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Advanced Fat Loss - Part II: Carb Cycling

January 10, 2019 by Sayan

Post-2

Just as with a normal fat-loss routine, your body can achieve homeostasis even when you're calorie-cycling.

The good news is that you can make little tweaks to your calorie-cycle routine to prevent the dreaded weight-loss plateaus you're working so hard to avoid.

One of the best adjustments is called carb cycling.

With carb cycling, you'll essentially set the amount of fat and protein you're going to eat every day, and keep that steady for a few weeks. The difference is, on low-carb days, you'll eat a max of 50-75 grams of carbs per day. On high-carb days, you'll spike that intake significantly (and have all of the extra calories from a mix of simple and complex carbohydrates). This will kickstart your pancreas and hypothalamus into producing a bunch of insulin and leptin for your carbohydrate-starved body.

Carb cycling is a great introduction to calorie cycling - it can give you immediate benefits if you're not yet ready for the major planning around dramatically dropping calories for days at a time. Basically, you'll still end up doing calorie cycling too, but it won't "seem" as difficult or time-consuming to set up. Just eat less carbs on your "low" or non-workout days. Simple. 

Just like with calorie cycling, I recommend 3 days low carb followed by 1-day high carb (or a "carb up", which is similar to the leptin reset phase that we've discussed.) You can also try alternating low/high carb based on your workouts.

Figures for a carb-cycling routine

Day

Percentage

Notes

Low Carb Days

50-75 grams of carbs daily (men and/or heavier people can eat closer to 75 grams)

Do lighter workouts or cardio on low carb days (or, no workouts depending on your plan)

High Carb Day

30% of your TDEE as carbs

Save your biggest, hardest strength workouts for these days.


2-week outline for a 3-day low carb, 1-day high carb program

A

Monday

Tuesday

Wed.

Thursday

Friday

Sat.

Sunday

Week 1

Low Carb

Low Carb

Low Carb

High Carb

Low Carb

Low Carb

Low Carb

A

Monday

Tuesday

Wed.

Thursday

Friday

Sat.

Sunday

Week 2

High Carb

Low Carb

Low Carb

Low Carb

High Carb

Low Carb

Low Carb


Reminder: Make sure to schedule your heaviest workouts (usually involving major use of the chest, back or legs) for high-carb days.

WARNING: Both of the cycling strategies above are for advanced or highly-dedicated trainees only. They will produce amazing results if done correctly. But do them wrong, or slip up occasionally, and you will not be happy with your results. (I personally half-assed calorie/carb cycling the first time around, and spent 2 months with ZERO progress.) 

Interested in losing weight? Then click below to see the exact steps I took to lose weight and keep it off for good...

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Moving forward, there are several other articles/topics I'll share so you can lose weight even faster, and feel great doing it.


Below is a list of these topics and you can use this Table of Contents to jump to the part that interests you the most.


Learn more by visiting our website here: invigoratenow.com


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