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    56 views45 pages

    Carb Cycle Lifestyle PDF

    Uploaded by

    Mnawer Hadid

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    © All Rights Reserved
    Download as PDF or read online from Scribd
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    of 45
    oF Nite) CYCLING al eS Ai a eultg Cle eRe valli: BC MUTT OM Ulm CRT x11] at Carb Cycling To follow along with CHALK Online workouts please use code: "CARBS" for a free month of my CrossFit and Sweat workouts. Here's the link to check out the Chalk Online program: CLICK HERE How to use this code: * Be sure to choose the second program option on that page called "The Program (no gym access)" which normally costs $20/month. ¢ Then choose "monthly programming" on the next screen. At the bottom of that page there is a question in blue that says 'do you have a promo code?’ - click on that and enter "CARBS" for one free month of programming :) Yes!, you have to do some math and make your own macros. | intentionally did it this way so that you may learn the skills forever and be able to build on them as your bodyweight and physical activity changes. Instead of paying for a challenge twice, now you KNOW what to do and that is SO valuable. By the way, | have been researching and playing with these macro numbers for years! These are, in my opinion, the best way to go, so don't start snooping around online and trying some different style during this challenge. If you're looking to get shredded, this is for sure the best option - | assure you! If your struggling with calculating your numbers, here is a YouTube video with step-by-step instructions : Click Here CHAIN Carb Cycling... What Is It? Carb cycling is a dietary modality where you strategically and intentionally of manipulate carbohydrate intake to optimize key metabolic hormones in order to maximize fat burning while simultaneously protecting muscle & strength. By strategically with-holding & re-feeding carbohydrates, you ensure your body has the exact nutrients it needs, at the exact right time, to perform it's absolute best, while never feeling restricted or deprived. How Exactly Does Cycling Your Carbs Work, Anyways? Carbs tend to have a bad rep, taking the blame for ‘making you fat.’ Like anything, there are certain scenarios where this is true, and others where this is false... YES, YOU CAN!! There's a lot of science behind how carb cycling works... But in short, high carb days are used to temporarily spike your insulin, primarily to refill your glycogen stores, facilitate muscle growth and repair, and rev up your metabolism & Total Daily Energy Expenditure (TDEE) (1). On low carb days, you're keeping your insulin levels nice and low to allow your body to tap into its fat stores for energy (2). You still get some carbs on these days, and they should be strategically placed throughout the day to maximize muscle and energy balance (I will show you exactly how to do this properly). There is also plenty of research to show that periods of low carbohydrate intake followed by post-exercise high-carbohydrate re-feeds experience significantly greater performance improvements when compared to a standard low-carbohydrate or ketogenic diet (2, 4, 5). ‘Some carbs’ is better than ‘no carbs,’ but it’s important to be strategic with WHEN you eat those carbs! (more on that later). Carbohydrate cycling and calorie cycling also help optimize both Leptin & Grehlin levels in our bodies. Leptin & Grehlin are hormones that play an important role in weight loss, weight gain, and the ability to maintain body composition after a fat loss phase. Theoretically then, this is what helps facilitate muscle growth, while avoiding fat increases at the same time. Carb cycling has also been shown to induce fat loss and overall weight loss, without lowering Resting Energy Expenditure, and thereby without damaging your metabolism. So, now that I've explained why carb cycling works, you'll understand why it’s been my preferred method of eating for a few years now. How to Make Your Meal Plan Using Carb Cycling Principles: There's a ton of carb cycling plans and strategies, each slightly different, but for the purposes of this challenge, we are going to alternate between these two types of days: 1) High-carb days - On high-carb days you will be eating 2 to 2.5 grams of Carbs / lb of your body weight. These will be your higher-calorie days. 2) Low-carb days - On low-carb days you will be eating 0.5g of carbohydrate per pound of body weight. These will be your lower calories days. If all of this sounds a little confusing or hard to remember right now, don't sweat it! | am going to outline all the numbers again later on in more detail and make it as easy as | can for you. | just want to give you a little background and information first before we get into all those details. Getting all of your macros in is so important that it's personally responsible for about 80-90% of the results you get in dieting or as | like to say your new "lifestyle" because that's what it should be. It should be a new style that you genuinely want to start adding into everyday to your