Carb cycling

Qonix

Qonix

Member
As I'm pretty low of bf (around 9%), I find very hard losing fat now and get very ripped, even with strong supplements.
The thing I forgot about was carb cycling.. I know this is very useful for who is below 10%bf and wants to get even lower..
I did it long time ago, but I exactly don't remember how works, I just remember one day should be HIGH carb (or even 2 days if you're below 7%), but I don't exactly remember the formula of HOW MANY should it be!
Can you help me?

Thank you
 
Timed carb works for me, 30% pre and 50% post with the rest through fruits and veggies
 
pre and post what?
and i just thought... what about refeeds, should be still considered as "hi carb day"?
and those techniques should be used just on cutting or can be used even in bulking when that low of bf?
 
Carbs. Refeeds are fantastic as well, every 2nd sunday is a refeed for me. I still stay sweet tators and such but double the carb intake and lower pro
 
so basically once a week i should just raise carbs a lot and lower prots right?
this is valid just for cutting? calories could be raised more than mantainance?
 
Qonix said:
so basically once a week i should just raise carbs a lot and lower prots right?
this is valid just for cutting? calories could be raised more than mantainance?
Click to expand...

If you do an all out depletion during your low carb days and workout the entire body before your carb you could up to as high as 12-16g per kg of LBM.
All grains and starches, keep sugar under 100g and fructose under 50g and fat as low as possible I shoot for no more than 50g. Protein stays normal for me thats 200g.
 
rochabp said:
If you do an all out depletion during your low carb days and workout the entire body before your carb you could up to as high as 12-16g per kg of LBM.
All grains and starches, keep sugar under 100g and fructose under 50g and fat as low as possible I shoot for no more than 50g. Protein stays normal for me thats 200g.
Click to expand...
LOL WHAT? more than 1kg of carbs?
 
Qonix said:
LOL WHAT? more than 1kg of carbs?
Click to expand...

If you go on an all out depletion phase otherwise it would be best to cut that back significantly

If you do not do that i would suggest a 20% increase in calories above maintenance, set protein to 1g/lbm, set fat under 40g then allot calories for carbs

ex. 2800 + 20% = 3360

3360- 800cals (protein 200gx4) = 2560

2560- 450 (Fat 50gx9) = 2110cal

2110/4= 527g

Adjust as needed if you bloat up it could be do too much sugar or fructose or fat intake. Olive oil, vinegar all help with carb ups so i suggest those fats although theyre arent as tasty as pizza and donuts. My best carb ups are when I focus on brown rice and Oats.

Dry carb ups are an option but suck butt and i would recommend them at least not for optimal muscle performance.
Another note carbs up are the perfect scene to increase creatine consumption, creatine might help with carb ups as well. Berberine I use often on y carb ups (1200g) and does a nice job of keeping my nice lean and fully pumped.
 
rochabp said:
If you do an all out depletion during your low carb days and workout the entire body before your carb you could up to as high as 12-16g per kg of LBM.
All grains and starches, keep sugar under 100g and fructose under 50g and fat as low as possible I shoot for no more than 50g. Protein stays normal for me thats 200g.
Click to expand...

What your creating here is carb tolerance, similar to when we think of insulin sensitivity. By allowing a period of depletion the body, like a sponge with water, will go dry. At this time having such a high carbohydrate intake will be soaked up to the right storages - liver and somatic muscle. It is higher than one may think (done properly) as stated above of course there is a limit.
 
rochabp said:
If you do an all out depletion during your low carb days and workout the entire body before your carb you could up to as high as 12-16g per kg of LBM.
All grains and starches, keep sugar under 100g and fructose under 50g and fat as low as possible I shoot for no more than 50g. Protein stays normal for me thats 200g.
Click to expand...

i used to follow the low fat lower protonz route until i read some of alan aragons work.. it doesn't do you any favors to avoid fats and lower proteins.
i follow body opus and have for several yrs. CKD .. with full depletion and (used) to even time carbs every 2 hrs. there is no difference in the effect. so you might as well enjoy your carb ups and have some pizza!

regardless, CDK and the likes truly work best for me.
 
Aww man good old carb cycling i remember doing that! It's not hard at all you just have to make a plan and stuck to it. That's the biggest key to any of it. I think you should make sure you follow a good routine and keep it simple.
 
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