drop body fat? My goal was to keep as much muscle as posible and cut. I guess I am confused with knowing I must keep up my
protein to keep muscle but how far should I drop carbs? with out losing my gains. Any input is greatly appreciated, also if there any any lifters my age it would be great to hear from you also. Many thanks, rayc e-mail is rchmura@printarts.com

he never reads this site. Post your question i the diet forum here http://www.mindandmuscle.net/avantforum or email him

[Juvenile(KSB)]

Good read

[Twin Peak]

Originally posted by str8flexed
he never reads this site. Post your question i the diet forum here http://www.mindandmuscle.net/avantforum or email him

Not entirely true Layne, but I didn't even know this was here.

My guess is your scale is off and you are gaining muscle. Also, are you being consistent on when you weigh yourself (i.e. after the same type of day)? Weigh fluctuations are quite common on this type of cyclical diet.

[Abyss]

I am gonna start this diet as of 23rd of january, wish me Luck and thanks Tweak for a great article.

Weight Now: 165lbs (January 23 gonna start)

Goal 175lbs: (June 1st) If it all goes good, with less fat then carry on thorough all year round, and if still less fat then carry on again, you see what I mean. SO if I gain less fat than I might as well carry on bulking.

This is my Schedule for the Clean bulk, and have you noticed 2 no Carb days, yeah thats because I put on fat like a hypthroid Hippo.

Mon: High
Tue: No
Wed: High
Thur: Low
Fri: No
Sat: High
Sun: Low

Good Luck to those too

[Twin Peak]

Originally Posted by Abyss

I am gonna start this diet as of 23rd of january, wish me Luck and thanks Tweak for a great article.

Tweak? Now that is a new contraction.

[teriberi]

I am pretty new to consistent weight lifting and was hoping for some advice. I have been using the following schedule:
Day 1: Chest, shoulders and tri's
Day 2: Legs
Day 3: Back and bi's
Day 4: REST
Day 5: Repeat of day 1
Day 6: Repeat of day 2
Day 7: Repeat of day 3
Day 8: REST

So far so good. However, I am confused on the diet stuff. I have been eating lots of protein and reduced my carbs a lot. Now I am thinking about trying this carb cycling method. I am not really sure how many carbs I should be eating on high carb days and low carb days. I have a tendency to eat more protein when in doubt, but lately I have been eating about 50% protein, 20% fat and 30% carbs. Any clue what percentage I should eat which day?
I am currently 145 lbs and I am not sure about bf, I've tried the calipers and I don't believe they are fool proof. I think after following several formulas I am somewhere around 21%. My goal is to drop bf and gain muscle. I am eating around 1400-1700 calories per day.
Any help would be SUPER!

[Twin Peak]

Originally Posted by teriberi

I am pretty new to consistent weight lifting and was hoping for some advice. I have been using the following schedule:
Day 1: Chest, shoulders and tri's
Day 2: Legs
Day 3: Back and bi's
Day 4: REST
Day 5: Repeat of day 1
Day 6: Repeat of day 2
Day 7: Repeat of day 3
Day 8: REST

So far so good. However, I am confused on the diet stuff. I have been eating lots of protein and reduced my carbs a lot. Now I am thinking about trying this carb cycling method. I am not really sure how many carbs I should be eating on high carb days and low carb days. I have a tendency to eat more protein when in doubt, but lately I have been eating about 50% protein, 20% fat and 30% carbs. Any clue what percentage I should eat which day?
I am currently 145 lbs and I am not sure about bf, I've tried the calipers and I don't believe they are fool proof. I think after following several formulas I am somewhere around 21%. My goal is to drop bf and gain muscle. I am eating around 1400-1700 calories per day.
Any help would be SUPER!

If you have read my articles, you know that I am no fan of percentages -- at least not for this diet. It is very much about the body's self regulation.

I would recommend, however, that you have 1 gram of protein per pound of bodyweight on all days. Then consume 30-40 grams of healthy fats -- on all days.

