Carbohydrate Cycling; Fix for Fat Loss Plateau?

[HalleluYAH]

I have been on a diet aimed at creating insulin sensitivity in attempt to promote fat loss for 6-8 weeks now. I have lost 15+lbs of fat (from 208 down to 193). My BF % has gone from 16% down to 10%, though now I have been stuck for a few weeks. That is where I feel Carb Cycling is going to help.

From what I have read, Carb Cycling uses the same principles as creatin insulin sensitivity during low card days during the cycle, but adds in high carb days every 3-4 days during the cycle. This is supposed to promote a very high metabolic rate and break plateauing.

Anyone have any success with this?

Here are soem articles on the subject for those interested...
http://magazine.mindandmuscle.net/pa...159&issueID=15
http://www.bodybuilding.com/fun/mielke4.htm

[morry]

Thats what Ive been trying for the past couple of weeks. I think its been working, I havent done much in the way of measuring myself lately.

[HalleluYAH]

Originally Posted by morry

Thats what Ive been trying for the past couple of weeks. I think its been working, I havent done much in the way of measuring myself lately.

I am gong to cycling carbs effective immediately. I have on low carbs days exclusively for 6-8 weeks with great gains. Adding in high and no-carb days should break the recent plateau.

I will continue to use this thread to update progress. Hopefully yourself and others will do the same.

Also, are you sticking to mostly comples (low GI) carbs on your high carb days?

[KingOfChaos]

Originally Posted by HalleluYAH

Also, are you sticking to mostly comples (low GI) carbs on your high carb days?

Except for pre and post work out, you're supposed to use low GI carbs to keep fat gain to a minimum.

[HalleluYAH]

Originally Posted by KingOfChaos

Except for pre and post work out, you're supposed to use low GI carbs to keep fat gain to a minimum.

Yes I eat complex carbs exclusively, I was asking him specifically what he does during his high-carb (reload) days. Thanks for the confirmation though.

[endo42]

Originally Posted by KingOfChaos

Except for pre and post work out, you're supposed to use low GI carbs to keep fat gain to a minimum.

are bananas ok after cardio in the morning?

[HalleluYAH]

Originally Posted by endo42

are bananas ok after cardio in the morning?

I avoid bananas all together when cutting, they are not the best choice (alot of fat calories). Try supplementing granny smith apples.

[dtrek]

Originally Posted by HalleluYAH

I am gong to cycling carbs effective immediately. I have on low carbs days exclusively for 6-8 weeks with great gains. Adding in high and no-carb days should break the recent plateau.

I will continue to use this thread to update progress. Hopefully yourself and others will do the same.

Also, are you sticking to mostly comples (low GI) carbs on your high carb days?

hey hall can you give me an example menu on your no carb day.

[HalleluYAH]

Originally Posted by dtrek

hey hall can you give me an example menu on your no carb day.

1. 4 Egg whites, 2 tall glasses water, 1 tbsp flaxseed oil.
2. 1 Can tuna, 1/2 cup raw spinach, 2 glasses water.
3. 1 Chicken breast, handful of broccoli, 2 glasses water.
4. Handfull of peanuts/walnuts, water.
5. 30g Whey Protein.
6. 1/2 Chciken Breast, Fish Gels, water.

[dtrek]

Originally Posted by HalleluYAH

1. 4 Egg whites, 2 tall glasses water, 1 tbsp flaxseed oil.
2. 1 Can tuna, 1/2 cup raw spinach, 2 glasses water.
3. 1 Chicken breast, handful of broccoli, 2 glasses water.
4. Handfull of peanuts/walnuts, water.
5. 30g Whey Protein.
6. 1/2 Chciken Breast, Fish Gels, water.

looks good im gonna give this atry might be just what i need to break this 3 wk slump. thanks

[MrMel]

I am at 202 right now and at about 22% BF.
Im loosing about 2-2.5 lbs per week.
I am trying to get back down to 185.
My daily carb is about 100g.

Would it be okay to start carb cycling, or should I wait?

It seems that it has the benefit of helping to maintain and even
gain muscle while cutting.

Thanks!!!

[morry]

Originally Posted by HalleluYAH

I am gong to cycling carbs effective immediately. I have on low carbs days exclusively for 6-8 weeks with great gains. Adding in high and no-carb days should break the recent plateau.

I will continue to use this thread to update progress. Hopefully yourself and others will do the same.

Also, are you sticking to mostly comples (low GI) carbs on your high carb days?

On my high carb days I pretty much eat oats. I like em and they are pretty good for you too. I might sneak in some wholemeal bread or a muffin, but on the whole, oats it is.

During the low carb phase, I live on tuna, chicken, turkey and steak. I really need to get more veggies in me though.

