carb cycling
What is Carb Cycling?
Carb cycling is when you preplan increases and decreases in your
carbohydrate intake. There will be a small deviation in you total caloric
intake as well. More on that later ;)
I love this concept for this years challenge because it is a new method
that we can all learn from and build on. In the past we have done
specific macros, a variation of the Zone Diet, intermittent fasting, Paleo,
and a few others. It’s time to learn something new for our brains and
our bodies! Everyone is different and we all need different stimuli at
times to push through plateaus. This may just be the breakthrough you
needed all along.
So, there’s a ton of different carb cycling protocols, but we are going to
alternate between these two types of days:
•
High-carb days
High-carb days typically call for 2 to 2.5 grams of carbohydrate per
pound of body weight. They are usually your highest calorie days.
•
Low-carb days
Low-carb days typically call for about 0.5 grams of carbohydrate per
pound of body weight. They are usually your second-highest calorie
days.
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*If you can’t remember all this don’t worry, I am going to outline all the
numbers again later and make it as easy as I can for you. I just want to
give you a little background and information first.
How Does Carb Cycling Work?
We’re often told that carbs are a bad. Like anything, they’re are certain
scenarios where this is true and others where this is false.
It goes like this:
•
Carbs are great for increasing muscle growth and creating a more
anabolic environment in our bodies. Woot woot!
•
On the other hand, they’re conducive to fat storage by
spiking insulin levels, which “feeds” our body fat with glucose for
it to store.
Gheez, this kind of sounds like an ex girlfriend doesn’t it? Can’t live with
them, can’t live without them…
Well… We do need carbs if we want to build muscle and strength as
quickly as possible, that’s a fact…But do we have to pay the price of an
ever-expanding waistline as well?
Or is there a way to get the best of both worlds!?
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Enter carb cycling, which we’re told can deliver most or all of
carbs’ muscle-building benefits with little or none of its fat gain
drawbacks. Winning!
It accomplishes this by using higher calorie high-carb days to do several
things:
•
Replenish glycogen stores
•
Temporarily spike insulin levels to help preserve muscle tissue.
*And by using lower calorie low-carb days to maximize fat burning.
Theoretically, then, this should allow us to build muscle while gaining
little to no fat.
So… NOW you understand why carb cycling is so popular these days.
It’s also been my preferred method of eating for a few years now.
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How to Make a Carb Cycling Meal Plan.
The Most Important Part of This Whole
Thing! FOCUS!
Again, there are many different protocols, but we will be rotating
between just two levels of carb intake:
•
A high-carb day
•
A low-carb day
With that in place, let’s look at how to set everything up for both losing
fat and building muscle.
How to Use Carb Cycling to Lose Fat
When you’re carb cycling to lose fat, you will have three low-carb days
followed by one high-carb day.
Where you place your high-carb day doesn’t matter much because it
moves around week to week.
Here’s how we are going to do this: (3 on by 1 off)
Monday: Low-carb day
Tuesday: Low-carb day
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Wednesday: Low-carb day
Thursday: High-carb day
Friday: Low-carb day
Saturday: Low-carb day
Sunday: Low-carb day
Monday: High-carb day
And so forth.
*Remember that when you’re carb cycling, you still have to plan and
track your calories and macros if you want to guarantee results. (How to
do that below)
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Step 1 Get your TDEE!
The starting point for determining where your food intake should be is
your total daily energy expenditure (TDEE). You can use the website
below to get your numbers. This is by far the best calculator I have
found as far as how accurate it is. It’s never steered me wrong before.
https://tdeecalculator.net/
After that, here’s how it breaks down:
•
On your low-carb days, you need to be in a 25%
deficit of your total caloric intake.
•
On your high-carb days, you should be in a 10%
deficit of your total caloric intake.
For example, if your TDEE is currently about 3,000 calories, your lowcarb day’s would be around 2,250 calories, and your high-carb days
would be around 2,700 calories.
Let’s now look at how those calories translate into macros.
•
Your PROTEIN intake should ALWAYS remain at 1
gram per pound of body weight.
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•
On your high-carb days, get 50% of your calories
from carbs.
