CARB CYCLE

with Lovely Lesh

What is Carb Cycling?
It is a dietary approach in which you alternate
carb intake. It is commonly used to lose fat,
maintain physical performance while dieting. A
great method to use when wanting to drop some
unwanted fat but keep curves.
Hello Loves!!

During this carb cycle the goal is to eat 5-6 small

portioned meals daily.
Protein shakes can be incorporated with meals
as an alternative to not being able to consume
all 5 meals. A shake is required post workout and
an option to add a shake with your first meal.
I highly recommend Iso100 Whey Protein by
Dymatize.
 MEAL EXAMPLES
These are example options of meals to have on the
required days. You can follow this order or substitute
at your liking but stick within the guidelines.

 Please keep in mind portion control ( page 23 ),

seasoning and oils.

 Cook foods in olive oil or coconut oil (sprays) and

avoid butter.

 Try not to eat carbs late in the day/ night.

 Focus on getting your carbs in before your

workouts.

 Aim to have veggies plus protein for dinner and

no complexed carbs.

 Protein with every meal and is essential for

replacing body fat and repairing muscles. Each
meal should have 25-30 grams.
CARB CYCLED DAYS
Listed are options of meals to have on required days. Please make substitutions
based on individual liking.
LOW CARB DAY
1. 1 cup (liquid) egg whites’ omelet w/veggie (peppers)+
cup of oats (add berries) and 2 slices of turkey bacon or
sausage.
2. Snack 1 cup of fat free yogurt + berries & handful of nuts,
or veggies + hummus
or 2 salt free rice cakes (choose toppings)
3. Cajun Grilled fish (tilapia, salmon etc.) + Broccoli +
rice/quinoa
4. Low carb protein shake (post workout)
5. Oven Baked chicken + spinach
or grilled chicken + mixed greens salad (light dressing of
choice)

*Regular eggs can be combined with egg whites ex. ¾ cup of

egg whites mixed with 2 eggs.
No Carb Day
Examples:
1. 1 cup (liquid) cooked egg whites' scramble
w/spinach + cup of fresh fruit (or ½ banana)
2. Low carb protein shake (post workout)
3. Grilled Salmon/fish + asparagus
4. Snack 1 cup of 0% fat free Greek yogurt (can be
flavored) + handful of sliced almonds/granola
5. Ground turkey + veggie of choice
or ground turkey taco lettuce wraps (choose one)
6. Spicy/ Regular Grilled Chicken + salad (add
veggies)
*Add another protein shake if unable to have another
meal.

(+) means to add items or means to choose an option

HIGH CARB DAY
(Choose 1 Option)
1. Eggs or shake + 1 cup(cooked) of
oats +1 cup of fruit or ½ Banana
or 2 slices of bread with ½ avocado
and scrambled eggs
or 2 slices of turkey bacon,
scrambled eggs +protein
pancakes/waffles(kodak brand
suggested)
2. Grilled salmon + 1 cooked sweet
potato + broccoli
3. Protein Shake
4, Grilled chicken + brown rice +
asparagus
or spicy grilled chicken pasta &
spinach
or Turkey burger on bread + veggies
5. Lean steak + veggies (or protein
of choice) no carb with the last meal.
 CARB CYCLE
CALANDER

“30 days begin on the day that you start the cycle. These are not
days of the week. I recommend starting on a Monday. Please do
not adjust cycle.”
 CARB CYCLING SCHEDULE
Please read Do Not Skim

 Calendar must be followed according to days suggested (do not make

alterations)
 Adjust workout schedule to match the carb schedule. Email me if there are
too many conflictions.
 Mark off the completed day to help stay on track. If you have cheated
multiple times and did not follow the calendar accordingly you must start
over. You will not see results if you are cheating and not following the meal
plan along with exercise weekly.
 If you must drink alcohol no more than 1-2 times a week. Try wine, avoid
sugary drinks, stick to clear or non mixed drinks. Remember this will also limit
your results because alcohol slows down fat loss.
 Suggestion not required* I like to have a shot of apple cider vinegar (with
mother) diluted with 1 shot of water or half of a lemon on an empty stomach
prior to first meal. There are pills as an option to. I also consume 1-2 cups of
tea daily to help spike up my metabolism. Tea recommended for fat loss,
green tea or Iaso tea (linked in my bio)
 MEAL TIPS

 On High carb days you will consume 2-4

servings of complex carbs with meals.
(100-200g )
 Low carb days you will consume 1-2 serving of
carbs for the day. Before workouts!
(50-100g)
 No carb days will be 0-1 serving carbs. Fruits are
considered healthy carbs and should be eaten
earlier in the day, avoid eating fruits late at
night. (0 refers to complex carbs listed.)
(0-50g would be early in the day)