Let us know how you go. I have a measure up and weigh in tomorrow morning. Hopefully I will see some results.

[HalleluYAH]

Originally Posted by morry

On my high carb days I pretty much eat oats. I like em and they are pretty good for you too. I might sneak in some wholemeal bread or a muffin, but on the whole, oats it is.

During the low carb phase, I live on tuna, chicken, turkey and steak. I really need to get more veggies in me though.

Let us know how you go. I have a measure up and weigh in tomorrow morning. Hopefully I will see some results.

I too will be re-loading up on oats myself during high carb days.

[HalleluYAH]

Originally Posted by MrMel

I am at 202 right now and at about 22% BF.
Im loosing about 2-2.5 lbs per week.
I am trying to get back down to 185.
My daily carb is about 100g.

Would it be okay to start carb cycling, or should I wait?

It seems that it has the benefit of helping to maintain and even
gain muscle while cutting.

Thanks!!!

You can wait until you plateau, or start cycling carbs now. It is entirely up to you. Just good to have this in your back pocket. It may be beneficial to start now though.

[Odin]

Check out A.Free Radical's log, he has been using carb cycling very effectively and has a link to the program he has been using. Regards, Odin

[HalleluYAH]

Originally Posted by Odin

Check out A.Free Radical's log, he has been using carb cycling very effectively and has a link to the program he has been using. Regards, Odin

Odin, Thanks for the head's up. I am going to try and locate the log, but in case I have no success, where will I find this?

[Odin]

Originally Posted by HalleluYAH

Odin, Thanks for the head's up. I am going to try and locate the log, but in case I have no success, where will I find this?

http://forum.bodybuilding.com/showthread.php?t=382697

HTH, Odin

[levels1069]

i HATE THIS PLATEAU!!! GRRR, lol...so i've decided that monday i start carb cycling. I read the huge article on bb.com and here's the schedule that i came up with...what does everyone think?

monday - low
tuesday - no
wednesday - high
thursday - no
friday - low
saturday - no
sunday - high

low days= less than 40-65g carbs
no= as little as possible
high = as much carbs as possible
(not including fibrous veggies on those carb totals, as per what i read in the article)

i've got this diet worked out to where i am consuming about the following:
high carb days = 3100 cals
low carb days = 2200 cals
no carb days = 1900 cals

hows that sound? i am starting monday! cant wait to break this plateau

[HalleluYAH]

Originally Posted by levels1069

i HATE THIS PLATEAU!!! GRRR, lol...so i've decided that monday i start carb cycling. I read the huge article on bb.com and here's the schedule that i came up with...what does everyone think?

monday - low
tuesday - no
wednesday - high
thursday - no
friday - low
saturday - no
sunday - high

low days= less than 40-65g carbs
no= as little as possible
high = as much carbs as possible
(not including fibrous veggies on those carb totals, as per what i read in the article)

i've got this diet worked out to where i am consuming about the following:
high carb days = 3100 cals
low carb days = 2200 cals
no carb days = 1900 cals

hows that sound? i am starting monday! cant wait to break this plateau

Looks good to me, and very encouraging for sure. I started today, and will keep my results posted on this thread.
I am very much looking forward to hearing how this works for you also. Keeop me posted.

[HalleluYAH]

My new workout/carb cycling split will be as follows:

Day 1 Shoulders, Traps (High Carb)
Day 2 Quads, Hams, Calves (Low Carb)
Day 3 Rest (Low Carb)
Day 4 Back, Bis, Forearms (High Carb)
Day 5 Chest, Tris (Low Carb)
Day 6 Rest (No Carb)
Day 7 Rest (Low Carb)

[levels1069]

i had to change mine around to start, but today is my no carb day

meal:
1- protein shake immediately upon waking
2- two omelettes, egg whites only, a little bit of mushrooms
3- (eating now) swordfish over broccoli
4- 3 egg whites, protein shake (pre-wo)
5- protein shake (post wo)
5- chicken breast over onions, mushrooms
6- .5 cup of cottage cheese


being that yesterday was a carb up, this isnt starting out too bad....
question though, how much fat are you guys taking in on your no carb days?
i think i'm up to like 55grams, too much?
(keep in mind this is all cafeteria food, i'm at college so i take what i can get)

[HalleluYAH]

Originally Posted by levels1069

i had to change mine around to start, but today is my no carb day

meal:
1- protein shake immediately upon waking
2- two omelettes, egg whites only, a little bit of mushrooms
3- (eating now) swordfish over broccoli
4- 3 egg whites, protein shake (pre-wo)
5- protein shake (post wo)
5- chicken breast over onions, mushrooms
6- .5 cup of cottage cheese


being that yesterday was a carb up, this isnt starting out too bad....
question though, how much fat are you guys taking in on your no carb days?
i think i'm up to like 55grams, too much?
(keep in mind this is all cafeteria food, i'm at college so i take what i can get)

Right on brother, looks good for a no-carb day.