•
On your low-carb days, get 20% of your calories
from carbs.
•
Get the rest of your calories from fat (“use” the
calories left after calculating protein and carb
intakes).
Here’s how a high-carb day would work using the 3,000 calorie
example above:
190 grams of protein (Their bodyweight)
335 grams of carbs
65 grams of fat
(For a total of about 2,700 calories. Don’t forget it’s 2700 because
you’re in a 10% deficit.)
A typical day might look like this…
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Breakfast
Lunch
Dinner
- 3 Scrambled Eggs
- 8oz Chicken Breast
- 6oz New York Strip
- Handful of Berries
- Cooked with 1 tbsp
- 2 Cups of Mashed
- 2 Cups of Rice
- 30g of Protein Powder
of Coconut oil
- 2 Large Sweet Potatoes
- 1 Cup of Green Beans
Potatoes
- 1 Cup of Steamed
Broccoli
- 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 this…
- 1 Small Container of 2% Fage Yogurt with 1 Scoop of Protein Powder mixed in.
This is literally the greatest thing ever.
*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 eqq
whites or something. Egg whites usually make me feel pretty full.
Now, let’s look at a LOW CARB day…
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A low-carb day for this same person would look like this:
190 grams of protein (Their bodyweight)
110 grams of carbs
115 grams of fat
(For a total of about 2,300 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 for me on a LOW CARB day
Breakfast
- 4-5 Scrambled Eggs
- Handful of Spinach
Lunch
- 6 oz of Shrimp
- Sautéed Greens
in Coconut Oil
Dinner
- 6 oz of Ground Beef
- Handful of Greens w/
Balsamic, Olive Oil,
and Goat Cheese
sprinkled in
Post Workout / Snack
- 4 Servings of Tart Cherry Juice (100g of Carbs) + 30-40g Scoop of Protein Powder
*I try to get all my carbs for the day in this Post Workout window. It definitely
produces the best results for me and most people I have coached in all my years of
coaching (Especially for FAT LOSS). If it’s NOT a post workout day (like a day off) I
would typically add small servings of fruit to all of my meals throughout the day or
something with about 20-25g of carbs per serving. Could be anything between one
of my favorite protein bars, the whole milk I add to my coffee, or a few bites of
“Smush” oatmeal. I love that stuff :)
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It’s that simple.
(Read it a FEW times if you’re spacing out. It will click in no time, I
promise!)
How to Use Carb Cycling to Build
Muscle or Maintain Your Body
Composition
If you want to use carb cycling to bulk or maintain your, you want to
make a few changes to both your calories and macros.
First, I recommend a 3:2 low/high-carb ratio (every five-day cycle
consists of three low-carb days and two high-carb days).
The low-carb days help reduce water retention, making you look leaner,
and the additional high-carb day helps with your training and muscle
gain.
Your low- and high-carb days don’t have to be lined up in a row. Some
people like to follow three low-carb days with two high-carb days, and
others like to stagger them based on how they’re feeling in the gym,
doing let’s say one high-carb day, one low-carb day, one high-carb day,
and two low-carb days.
I would try to schedule most of my high-carb days to fall on days that
I’m lifting weights and most of my low-carb days on days I’m not
(although some of your training days will inevitably be on low-carb days).
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In terms of working out your calories, here’s how to do it:
•
If you’re bulking, set your daily intake to 110% of your TDEE.
(Just add 10% to your total)
•
If you’re maintaining, set your daily intake to 100% of your TDEE.
And for the macros:
•
Your protein intake should still always remain at 1 gram per
pound of body weight.
•
On your high-carb days, get 50% of your calories from carbs.
•
On your low-carb days, get 25% of your calories from carbs.
•
Get the rest of your calories from fat.
So, using the same example again, here’s a high-carb day for
maintenance:
190 grams of protein (Bodyweight)
375 grams of carbs (50% of total calories)
80 grams of fat (because that’s all that remains)
(A total of about 3,000 calories.)