Then on your No Carb days, you are just getting ancillary carbs, maybe 30 grams or so. On your low carb days its AROUND 1 gram per ppound of bodyfat and on high carb days, its 2-4 times that.

Of course, your carb sources are restricted.

I wrote a revised version of this article in Intelligent Design, which can be found:

www.intelligentdesignmag.com

[teriberi]

Thanks for the info...I know, I know, you don't like percentages, but I go crazy without them!

So, I should be eating 1 gram of carb per pound of bodyfat or total weight? I just know I'm doing this wrong somehow...here is my "high carb" day:
Stats:
Calories 1534
Protein: 143 (35%)
Fat: 36.9 (20%)
Carbs: 184.5 (184.5)

So, if that FEELS like a lot of carbs to me, does that mean I had enough? I just want to make sure I'm getting enough carbs on the high carb day to offset the low/no carb days, otherwise I probably won't benefit from this cycle, right?

[Twin Peak]

Originally Posted by teriberi

Thanks for the info...I know, I know, you don't like percentages, but I go crazy without them!

So, I should be eating 1 gram of carb per pound of bodyfat or total weight? I just know I'm doing this wrong somehow...here is my "high carb" day:
Stats:
Calories 1534
Protein: 143 (35%)
Fat: 36.9 (20%)
Carbs: 184.5 (184.5)

So, if that FEELS like a lot of carbs to me, does that mean I had enough? I just want to make sure I'm getting enough carbs on the high carb day to offset the low/no carb days, otherwise I probably won't benefit from this cycle, right?

Correct. With these stats, you should be around here:

No Carb

Protein = 140 grams
Fat = 30-40 grams
Carbs = * Ancillary, maybe 20-30 grams

Low Carb

Protein = 140 grams
Fat = 30-40 grams
Carbs = 140 grams

High Carb

Protein = 140 grams
Fat = 30-40 grams
Carbs = 250-350 grams

==========================

Rotate these days equally, or have 3 No Carb days per week, and two of each of the others (this is a bit more aggressive of an approach).

[teriberi]

THANK YOU SO MUCH!!!

Wow! That's a TON of food on high carb day! I hope I can cram that much food in. I knew I had it wrong!

I appreciate your help!

~Teri

Hi, I have been doing low carb for awhile, but I have plateaued and to be honest, I was never losing that much in the first place. I'm thinking of trying carb cycling, with 3 no carb days a week and 2 low and high carb days each. I'm not sure about this though, because I am already quite small (female, 5'1" and 115 pounds, 21 years old). I am looking to lose about 15 pounds of fat, but I want to maintain my current muscle, rather than gain any more. I do about an hour of cardio and some light weight training every day, but I'm thinking that maybe my carbs on low and high days should not be quite so high since I'm not trying to gain muscle mass? I don't know about body fat % but I would rather my overall weight be lower than try to tell myself "Well, the scale isn't budging, but it's all muscle, I swear!" Is it possible to follow this carb cycling method and lose fat but maintain (as opposed to gain) muscle? How should I go about doing that? I know you don't like the whole counting approach, but I very much enjoy counting cals, carbs, and protein to make sure I get the right amounts. Otherwise I just have no idea. Thanks for any help you can give!

[Twin Peak]

I designed this approach to maximize fatloss and maintain (as best as possible) muscle, and have used this diet up until the week of a show. Take a look at Dvsness journal, she is stripping the fat away, and maintaining muscle, and she is about your size. Good luck.

[bjjiral]

Hey man I have a question about carb cycling. how long does it take to shed fat? i have a contest in three weeks and i hit a major plateau doin the standard chicken and tuna thing

[mickisme]

question for Twin Peak:

if I'm trying to lose fat/ gain lean muscle should I be doing the no carb,high carb, low carb repeat cycle?

and if so how should I set up my workout split?

typically I do : Monday off
Tuesday legs
Wed. shoulders
Thursday off
Friday chest
Saturday arms
Sunday back