Monday - Low Carb + weights

Tuesday - Low Carb + cardio

Wednesday - High Carb + weights
Thursday - Low Carb + rest
Friday - Low Carb + weights
Saturday - High Carb + cardio
Sunday - Low Carb + rest

The Low Carb Phase [1.2P

The Low Carb Phase [1.2P 0.5F 0.6C]

The low carb phase of the diet can be set up easily with the following method.

(a) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 130lb * 1.2 = 156g protein = 624 calories

(b) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 130lb * 0.5 = 65g fat = 585 calories

(c) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 130lb * 0.6 = 78g carbs = 312 calories

The High Carb Phase [1.4P 0.3F 1.4C]

The high carb phase of the diet can be set up easily with the following method.

(a) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 130lb * 1.4 = 182g protein = 728 calories

(b) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 130lb * 0.3 = 40g fat = 364 calories

(c) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 130lb * 1.4 = 182g carbs = 728 calories

Once you have all diet and training set up, you simply have to eat low carb on Sunday through
Tuesday and Thursday through Friday. On Wednesday and Saturday you get to enjoy a bit more
food and some of your favorite treats.

Carb Cycling for Everyone

Carb cycling is a fantastic way to have variety in your diet while maximising your fat loss efforts. It is
no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone. If you
have ever complained

What would our 132-pound woman do?

When trying to lose fat:

Higher carb day = 200 grams protein, 205 grams carbs, 35 grams fat

Moderate days = 200 grams protein, 165 grams carbs, 35g fat

Lower carb days = 200 grams protein, 120 grams carbs, 35 grams fat