is there any benefits to carb cycling vs steady macro split?

[xMarx]

with no change in overall calorie consumption, but manipulating the macro split, is there any benefits to cycling carbs (high, moderate, low days) vs a steady macro split with a refeed thrown in when needed?

[EjnarKolinkar]

Nothing worth worrying about in terms of advantages. The main advantage to cyclical carbohydrate intake is in increasing calories and carbs around a training bout to improve performance. A YMMV topic as with most moderate deficits there are enough carbs to support training anyway.

This is why so many folks on moderate deficits think carb cycling is just additional unnecessary bookkeeping and meals juggling.

A weekly refeed can be restorative of energy for some proximal to the heaviest workout of the week, and for many relights the training fire. Another YMMV topic.

[ErikTheElectric]

Yes, there are numerous benefits to both. However, 99% of people carb cycling do not need to do so.

[Mrpb]

Eating more calories on the days you expend more makes sense.

Assuming you have good insulin sensitivity, having those calories come from carbs makes sense.

In that way, and only in that way, carb cycling makes sense.

Carbs cycling for the sake of carb cycling doesn't make sense.

[xMarx]

Yes, there are numerous benefits to both. However, 99% of people carb cycling do not need to do so.

what would be the main pros and cons of both?

[ironwill2008]

It's an unnecessarily complicated way to feed yourself that has no real benefits in RL. Most people posting here have a tough enough time just consistently meeting their same calorie/macro goals every day. Throw in another variable---juggling carb calories around day by day---and it gets worse.

[xMarx]

It's an unnecessarily complicated way to feed yourself that has no real benefits in RL. Most people posting here have a tough enough time just consistently meeting their same calorie/macro goals every day. Throw in another variable---juggling carb calories around day by day---and it gets worse.

so there's no advantages when it come to real life application at all?

i understand what you're saying when you say people find it hard to stick to just a basic macro split, but would there be ANY advantage at all if everything was planned out a head of time, taking out the "stress" of juggling macros?

i personally don't plan to carb cycle myself, as i'm more then happy with the results i get on a steady macro split w/ refeeds.

sorry if this is a topic that has been beaten into the ground. i'm just curious on any kind of benefits

[Domicron]

you should try doing some research on carb cycling, if you're so interested. you've gotten the same answer repeated to you multiple times in multiples fashions...

[xMarx]

you should try doing some research on carb cycling, if you're so interested. you've gotten the same answer repeated to you multiple times in multiples fashions...

what would be the point of the nutrition forum if i couldn't ask questions about nutrition?

also, if you read the comments, i've had some people tell me there's no benefits, and another telling me there's numerous benefits, but no one telling me what they are.

shot for the help though bro..

It's an unnecessarily complicated way to feed yourself that has no real benefits in RL.

Eating more calories on the days you expend more makes sense.

Assuming you have good insulin sensitivity, having those calories come from carbs makes sense.

In that way, and only in that way, carb cycling makes sense.

Carbs cycling for the sake of carb cycling doesn't make sense.

Yes, there are numerous benefits to both.

[ironwill2008]

so there's no advantages when it come to real life application at all?

Think about what carb cycling involves---eating a few hundred more carb calories one day, and a few hundred less another day. Now, considering that the body's processes of building muscle or losing body fat don't turn on and off like a light switch, but rather, work in a continuum over a period of several days, exactly what change would you expect to see from the process?

[EjnarKolinkar]

you should try doing some research on carb cycling, if you're so interested. you've gotten the same answer repeated to you multiple times in multiples fashions...

Well you know write an article about anything unesessarily complicated and bodybuilders will clamor to read it, and turn their lives upside down for nothing.

I think Ill write an ebook called "The most complicated bodybuilding diet protocol ever" probably sells a million copies even though average guy eating 3 squares would get more gainz, because he was focused on training, not stressed out over minutea.

[Domicron]

what would be the point of the nutrition forum if i couldn't ask questions about nutrition?

also, if you read the comments, i've had some people tell me there's no benefits, and another telling me there's numerous benefits, but no one telling me what they are.

shot for the help though bro..

this isn't a new question; you could easily do a search to find what you're looking for.

unless you think that the point for a forum is for people to sit at their computers waiting for you to ask us to explain 'carb cycling: it's benefits and disadvantages' to you.

there's a lot of information here: read it first, and then ask some more specific questions.

[MetilHed]

sorry if this is a topic that has been beaten into the ground. i'm just curious on any kind of benefits

Gee, I wonder if it's even been brought up here. If only there were a way to search the forum, or just look at the first page or two of topics.

