Question about carb cycling

[Tiffany_P]

I'm thinking about starting a carb cycling program for the winter, because keto is making my lifts weaker and I'd like to build some muscle over the winter. Has anyone had success with this?

What are your macro ratios for the high and low carb days? I'm assuming the no carb days are keto ratios. How much does your calorie level change for each day? I've read the articles about carb cycling, but they don't give specific numbers.

[MarkVI]

Originally Posted by Tiffany_P

I'm thinking about starting a carb cycling program for the winter, because keto is making my lifts weaker and I'd like to build some muscle over the winter. Has anyone had success with this?

What are your macro ratios for the high and low carb days? I'm assuming the no carb days are keto ratios. How much does your calorie level change for each day? I've read the articles about carb cycling, but they don't give specific numbers.

This is my breakdown (roughly, changes all the time TBH and nothing is exact)

I try and hit my carb goals in grams for each day and then just eat fatty meals most other times. my diet is roughly 3400kcal

High - 200 - 250g carbs
Medium - 120-175
low - 50-75
low - 50-75
medium - 120-175
low - 50-75
low - 50-75

high day = back day
medium - chest/legs
low = arms,delts,rest,and just cardio days.

To get an idea of my activity you could visit my log.

I've had great success with this -- but I choose it because I love the way I eat....I don't really count calories, sometimes I "observe" them and track em.

[lorinelise]

Originally Posted by Tiffany_P

I'm thinking about starting a carb cycling program for the winter, because keto is making my lifts weaker and I'd like to build some muscle over the winter. Has anyone had success with this?

What are your macro ratios for the high and low carb days? I'm assuming the no carb days are keto ratios. How much does your calorie level change for each day? I've read the articles about carb cycling, but they don't give specific numbers.

I've been carb cycling for a few months now and I LOVE it.

I keep my protein more or less the same every day, and fat only decreases on my high carb days. Thus, calories do cycle a bit. Here's a general breakdown of my week, by carbs and workout:

Medium-high (upper power): 100-120g
Low (cardio): 40-50g
Medium (shoulders/biceps): 65-75g
High (lower power): 200-250g
Low (cardio): 40-50g
Medium (chest/triceps): 65-75g
Low (legs/calves): 40-50g

Calories range from around 1800-2300.

[Tiffany_P]

Thanks for the responses. I did the math, and it looks like neither of you ever put your carbs above 30-40%. This surprises me, because 40% is generally still considered a "low carb" diet. I guess I'll try 40-40-20 for my "high" carb days...

[lorinelise]

Originally Posted by Tiffany_P

Thanks for the responses. I did the math, and it looks like neither of you ever put your carbs above 30-40%. This surprises me, because 40% is generally still considered a "low carb" diet. I guess I'll try 40-40-20 for my "high" carb days...

My high days are usually broken down somewhere around 45% carb, 35% protein, 20% fat. I'm sure you could go higher than that and it would be fine, if not even better!

[MarkVI]

Originally Posted by Tiffany_P

Thanks for the responses. I did the math, and it looks like neither of you ever put your carbs above 30-40%. This surprises me, because 40% is generally still considered a "low carb" diet. I guess I'll try 40-40-20 for my "high" carb days...

Well -- it's just one way to do it...if you perform and feel good on 60% carbs for your high day, definitley go for it! It's what you like and want. If I feel like 500g carbs one killer day I'll do it for sure.

Originally Posted by lorinelise

My high days are usually broken down somewhere around 45% carb, 35% protein, 20% fat. I'm sure you could go higher than that and it would be fine, if not even better!

I go up to about 30% on my high day, protein is almost always 30%ish (250grams or so) and fat is just whatever it happens to be that day.

OP -- the best thing about Carb cycling IMO is if you like the low carb way of eating, you can do that and avoid the carbup.

[MrLovrLovr]

Just a thought but wouldn't carb cycling be more confusing to the body than Keto ?
TKD for tiffany FTW ?

[ItalWHOP]

Originally Posted by MrLovrLovr

Just a thought but wouldn't carb cycling be more confusing to the body than Keto ?
TKD for tiffany FTW ?

I think that's the point....keep the body guessing.

[Tiffany_P]

Originally Posted by ItalWHOP

I think that's the point....keep the body guessing.

x2

I've been thinking about TKD as well. Maybe I'll try that next week before jumping into carb cycling. If I can't do at least 6 unassisted chin-ups while on TKD though, I'm out...

[TankGirl]

Maybe check out this article -

http://www.figureathlete.com/free_on...etAndNutrition

[gecko...]

Can I just butt in and ask everyones opinion on this;

What do you think the pros are of carb cycling verses a Keto diet? I gather you can maintain stronger lifts when you take in carbs - any difference in terms of bodyfat loss?