life. While there are many ways to get from point A to point B, | personally believe that the way | am showing you is truly the easiest way out there AND after just a few weeks, you will be a true pro at knowing exactly what to do at all the right times. Including how to change your body even more as your body changes. Just plug your new numbers in and you're on your way. No need to buy a new template or do the challenge again, unless you really want to. People do sometimes just for the weekly check-ins and for the financial responsibility that's attached to paying for something. To each their own | guess! Anyway, what about that other 10-20%? Well ... That's where "Carb Timing" comes into play. I'm not going to lie to you ... This particular part of getting leaner is on the harder side and does change things quite a bit. You will be a little more annoying to yourself and your friends, BUT it's definitely worth doing if you're looking for that little extra something in your physique. mee ee The starting place for figuring out how much food you should be eating on a daily basis is your ‘Total Daily Energy Expenditure” (TDEE). Use the website listed below to get your numbers. This is by far the best calculator | have found as far as how accurate it is. It's never steered me wrong before. https://tdeecalculator.net/ Take the ‘maintenance’ TDEE number they give you and ignore the ‘high’ and ‘low’ carb days suggested for cutting, maintenance and bulking. Just take the TDEE number and then use these calculations below to get going. l How to Utilize a Carb Cycling Strategy Jy to Lose Fat ee MT Ml UR te melt g TDEE score: * On low-carb days, you need to create a 25% caloric deficit of your TDEE. * On high-carb days, you need to create a 10% caloric deficit of your TDEE. For example, if your TDEE score is 2,500 calories, then your caloric intake on your low- carb days would be 1,875 calories (a 25% deficit), and your high-carb days would be 2,250 calories (a 10% deficit). Here's how to take those calories from your TDEE score and create your high and low carb day macros for fat loss: * Your PROTEIN WILL ALWAYS BE 1 GRAM / LB OF BODYWEIGHT, regardless of if it is a low or high carb day. (AKA: if you weight 160lb, you will eat 160g of protein EVERY DAY). * On high-carb days, 50% of your total calories will come from carbohydrates. * On low-carb days, 20% of your total calories will come from carbohydrates. * The rest of your calories each day will come from fat ("use” the calories left after calculating protein and carb intakes). **Remember: There are 4 calories / gram of each carbohydrate & protein and there are 9 calories / gram of fat** Here’s how the caloric breakdown would look: LOW CARB DAYS Lacie Review NEY Total Calories 25% Deficit of TDEE 10% Deficit of TDEE Protein (g) Bodyweight in LB Bodyweight in LB Carbs (g)|_20% of Total Daily Calories _| 50% of Total Daily Calories Fat (g) Remaining Calories Remaining Calories Here's how complete macro breakdown would look using the TDEE 2,500 kcal and 160Ib example above: Bodyweight (Ibs) |_160 TDEE Score 2500 Carbs (calories)| 1125 Carbs (grams)| 281 Protein (calories)| 640 Protein (grams)| 160 Fat (calories)| 485 Fat (grams)| 54 Carbs (calories)|_375 Carbs (grams)|_94 Protein (calories)| 640 Protein (grams)| 160 Fat (calories)|_ 860 Fat (grams)|_96 Here is an instructional step-by-step YouTube video that breaks down the calculations: Click Here So how does that translate into actual meals? A typical HIGH CARB day of eating might look something like thi Breakfast Lunch Dinner - 3 Scrambled Eggs - Boz Chicken Breast cooked - 60z New York Strip - Handful of Berries w/ ‘tbsp coconut oil - 1 Cup of Steamed - 2 Cups of Ri - 2 Large Sweet Potatoes Broccoli = 30g of Protein Powder - 1 Cup of Green Beans - 1 Cup of Rice or a piece of fruit of your choice Post Workout / Snack - 2 Cups of Skim Milk or Fruit Juice + 30g Scoop of Protein Powder If it's NOT post workout (like a day off) and you're eating a snack it might look like look like t - 1 Small Container of 2% Fage Yogurt + 1 Scoop of Protein Powder mixed in. This is literally the greatest thing ever. Now, let's look at a LOW CARB day. A low-carb day for this same person would look like this: 160 grams of protein (Their bodyweight) 94 grams of carbs 96 grams of fat (For a total of about 1,875 calories. This is the 25% deficit) Once you have your numbers worked out, simply create a meal plan for both days and stick to them, alternating according to the 3:1 pattern. Here's another sample day on a LOW CARB day Breakfast Lunch Dinner - 4-5 Scrambled Eggs - 6 02 of Shrimp - 602 of Ground Beef w/a Handful of Spinach - Sautéed Greens - Handful of Greens w/ in Coconut Oil Balsamic, Olive Oil, and Goat Cheese sprinkled in Post Workout / Snack = 3 Servings of Tart Cherry Juice (75g of Carbs) + 30-40g Scoop of Protein Powder * Protein powder is definitely not required, but it can make things easier for most of you busy people out there. If you're good about your food prep game, you may swap this out for any protein you want. Like maybe some shrimp or a few egg whites or something. Egg whites usually make me feel