Starting the Cycle- Pt. II

In the first part of this series, I briefly discussed some of the basic ideas behind the carb-cycling strategy for weight loss here. Today, I am going to give you a beginner's step-by-step layout of how to actually go about setting up your plan.

Where do I start?
The whole idea behind carb cycling is to fluctuate your carbohydrate intake on a daily basis in order to optimize muscle building and the burning of fat. If these two objectives were easily done simultaneously- we would all be walking around with fit, muscular bodies. The benefit of carb cycling is that you can use it to create the best of both worlds by making your high carb days on your more intense, energy demanding gym days and save your low carb days for rest days in which your energy demands are significantly lower.

There are three types of days:

• High Carb days: You're completely filling those glycogen stores, taking in as many carbs as your body can handle and thus, promoting muscle growth.
• Low-Moderate Carb days: Taking in enough carbs to avoid atrophy (muscle breakdown) during workouts, but not an excessive amount that would get you to an anabolic (muscle building) state. 
• Zero-carb days: These days your body is prime for burning fat due to low insulin levels. 

Organizing Carb Counts

Women
High Carb Day: 0.9-1.0g/pound of body weight
Low-Moderate Carb Day: 0.2-0.5g/pound of body weight
Zero Carb Day: <10g 

Men
High Carb Day: 2-3g/pound of body weight
Low-Moderate Carb Day: 0.5-1.5g/pound of body weight
Zero Carb Day: <25g

So to give an example, if I am a 140 pound female here's what my three days would look like:

High Carb Day: 126-140grams of carbs

Low-Moderate Carb Day: 28-75grams of carbs

Zero Carb Day: 0-10grams of carbs

Organizing Weekly Plan


Option #1- The Beginner's Plan
This plan contains 2-3 high carb days as a starting block to determine your sensitivity and your body's response to fluctuating carbs. If you have never carb cycled, and aren't familiar with how sensitive your body is to carbohydrate intake, this would probably be the way to start. Your cycle might look like the following...

Day 1:  Low-Moderate Carbs

Day 2:  High Carbs

Day 3:  Low-Moderate Carbs

Day 4:  High Carbs

Day 5:  Zero Carbs

Day 6:  High Carbs

Day 7:  Low-Moderate Carbs

Option #2- The Intensity Strategy
The most commonly used carb cycle includes strategically placing the high carbohydrate days on those days in which you will train the hardest, and lower carb days on those days in which you are exercising at a lower intensity or resting. So your plan would look like the following...

High Intensity Training Days:  High Carbs

Moderate Intensity Training Days:  Low- Moderate Carbs

Rest or light cardio days:  Zero Carbs

Option #3- The 3-Day Plan
Spend equal time in each of the three levels of carbs.

Day 1:  High Carbs

Day 2:  Low-Moderate Carbs

Day 3:  Zero Carbs

Repeat

Option #4- The Fat Loss Plan
1-2 high carb days per week. This is a good plan to come to when you have hit a plateau or to progress into when you haven't had any issues with low energy on other carb cycling plans.

Day 1:  Low-Moderate Carbs

Day 2:  High Carbs

Day 3:  Zero Carbs

Day 4:  Low-Moderate Carbs

Day 5:  Zero Carbs

Day 6:  High Carbs

Day 7:  Low-Moderate Carbs

These are not the only plans used, and you will definitely want to keep track of any changes in your body- specifically energy levels and muscle fatigue as you go. You may follow a plan for two weeks and decide it's not working for you and change it up. These plans typically work pretty quickly and will show results within 2-4 weeks time.

What are some tips for staying on track and how do I know if it's working?

Stay tuned!

Question for YOU:
Have you carb cycled before? What type of plan did you use?