[xMarx]

Think about what carb cycling involves---eating a few hundred more carb calories one day, and a few hundred less another day. Now, considering that the body's processes of building muscle or losing body fat don't turn on and off like a light switch, but rather, work in a continuum over a period of several days, exactly what change would you expect to see from the process?

possible changes in energy / performance / mood?

i honestly have no idea, that's why i'm asking. i'm just someone wanting to learn a little more

[psalms1441]

what would be the point of the nutrition forum if i couldn't ask questions about nutrition?

also, if you read the comments, i've had some people tell me there's no benefits, and another telling me there's numerous benefits, but no one telling me what they are.

shot for the help though bro..

carb cycling works great if your lean enough. like 15% and below. I use it sometimes when i get learner, although i have a different set up than most, over a 12 week cut. nevermind that guy man!

[Finnegan Bell]

There are many benefits to low carbs diets. Less hunger , less sweets cravings , more protein , better control of calories , less choices of garbage food.

[psalms1441]

possible changes in energy / performance / mood?

i honestly have no idea, that's why i'm asking. i'm just someone wanting to learn a little more

just depends on how you work on low carbs. Im fortunate to feel the same on 150g of carbs a day or zero grams. any higher than 150g and i crash if its on a consistent basis

[xMarx]

this isn't a new question; you could easily do a search to find what you're looking for.

unless you think that the point for a forum is for people to sit at their computers waiting for you to ask us to explain 'carb cycling: it's benefits and disadvantages' to you.

there's a lot of information here: read it first, and then ask some more specific questions.

no, i don't think that's the point of the forum at all. but i trust that some of the people on this forum know what they're talking about, and i'd rather hear advice from them, then wasting hours on end filtering through out dated articles or people with opinions on the subject with no solid information to back it up.

i'm not here to try to explain myself on how i choose to gather information. asking questions was how i was taught, and that's what i'm doing. simply send my a link on a reliable study supporting some benefits of carb cycling IF ANY, or if this thread is really that much a waste of time, just ignore it. i'm not forcing anyone to answer my question.

[Domicron]

no, i don't think that's the point of the forum at all. but i trust that some of the people on this forum know what they're talking about, and i'd rather hear advice from them, then wasting hours on end filtering through out dated articles or people with opinions on the subject with no solid information to back it up.

i'm not here to try to explain myself on how i choose to gather information. asking questions was how i was taught, and that's what i'm doing. simply send my a link on a reliable study supporting some benefits of carb cycling IF ANY, or if this thread is really that much a waste of time, just ignore it. i'm not forcing anyone to answer my question.

alright buddy, keep asking. hope someone is willing to force feed you what you want to know; not sure you'd learn anything otherwise.

certainly reading a few stickies or doing a search wouldn't work...

[psalms1441]

no, i don't think that's the point of the forum at all. but i trust that some of the people on this forum know what they're talking about, and i'd rather hear advice from them, then wasting hours on end filtering through out dated articles or people with opinions on the subject with no solid information to back it up.

i'm not here to try to explain myself on how i choose to gather information. asking questions was how i was taught, and that's what i'm doing. simply send my a link on a reliable study supporting some benefits of carb cycling IF ANY, or if this thread is really that much a waste of time, just ignore it. i'm not forcing anyone to answer my question.

IGNORE that guy man!!! take it from me, if the pic in your avi is you, then carb cycling will work wonders fro you. I can show you a sample of how i do it if youd like.

[Mrpb]

so there's no advantages when it come to real life application at all?

Some perform and recover better with higher calorie or carb intake. If you're one of those people, you can use that in your advantage.

Another potential benefit is psychological/adherence. Giving yourself some high calorie days can make dieting more pleasurable and you've got something to look forward to during the low days.

[GING3R]

I carb cycle on my cuts < 15% bf. It works great, basically up my carbs on lifting days (higher calories days) and drop carbs on rest days (lower calorie days). I'm not anal about hitting precise numbers or keeping days consistent if something comes up and I have to change a lift day. The key is to keep it consistent for the entirety of the week, but in regards to finding success with it? Absolutely.

[oldswag]

Carb cycling works great if you are on an Intermittent Fasting protocol (e.g leangains) for cutting

As for research... let me know if you find anything :P

[Mrpb]

Carb cycling works great if you are on an Intermittent Fasting protocol (e.g leangains) for cutting

The two have no special connection, except that Martin Berkhan recommended them both.

