Is it a good idea to cycle carbohydrates?

Hi Kyle

Carb cycling can be done in several ways, so just talking about "carb cycling" is a very general description of what you are asking about. Also, this is a very multi-faceted concept and so is hard to explain in a few paragraphs but here goes...

Most bodybuilders would take carb cycling as meaning altering your carb intake 2 to 4 times per week in an effort to burn more fat and still maintain muscle. Most commonly, the higher-carb days are used to restore glycogen (sugar energy stored in muscles), to help with recovery and to maintain muscle mass and the low-carb days are used to try to create an environment in which you burn more body fat than simply decreasing calories.

Before I say any more, you should know that most bodybuilders actually use a more traditional high-protein, moderate- or low-carb diet and that carb cycling effectively is complicated and takes even more dedication. A lot more bodybuilders "say" that they carb cycle that actually do so.

Anyhow, carb cycling usually has low (sometimes medium) and high-carb days. If you are going to use this technique, try to have your high-carb day start right after training - especially on your heavier days.

After about 24-48 hours on higher carbs, you then bring the carbs down sharply and as muscle glycogen levels get lower the body is forced to draw on more fat for energy. Part of the theory is that by cycling, you never keep carb intake low enough for long enough to cause a significant slow down in your metabolism. You also never keep the carbs low enough long enough to lose substantial muscle.

In other words, after a time on high carbs, the metabolism is high and when you cut them, you have a time frame in which your body is forced to use more fat but the metabolism stays high. So theoretically, you burn more fat.

The bottom line is that if you are going to try it, write out a detailed plan before hand and stick to it because if you don't, failure is basically guaranteed!

I find sticking to a high-protein moderat/low-carb diet and having one cheat day a week or optimally 2 cheat "meals" per week is much simpler. This much simpler approach also keeps the metabolism elevated, keeps you feeling fuller , the high-protein helps to maintain muscle and it improves fat loss versus other types of diets.

Hi Mark

Ok great, that seems to be in line with my current programme. I've seen awesum results, just wanted to hear what the general vibe was about carb cycling in general.

Thanks so much!

Hi Mark

Quick question:
1. Do you hav an ideal calorie to lbs body weight ratio?;
2. Do you hav an ideal macro nutrient split ie % carb/protein/fat etc?;

Tx so much for the feedback!
Kyle

Hi Kyle,

This depends upon your activity level, how intensely you train, if you do HIIT, your age and whether you naturally burn fat easily or not.

If you lift intensely 3 to 4 times per week and do HIIT a couple times per week along with a cardio session or two, then you probably need about 14 calories per pound of body weight but without knowing your activity level, etc, I can't vouch for the accuracy of that figure.

For Macros, start by eating 1 gram of protein per pound of bodyweight. So that probably works out to about 30% protein. Then about 25% of your calories should be fat (some people do well on higher or lower fat). Remember, fat is 9 calories per gram and carbs and protein are 4 calories per gram! Then the remaining (approximately) 45% should be carbs.

THAT is your "maintenance" intake. All adjustments can now be made from your maintenance intake.

If you want to get lean, cut about 125 grams of carbs - that's 500 calories worth of carbs (cut the sugary and starchy carbs first). So this adjustment will change all of the percentages and make the protein and fat percentages higher. Some people up the protein even higher than 1 gram per pound, as protein spares muscle when dieting, keeps the metabolism elevated and keeps you feeling fuller than fat or carbs.

If you want to gain, add about 125g of carbs.

In both cases, you'll have to re-adjust up or down depending upon your weekly results.

Hi Mark!

Tx for that!

Stats are: weights 6x a week, followed by 15 mins low intensity cardio, plus HIIT 3/4x a week, 20-30 mins a pop. Age is 26. Height 175cm, weight 73kg.

My aim is single digit body fat percentage.

Currently on 3 days low carb, one day high carb. Low carb is abt 12 cal/lbs, 50% protein, 30% carbs, 20% fat. Protein and carb percentages switch on high carb days, and calorie intake is generally higher on high carb (+- 2200 calories).

Question: is fasting generally for short term affect? Ie pre contest/photo shoot? Its not really sustainable though is it?

1kg = 2.2lbs so 73kg would be abt 150 lbs...

Hi Kyle,

Your weight is more like 160lbs.

I wouldn't ever recommend fasting. I might recommend very low carb/fat (in other words, 80 or 90% protein and low calories) for a few days a week here and there if something has gone wrong with an athlete's diet and they have veered off track but fasting slows the metabolic rate quite quickly for most people.

For photo shoots and contests, you generally do a 3-day depletion, followed by a 3-day carb up (carb loading) with water, salt and other manipulations and that makes you look lean and muscular on the target date.