The purpose of this carb cycle is to shock your

body and burn body fat...
MEAL PREPPING
 Prep your meals ahead of time will allow you to have your
meals handy and ready to eat. This also assures you that
you will be able to meet your daily meal intake.
 5-6 meals seem to be a lot of food, but it really is the fuel
your body needs to burn calories and lose body fat.
 Set a timer for every 2-3 hours to remind yourself to have
your next meal or shake regardless if you are hungry or not.
Eventually your appetite will grow. Eating too little makes
your body hold on to fat.
 DO NOT SKIP MEALS.
MEAL PREPPING…
 Plan your week of meals ahead of time so you know
for sure what you will eat. What you’re planning on
eating on what day can be made the night before if
you don't wish to prep for the entire week.
 If you must buy food on a particular day aim for
healthy foods that have grilled meats and veggies.
 Spice your meals up so that you don’t get bored! With
different seasoning and recipes that match the
suggested meals.
 Always have a prepared shake with you in case of an
emergency and you can’t get a meal in.
 I get lots of recipes off Pinterest. (type in healthy
recipes based on the protein you are having)
 For an easier meal prep, purchasing an air fryer and a
panini press will be the best solution.
 Check meals in my highlights on IG!
GROCERY LIST
VEGAN PROTEIN
SOURCES
 Seitan
 Egg replacer
 Pumpkin seeds
 Peanut butter
 Hemp seeds
 Almonds
 Flax seeds
 Tempeh
 Tofu
 Oats
 Lentils
 Soybeans
 Cashews
 Plant based meats
 COMPLEX CARBS
“Good Carbs”
 Sweet Potatoes
 Whole Grain Pasta/
gluten free
 Brown Rice
 Oats (steel)
 Cream of wheat
 Quinoa
 Ezekiel Bread or whole
grain
VEGGIES
 Asparagus
 Broccoli
 Spinach
 Tomatoes
 Carrots
 Mixed Greens
 Brussel Sprouts
 Cali flower
 Green Beans
 Bell Peppers
 Zucchini
 Kale
PROTEINS PROTEIN SHAKES
 Turkey breast/ ground  Almond milk
turkey  Coconut milk
 Chicken Breast / wings  Soy Milk
 Tuna, Salmon, fish of  Blended shakes w/ fruit mixed and whey
choice protein (or protein of choice)
 Beans  Water
 Eggs
 Milk (low fat) Almond
Milk
 Nuts
 Tofu
 Lean beef/ steak
 Turkey bacon/sausage
FATS
 Avocados
 Coconut oil
 Nuts
 Olive oil (spray extra virgin)

Condiments & Spices

 Apple cider vinegar or regular
 Balsamic or raspberry vinaigrette
 Amino acids or low sodium soy sauce
 Sala
 Hot sauce/ buffalo sauce
 Mrs. Dash seasonings (lemon pepper and cajun is my favorite)
 Salt + pepper (pink Himalayan)
or seasonings of choice just don’t over do it. Food needs flavor but
keep the sodium content low!
FOODS TO
AVOID
● Sugary drinks + snacks
● Chips/ crackers
● Alcohol / wine (1-2 times a week if needed
preferably wine or shots. Avoid sugary drinks)
● Syrup
● White rice & potatoes (red potatoes are
ok)
● Flakes cereals
● Jams
● Soft drinks
● Cakes & donuts
● Candy
 Water

Important Tips:
 Drink up to a GALLON of water daily.

 Get a water bottle 32+ ounce bottle and

drink a minimum of 3. One in the
morning, one in the afternoon and finish
one by dinner.

 Think of it as a 32 ounces every 3 hours.

 Water carries nutrients to your cells and

flushes out toxins!
 Healthy Snack
Ideas
• Fat free Greek yogurt + fruit +
granola or almonds
• Rice cakes w/fruit (can add peanut
butter) must use natural only 2tbs
• Hummus w/ veggies
• Ezekiel bread w/peanut butter and
fruit
• Fruit bowls
• Acai bowls
• Protein bars
• Oatmeal muffins
• Sweet potato chips (homemade)
 Portion Control
Guidelines
Please adjust meals listed
according to the portion control
picture. Counting macros on this
guide is a personal choice. Macros
are calculated based on individual
goals. Linked below is a calculator.

https://www.bodybuilding.com/fun/macr
onutcal.htm
EXERCISE

 Exercise is required with this cycle for the ultimate fat loss. The meal plan alone will
give some results but is maximized with exercise. No less than 4-5 days of weight
training combined with a minimum of 3 HIIT cardio days to maximize fat loss.
 If you are looking to gain more in your lower! Aim for heavier weights with lower rep
range 8-10. Lower body days 3 times a week done on higher carb/ low carb days.
 Adjust your workout schedule according to your listed carb cycle days. ( This will vary
based on when your start day is.)
 If your lower body day falls on a low carb day, have your carb prior to your workout.
Snacks/ meals 30-60 min before workouts and protein shake 20-60 min after.
 Low to no carb days can be alternated with upper body, cardio, abs and rest days.
Feel free to add total body days as well.
 For those seeking to lose a higher percentage of fat. Add 10-15 min of LISS (low-
intense steady state cardio) ex. jumping jacks 1 min on 1 min off) to other training
days totally 5 cardio sessions weekly.
Achieving Results

 If you are following the 30-day schedule along with

these important tips you will achieve results!

 Cheat days are not recommended for the best results.

But…
 I do not believe in restriction and therefore if you have
cheat meal please do not exceed once a week.

 Stay dedicated to this challenge. The challenge is for

yourself and no one else. You can have 30 days of
results or 30 days of excuses.

 This Cycle can be repeated after completion of 30

 Days for more results.
 Progress Pictures
Tracking Progress!

It's important to take progress pictures. Relying on the scale

can be tricky and unreliable. Therefore I don't recommend
going by the scale but taking measurements and pictures will
show real results. If you use the scale weigh yourself in the
morning on an empty stomach without clothes, Progress pics
will show fat loss, growth and development.

How to take progress pictures.

Take full length pictures from the front, side and back with a
clear background if possible. Try to take your pictures with the
same poses, and lighting within a distance to fully see results
at the beginning of cycle and the end.

Please Tag me! Email me pictures! I can't wait to see

your results.
 Disclaimer And Notices
This is a method that has worked for me that I am sharing with you. You should consult with a healthcare professional
before starting any diet, exercise or nutritional supplement program. If you have any health issues or concerns, please
discuss it with your doctor prior. The information presented is general nature might not apply to everyone.
This information contained is not intended to provide specific physical or mental heath advice. I lovelylesh am not a
medical professionals and nothing in this guide should be misconstrued to mean otherwise.