I know a lot of people who hate bodybuilders but no one can deny that when we talk about nutrition they really know what they´re talking about. They know different tools and strategies you can use to get in amazing shape, one of those tools is carbohydrate cycling. When I tried this tool I was amazed at how well it works, it´s great for fat loss without depleting carbs for long time and it´s great for muscle gains while staying lean.
All the tools or strategies I use and I share with you here are meant to make your life easier and give you amazing results and more importantly that you develop new good habits that lead you to a more healthy and happy life. Carbohydrate cycling is a tool you can use for either fat loss or muscle gains.
You can manipulate carbohydrates as much as you need, we´ve been told that we need carbohydrates because glucose is the preferred form of energy for our bodies, so if you reduce the amount of energy you give to your body you force it to use stored fat as energy.
This strategy can be use if you are following a balanced diet with moderate carbohydrates, protein and healthy fats. Of course in diets low in carbohydrates or ketogenic it won´t apply. The goal with this strategy is to lower carbohydrates at certain periods of time to lower insulin so that your body use stored fat for energy and increase carbohydrates on the right times to restore glycogen.
Carbohydrates cycling means that you increase or decrease the amount of carbohydrates you consume depending on your goal. You need to be on a caloric surplus to gain muscle and on a caloric deficit to burn fat, with carbohydrate cycling you can gain muscle without gaining to much fat and you can lose fat without losing muscle.
What you do in this strategy is to set macronutrient ratios (I will explain in other post how to set macros) and keep proteins and fats the same and you manipulate carbohydrates accordingly. To do this you´ll have three carbohydrate days being: high carbohydrate, moderate carbohydrate and low carbohydrate.
Your workout program needs to be aligned with your nutrition program, your high carbohydrate days needs to be placed on your resistance training days and your low carbohydrate days on rest days. And you also need to consider your calories.
It doesn´t matter if your goal is fat loss or muscle gains (I´ll be writing a post for each goal) the principles of this strategy are the same, you can also use this strategy for body recomposition which is losing body fat and gaining muscle and have great results.
Body recomp is one of the hardest things to do and most people will say it´s impossible and it´s actually not impossible but it takes time. For guys who are starting their fitness journey and are new to training specially weight training and following a healthier lifestyle it´ll easier to see their body changing. Gaining muscle mass and losing fat at the same time is easier when you are new to lifting weights.
If you are not new you can still do it effectively but you need to be patient, it will take more time to see results but you won´t regret it. Carbohydrate cycling is a great tool for this by manipulating carbohydrates and calories to have some low calorie/low carbohydrate days and some high calorie/high carbohydrate days.
The whole goal of this strategy and all the others I share is to make any fitness goals simple and more enjoyable so that you get amazing results and sustain them in an effortless way and this strategy is not the exception, following a low calorie diet is almost impossible for most of us, we get to a point where the calories are really low and we feel hungry all the time and we end up overeating and giving up.
Having low carbohydrate days with high carbohydrate days is the best option to make it easier for you to stick to a program without feeling hungry all the time and you are also giving your body more calories and carbohydrates when it needs them so that you train hard in the gym and it can recover afterwards.
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