What do you guys think about Carb Cycling ?

[Flareness]

It seems to be a very effective way of losing fat and keeping muscle gains for already lean people.

You eat low carb on three days, where the max fat loss occurs. And then you have a high carb day to ensure your body doesnt burn muscle for energy.

Whats your take on it ? Has anyone been successful dieting this way ?

[Dupidsk8ter]

It seems to be a very effective way of losing fat and keeping muscle gains for already lean people.

You eat low carb on three days, where the max fat loss occurs. And then you have a high carb day to ensure your body doesnt burn muscle for energy.

Whats your take on it ? Has anyone been successful dieting this way ?

I have seen A LOT of success. 192 16.5%- 165 10.1%.... The purpose of increasing your carbohydrates on a high day or a load/refeed day is for energy purposes. If you are intaking enough amino acids (protiens) you have no reason to eat away at muscle. Trimming down can trigger a lot of anxiety when it comes losing weight... Just set yourself a strict protein quota and you will have the comfort that you will not be eating away at your muscle.

[NitrogenWidget]

I cut hard for 4 days during the week then refeed on the 5th day.
I'm not specifically carb cycling.

Carbs just get left behind so I can make my protein.
So I wind up eating around 100 or less carbs mon-thursday.
Carb up on friday.

Eat at a smaller deficit sat & sunday.

repeat.

It works for me.

[PhiSig2298]

Personal preference.. Calories in vs calories out determines weight loss.

[ManWithCurls]

I recommend carb cycling and used it successfully with others and with myself (check my recent body transformation in my blog for details).

I think that only 3 days of low carbs is not enough though and I vouch for 6 days of low carbs and one day of high carbs (or cheat meals). Mind you, it also depends on bodyfat % and type of training but I generally recommend said carb partitioning for best fat loss results, especially if the individual has a higher bodyfat % than 12%.

All the best.

[joecam18]

in for ideas and new way to become aesthetic. i only really know cals in v cals out and wouldnt mind a new path

[super_tactical]

It's good for a planned beach day.



Low carbs all week, lots of water. Day before beach, carb up, stop drinking water. Shed retained water, muscles fill with glyc. Profit.


Actually works very well.

[ilovegreg05]

Personal preference.. Calories in vs calories out determines weight loss.

I agree with this, but sometimes people will operate better with carb cycling- I'm not one of them though. But I know people who if they eat 1 carb they crave more carbs...its more of an adherence to diet maybe?

[PhiSig2298]

I agree with this, but sometimes people will operate better with carb cycling- I'm not one of them though. But I know people who if they eat 1 carb they crave more carbs...its more of an adherence to diet maybe?

Yeah that's why I said personal preference.. I, myself, work better on low carb every day. I load up on carbs and trace fats on Sundays & I always feel sluggish instead of having energy. Everyone is wired differently

[bheckama]

I do not know how much more effective it is compared to constantly eating in a deficit but I enjoy it. It works for me because I can ration calories for my high days and then "pig out" without losing my deficit for the week. Also, eating the same thing every day is boring and this forces you to have at least 2 if not 3 different meal plans through out the week. No carb days are tough though, but they give you an odd sense of accomplishment. People on these forums do tend to believe it is good for getting to low BF%, but I have yet to see any research to back this up so it might be a myth.

[PhiSig2298]

I do not know how much more effective it is compared to constantly eating in a deficit but I enjoy it. It works for me because I can ration calories for my high days and then "pig out" without losing my deficit for the week. Also, eating the same thing every day is boring and this forces you to have at least 2 if not 3 different meal plans through out the week. No carb days are tough though, but they give you an odd sense of accomplishment. People on these forums do tend to believe it is good for getting to low BF%, but I have yet to see any research to back this up so it might be a myth.

Carbz don't make ya fat

Twinkie Diet

[bheckama]

Carbz don't make ya fat

Twinkie Diet

Interesting article but not what I meant. I was talking about the advantage of fat loss/Muscle preservation with the same weekly deficit of eating say 2000 daily vs. having 1500, 2000, and 2500 days. I don't believe carbs are bad at all but they are the easiest for me to manipulate which in turn manipulates my calories which is what I am really looking at, zig zag diet you could say.

[PhiSig2298]

Interesting article but not what I meant. I was talking about the advantage of fat loss/Muscle preservation with the same weekly deficit of eating say 2000 daily vs. having 1500, 2000, and 2500 days. I don't believe carbs are bad at all but they are the easiest for me to manipulate which in turn manipulates my calories which is what I am really looking at, zig zag diet you could say.

Well the higher the deficit, the more LBM you'll lose. Those with higher BF% can cut at a higher deficit but they would need to adjust calories as they drop BF%

It's recommended to cut at a 10-20% calorie deficit. Hit protein & fat minimums then fill the rest of your calories with whichever macro you want

[bheckama]

Well the higher the deficit, the more LBM you'll lose. Those with higher BF% can cut at a higher deficit but they would need to adjust calories as they drop BF%

It's recommended to cut at a 10-20% calorie deficit. Hit protein & fat minimums then fill the rest of your calories with whichever macro you want

I am assuming that you are implying that the no-carb days have a high deficit, which is true, but you also have high-carb days to balance that out. So technically you may lose more LBM on no-carb days; however, you will gain it back on high-carb days.

[PhiSig2298]

I am assuming that you are implying that the no-carb days have a high deficit, which is true, but you also have high-carb days to balance that out. So technically you may lose more LBM on no-carb days; however, you will gain it back on high-carb days.

Why would the no carb days be a higher deficit? Raise protein & fats..

[bheckama]

Why would the no carb days be a higher deficit? Raise protein & fats..

The way I do it. I keep fat and protein constant through out the week. I then decide what I want to cut at. Right now I cut at what would be equivalent to 2000 calories per day => 14000 calories a week. Soooooo, I do NO-CARB, LOW-CARB, HIGH-CARB rotations of 1500, 2000, 2500 calories respectively, where fat and protein are constant and the only things I alter to manipulate the calories are my carbs. I hope that makes sense.

[ajm422]

I'm a huge fan of carb-cycling & leangains. Lots of carbs on workout days, lots of fats on non-workout days. I love it all, and with carb cycling you get both! It's been highly effective for me!

[Delgadido]

i think its useful on extremely high deficits. otherwise its a preference.

[NitrogenWidget]

I agree with this, but sometimes people will operate better with carb cycling- I'm not one of them though. But I know people who if they eat 1 carb they crave more carbs...its more of an adherence to diet maybe?

It's strange, but when I was heavier low carb made me feel like utter crap.
Now it doesn't.

I don't know why.
The foods I eat essentially havn't changed much either.

[jon1995]

depends how lean you are, what your cardio is like