Intermittent fasting/carb cycling review

[andy_123]

Hi guys,

I had a quick read of the carb cycling post below but was just wondering if anyone could help me out. Im about to start a carb cycling diet to try to get my bodyfat as low as possible. Just wondering if anybody can have a look at my macro intake here for the alternating days. Will be running it with an intermittent fasting regime which has worked well up until now (16/8). Im 185lbs at present, bodyfat approx 13%. I will be training with weights 4 days per week, cardio 2 days per week. Im of an endo/meso bodytype.

Low carb:
Protein: 240g
Carb:50g
Fat: 75g

Medium carb:
Protien 240
Carbs: 130
Fat: 25

High Carb:
Protein: 240
Carbs: 250
Fat: As little as possible (fish oil, CLA, sesamin)

Any info would be appreciated.

Cheers fellas
Chris

[AaronJP1]

How long did you do IF for?

[tnubs]

What about +20% cals on lifting days and -20% on non lifting days. The difference could be done by just changing carb intake. That would help you recomp. For pure fat loss loss look into ADF (alternate day fasting)

[andy_123]

Thanks guys, I've been doing IF for about 6 weeks but I seemed to have plateaued with fat loss, kept most of my muscle. I wanted I try it purely for fat loss and muscle retention. I think the ADF would cause me to loose muscle wouldn't it?

[tnubs]

Thanks guys, I've been doing IF for about 6 weeks but I seemed to have plateaued with fat loss, kept most of my muscle. I wanted I try it purely for fat loss and muscle retention. I think the ADF would cause me to loose muscle wouldn't it?

Nope. Your still getting in 300-500 calories on your "fast" day so its not a total fast. And you only need to do it 2-3 non consecutive days a week. You can eat a little extra on your non-fasting days. Id do some very low intensity cardio (inclined walking is good) on the fasting days to help facilitate fatloss. But I never noticed any muscle loss from ADF, not even strength loss. Im about to bulk with ADF if that tells you something.

And aaronJP1, you PM'd me about what i eat on my ADF days; it might help others so I'll answer in here. I usually just eat some tuna. Add some light miracle whip and relish and thats it. I also take psyllium husk when im fasting and get super hungry to help fill me up a little without adding calories. Its also good because after it runs its course, your intestines are pretty much totally empty and you will look even leaner as it knocks out any bit of bloat you previously had.