pretty full. * | try to get all my carbs for the day in my Post Workout window. It definitely produces the best results for me and most people | have coached in all my years of coaching (Especially for FAT LOSS). If it's NOT a post workout day (like a day off) | would typically add small servings of fruit to all of my meals throughout the day or something with about 20-259 of carbs per serving. Could be anything between one of my favorite protein bars, the whole milk | add to my coffee, or a few bites of “Smush" oatmeal. | love that stuff:) (More on this in the ‘meal timing‘ section of the guide). How to Utilize a Carb Cycling strategy to Lose Fat (Continued): When carb cycling for fat loss or ‘cutting,’ you will follow a 3:1 pattern low carb to high cab days. Where exactly you place your high-carbs day during the week doesn't matter too too much because it will naturally move around week to week if you stick to the 3:1 pattern. Here’s how we are going to do this: (3 LOW followed by 1 HIGH, and repeat) Tuesday Wednesday Thursday Friday Saturday Sunday Low Carb Low Carb Low Carb High Carb Low Carb Low Carb * You still need to track your calories & macros & plan your meals. Simply attempting to eat high carb or low carb on each given day will not suffice. This takes planning, preparation and dedication. I’ve outlined how to do this later on in the guide, so please read through it carefully. If you are going to carb cycle to maintain your weight (perhaps after a cutting phase), you will need to follow a slightly different strategy. Here's how to take those calories from your TDEE score and create your high and low carb day macros for maintenance: Your % splits will be very similar to they would be for a fat loss phase but you will NOT be in a caloric deficit: © Your PROTEIN WILL STILL BE 1 GRAM / LB OF BODYWEIGHT, regardless of if it is a low or high carb day. * On high-carb days, you will still get 50% of your total calories from carbohydrates. © On low-carb days, you will get 25% of your total calories from carbohydrates. ¢ The remainder of your caloric intake each day will still come from fat Here's how the caloric breakdown would look: LOW CARB DAYS HIGH CARB DAYS Total Calories 100% of TDEE 100% of TDEE Protein (g) Bodyweight in LB Bodyweight in LB Carbs (g) 25% of Total Daily Calories | 50% of Total Daily Calories Fat (g) Remaining Calories Remaining Calories Here’s how that would break down into your daily macros: Bodyweight (lbs) | 160 TDEE Score 2500 Total caloric intake on HIGH-CARB days 2500 Macros on HIGH-CARB days Carbs (calories)}|_ 1250 Carbs (grams)| 312 Protein (calories)| 640 Protein (grams)| 160 Fat (calories)|__610 Fat (grams)|_68 Carbs (calories)|_ 625 Carbs (grams)|_ 156 Protein (calories)|__ 640 Protein (grams)| 160 Fat (calories)|_ 1235 Fat (grams) | 137 When using carb cycling to maintain your weight, rather than a 3:1 low to high carb pattern, you will follow a 3:2 low/high-carb pattern (every five-day cycle will have 3 low-carb days and 2 high-carb days). Monday [Tuesday |Wednesday [Thursday |Friday [Saturday | Sunday High Carb | High Carb |Low Carb _|Low Carb |Low Carb [High Carb | High Carb That being said, your low days and high days don't necessarily have to be ordered exactly in a 3:2 Ratio. For example, some people might do 3 low-carb days and then immediately follow with 2 high-carb days. Someone else might stagger them slightly different depending on what they’re doing in the gym or what their general activity level is like on a day-to-day basis, while others will stagger them differently yet based on how they're feeling or what their workout routine is each week. For example, doing one high-carb day, one low-carb day, one high-carb day, and two low-carb days. Personally, | intentionally schedule most of my high-carb days to fall on days that I'm lifting heavy or have a high volume training day. | try to schedule my low carb days to fall on rest days, or days where my training isn’t as intense or long in duration. If you're bulking, you will need to be in a 10% SURPLUS of your TDEE. (Just add 10% to your total) Here’s how to take those calories from your TDEE score and create your high and low carb day macros for putting on mass: The % macro splits will be the same as they would be for maintenance: * Your PROTEIN WILL STILL BE 1 GRAM / LB OF BODYWEIGHT, regardless of if it is a low or high carb day. * On high-carb days, you will still get 50% of your total calories from carbohydrates. * On low-carb days, you will get 25% of your total calories from carbohydrates. * The rest of your calories each day will still come from fat LOW CARB DAYS HIGH CARB DAYS Total Calories 110% of TDEE 110% of TDEE Protein (g) Bodyweight in LB Bodyweight in LB Carbs (g) 25% of Total Daily Calories_|50% of Total Daily Calories Fat (g) Remaining Calories Remaining Calories Bodyweight (Ibs) 160 TDEE Score 2500 Total caloric intake on HIGH-CARB days 2750 Macros on HIGH-CARB days Carbs (calories)|_1375 Carbs (grams)| 345 Protein (calories)|_640 Protein (grams)| 160 Carbs (calories)| 687.5 Fat (calories)| 685 Fat (grams)| 76 core er lg are

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