I put a lower emphasis on fats during my hi-carb days.
I am eating medium amonts of fat on low carb day (flax, fish oil etc)
I put a high emphasis on fats during no carb days (flax, olive oil, fish gels)

[HalleluYAH]

Today is Day#1 on Split Listed above (Hi-Carb Day)

7:30am 1 Cup Oats, 1 tbsp Flaxseed,
20g Whey,
2 Hard Boiled Eggs
11:00am 1/2 Sweet Potato,
5 Hard-Boiled Eggs,
1/2 cup Fresh Spinach,
Handful Cashews
2:30pm 1/2 Sweet Potato
30g Whey
Handful Fresh Spinach
Handful Cashews
5:30pm 1 Cup Oats
Handful Peanuts/Raisins (Pre-Workout)
6:30 GYM (Shoulders, Traps)
7:45pm 30g Whey, 20g Simple Sugars (Dextrose, Maltodextrin)
9:45pm 1 Chicken Breast

Approx 190g Protein
225g Carbs
25g Fiber
125g Fats

Note: I am on a cuttnig phase, so my low carb days average about 100-150g of total carbs, you can see that my high carb day doubles this amount.

Once bulking I will greatly increase the carb amounts and introudce more higher starchy carbs. During this split, I will only eat starchy carbs during one of the high carb days in which I will attempt to eat 300g Carbs.

[A.FreeRadical]

I don't see how you are coming up with 25 grams of fat total. 5 hard boiled eggs has that many and you have 2 more eggs, chicken, nuts and flaxseed oil. I don't think you are eating too much fat, I just want you to know your calories may be off because of thes unaccounted for fats.

*
A.FreeRadical

[HalleluYAH]

Originally Posted by A.FreeRadical

I don't see how you are coming up with 25 grams of fat total. 5 hard boiled eggs has that many and you have 2 more eggs, chicken, nuts and flaxseed oil. I don't think you are eating too much fat, I just want you to know your calories may be off because of thes unaccounted for fats.

*
A.FreeRadical

I have not put enough emphasis on counting fat totals, although I do keep them at a minimum. FYI: I ususally throw out 1/2 the egg yolks.

Hey Rad,

Are you familiar with a good online nutrient counter in which I will not have to weigh out the foods in grams?

[A.FreeRadical]

Originally Posted by HalleluYAH

I have not put enough emphasis on counting fat totals, although I do keep them at a minimum. FYI: I ususally throw out 1/2 the egg yolks.

Hey Rad,

Are you familiar with a good online nutrient counter in which I will not have to weigh out the foods in grams?

I use and like Fitday. Go to http://www.fitday.com and join. It is free and you can easily keep track of your calories, protein, carbs, and various kinds of fats. You can select slice, cup, oz, grams, tablespoon, pint, fluid oz. etc. It does bmr and activity calories burned. I would not bother with that. Fitday estimates calories burned very high. You can figure that out for yourself once you have your diet, your routine and a few weeks to see how much you are gaining or losing.

I throw out about half of my yolks too. Now that I am on a bulk, maybe less than half.

*

aA.FreeRadical a
Visit my plan for 8% bf http://forum.bodybuilding.com/showthread.php?t=382697

[dtrek]

hey hal man the carb cycling is doin the trick, had been stuck on 258 for 3 wks. started last wed and as of this am was down to 255. i finally broke the plateau FOR NOW anyway. thanks

[50joe]

A++ for carb cycling!

I tried this last year, it worked great. I did a basic 3 day deal, where 1st day is high carbs, 2nd is low, 3rd is none, repeat. Worked a hella lot better for me then either low-carb, or no carb. And i found it very muscle sparing.

[dtrek]

Originally Posted by 50joe

A++ for carb cycling!

I tried this last year, it worked great. I did a basic 3 day deal, where 1st day is high carbs, 2nd is low, 3rd is none, repeat. Worked a hella lot better for me then either low-carb, or no carb. And i found it very muscle sparing.

im definitly a believer.

[sharaabi]

I hit a plateu to loose fat and am on the south beach diet,
i finish my 2 weeks of eating nothing but meat and veggies 4/20/2004..... then i introduce HEALTHY whole foods from then on. Ive lost 10lb in 2 weeks, I KNOW its water but i just had to shock my body to let it know i wanna loose fat.

my question:
I was at 24% body fat standing at 6'00 before I started.
DO YOU THINK THIS IS A WISE DIET TO FOLLOW with lets say 22%bodyfat?
im an endomorph.