Carb Cycling

Leslierussell4134

I'm going to start carb cycling this week. I've talked to the director at my gym and they've recommended a 3-1 plan. Anyone had success carb cycling currently or in the past.
Current starts 5"1 174lbs and working out 5 to 6 days a week for average of 70 minutes per sessions, cardio, HIIT training, and moderate weight for endurance reps...not seeing the pounds melt like they have in the past. I feel great, good energy, eating about 1200 to 1400 calories per day.
What portions of carbs and how often have you eating on carb days?

mohamedahmed07

Carb cycling is one of the absolute best ways to cut/build lean muscle

on low carb days you go just as if you are on a keto diet, below 50carbs
moderate carb days you go 100-150 around that
high carb days 200-300 but make sure it's a good carbs not piece of junk

because good carbs have less net carbs, net carbs are ( carbs - fibers ) so whole nutritionally dense food with carbs usually have fibers that ends up with less net carbs.

a classic cycling would be low carb day, moderate carb, high carb then repeat

I myself do 2 low carbs then 1 moderate then 1 high carb then repeat.

At the end of the day, do whatever the fvck you wanna do

deannalfisher

I carb cycle but no where near keto levels (and personally think without supervision that could be dangerous)

mine came from the RD I work with but basically high medium low - with about 100g carbs difference between high and low (336g and 236g)

tyetuia

For me I switch up the amount of complex carbs I eat. One day I don't eat any complex carbs, the next I have only one, the next I have two and I just repeat. It works really well for me.

Forest311

I am starting this today. I am doing a low/high/low/high/reward [Friday night pizza night!]/ low/ high. The macros I looked up advised 1g of protein per lb of body weight daily, 50% of cal from carbs on high day, 25% on low day, balance of calories from healthy fats. I got this from the Heidi Powell website "classic carb cycling". Not sure if the macros are where they need to be but I will keep looking online (trying to get my info for free so I am having to look multiple places and then weigh the advice).

psuLemon

There is not added benefit from carb cycling (except personal adherence). I was doing it for awhile but dropped it because I was always starving on my low carb days. I did 1g/lb of protein with 2g/bw carbs on high carb days and .8g/bw on low carb days (ended up at 320g on high carb and 130g on low days).

Now I do calorie cycling but I do high and medium carb days.

Unknown

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watts6151

I only carb cycle when under 10%
Otherwise I see no benefit to it at all