He had a good point about calorie cycling, but he the 'fasting is better for body composition' myth has been busted.

[Domicron]

my whole point is:

everyone who wants to operate at a higher level should pay attention to what they eat and how they eat. if eating carbs at a certain point relative to physical activity helps, then by all means go for it! but i think the need to label everything with a name and a term is how people get so confused and led astray from the basics.

"carb cycling" "intermittent fasting" "GOMAD" they're all fine and dandy and serve their purposes, but just like IIFYM they end up getting twisted around and misunderstood to the point where i think they set people back more than they help them to understand. and understanding the process IMO is just as important as getting the results. because if someone bulks successfully once but doesn't understand why, then they've got to start all over again anyway to try and figure it out.

[xMarx]

my whole point is:

everyone who wants to operate at a higher level should pay attention to what they eat and how they eat. if eating carbs at a certain point relative to physical activity helps, then by all means go for it! but i think the need to label everything with a name and a term is how people get so confused and led astray from the basics.

"carb cycling" "intermittent fasting" "GOMAD" they're all fine and dandy and serve their purposes, but just like IIFYM they end up getting twisted around and misunderstood to the point where i think they set people back more than they help them to understand. and understanding the process IMO is just as important as getting the results. because if someone bulks successfully once but doesn't understand why, then they've got to start all over again anyway to try and figure it out.

thanks for the input bro, for cereal this time

i completely agree, and understand that at the end of the day, the basics, getting all your macros in, regardless of timing, will always be no.1 in terms of importance.

the last thing i'm trying to do is confuse people.

[JitteryJoes]

Think about what carb cycling involves---eating a few hundred more carb calories one day, and a few hundred less another day. Now, considering that the body's processes of building muscle or losing body fat don't turn on and off like a light switch, but rather, work in a continuum over a period of several days, exactly what change would you expect to see from the process?

This.

Unless you are getting ready for a BB show, carb cycling isn't necessary. Muscles need slow and fast carbs for optimal growth. So stay consistent with your carb intake on the days you workout and stay a little bit lower on your days off since you arn't expending much energy on those days.

Consistent low carb diets for BB shows are extremely effective. Ronnie Coleman did 200g of carbs ED and on the 7th, a high carb day. So the results speak for themselves.

IMO, it's better to stay consistent with your carb intake than carb cycle.

[Mrpb]

Some food for thought: if carb cycling allows you to perform better in the gym while staying in your calorie targets it will likely have positive effects on your body composition.

If you replace the words "carb cycling" with "poptarts intra workout" it would also hold true.

[AFC96]

Eating more calories on the days you expend more makes sense.

Assuming you have good insulin sensitivity, having those calories come from carbs makes sense.

I do this.

I don't really track calories to the T anymore though.

I eat less on rest days and more on workout days.

I enjoy this way better. I can like pig out on workout days with family and friends.

[xMarx]

This.

Unless you are getting ready for a BB show, carb cycling isn't necessary. Muscles need slow and fast carbs for optimal growth. So stay consistent with your carb intake on the days you workout and stay a little bit lower on your days off since you arn't expending much energy on those days.

Consistent low carb diets for BB shows are extremely effective. Ronnie Coleman did 200g of carbs ED and on the 7th, a high carb day. So the results speak for themselves.

IMO, it's better to stay consistent with your carb intake than carb cycle.

but why is carb cycling better for a bb show vs a steady macro split? just because a pro did it and it work, does that actually mean it's better? (you know, like the saying, there's more then 1 way to skin a cat)

not meaning to have a go at you, i get what you're saying. but i don't understand why it's better.

Some food for thought: if carb cycling allows you to perform better in the gym while staying in your calorie targets it will likely have positive effects on your body composition.

If you replace the words "carb cycling" with "poptarts intra workout" it would also hold true.

key word being 'if'

lets say you have 2 people exactly the same, both dieting down, one carb cycling, the other on a steady macro split, with no stress involved for juggling macros, and training to the best of their abilities each day.
would one have better results in the end then the other? or are there just too many variables to really make an accurate claim?

I do this.

I don't really track calories to the T anymore though.

I eat less on rest days and more on workout days.

I enjoy this way better. I can like pig out on workout days with family and friends.

eat less carbs? or less calories?

remember, the question i'm asking is if cycling carbs is better then staying on a steady macro split whilst keeping the calories THE SAME

thanks for the replies guys

edit:

basically what im getting so far is one isnt better then the other, its just what you prefer / helps you stay on track? would that be correct?