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And a low-carb day:
190 grams of protein
190 grams of carbs
165 grams of fat
Again, once you have your numbers, all you have to do is create meals
that you love (that fit your numbers) and stick to it! A great way to keep
yourself accountable for each and every meal is to download a macro
app like “MyFitnessPal” and it will tell you exactly how much of
everything you are eating! Just plug in what you’re eating and the
portion size and it will tell you how much of that macro you have left for
the day and how much you ate. MyFitnessPal is a great tool. Highly
recommend!
Bottom Line…
For fat loss, you must maintain a caloric deficit.
For muscle gain, you have to be in a surplus.
Protein is the most important nutrient to maintain and gain muscle, but
it doesn’t need to be sky-high for either goal. Simply stick to 1 gram per
pound of bodyweight and you’re taken care of.
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On low carb days, you're shooting to EARN your carbs, so keep them
out of your meals until post workout. High carb days should not be
scary, in fact they are kind of a “built in I fucked up” days… But with a
limit. A real “I fucked up” day is a lot more carbs and sugar than you
realize. Regardless, even on a high carb day, you’re still in a 10% deficit,
so you’re still on track, don’t forget that!
Email me if you have any questions! info@crossfitchalk.com
Some things I’d like to add and a
few FAQ’s…
Top Food Choices That I am Recommending:
Meat:
- chicken breast
- ground turkey
- bison
- ground beef (100% grass-fed if possible)
- canadian bacon
- duck
- lamb
- pork
- whole eggs (pasture raised if possible)
- egg whites
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Fish:
- calamari
- crabmeat
- salmon
- sardines
- scallops
- swordfish
- shrimp
- tuna steak
- canned tuna (get the low mercury ones)
Cheese and Dairy: (preferably raw cheeses if possible)
- cottage cheese
- feta cheese
- goat cheese
- whole milk in coffee or skim for post workout
Top choices for carbs:
*Your goal here is to always stick to LOW GI carbs for ALL parts of the
day except Post Workout. Then you may have something that is HIGH
GI.
*This website does a great job of showing you some examples and
giving you just enough knowledge to be dangerous.
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https://universityhealthnews.com/daily/nutrition/glycemic-indexchart/
Here's a better resource if you want nerd out and get into glycemic load
as well, which is definitely worth looking into if you don’t fully
understand glucose levels.
https://ultimatepaleoguide.com/glycemic-index-food-list/
- alfalfa sprouts
- broccoli
- cauliflower
- cucumber
- mushrooms
- onion
- spinach
- apple
- apple sauce (if it’s post workout)
- apricots
- blackberries
- cantaloupe
- cherries
- blueberries
- kiwi
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- lemon
- lime
- peach
- pear
- pineapple (if it’s post workout)
- plum
- raspberries
- strawberries
- oatmeal
- artichoke
- asparagus
- sweet potato (if it’s post workout)
*ANY CARBS that you don’t see on this list is probably because it has a
high glycemic index or it is an unfavorable carb source. That doesn’t
mean that you shouldn't EVER eat them, but rather they should be
consumed post workout out only as they spike insulin and create more
fat storage.
Top Choices for fat:
- almonds
- coconut oil
- avocado
- macadamia nuts
- peanut butter
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- cashews
- olive oil
- sunflower seeds
- butter (grassfed or raw if possible)
- egg yolks actually contain 1/2 the protein listed in the macros
- tallow (bison, beef, duck)
Condiments that I LOVE and APPROVE of!
Mayos:
https://www.primalkitchen.com/collections/mayo
Ketchups + Mustards + Sauces:
https://www.primalkitchen.com/collections/ketchup-mustard
and
https://www.stevespaleogoods.com/Paleo-Dressings-Sauces-s/1980.htm
Salad Dressings:
https://www.primalkitchen.com/collections/dressing-and-marinade
Protein Powders:
- Anything that does not have a high sugar or carb content. Since most
likely you will want to get the majority of your carbs from your food
during the challenge.
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- I like these brands: Ascent, Vital Proteins, Primal Kitchen, Bullet Proof
- I also like the Powercrunch brand in my greek yogurt, but it is
definitely not as clean of a protein as the ones I listed above.
PreWorkouts:
(CrossFit inspired, not for your average Golds Gym member)
- A ton of BCAAs (flavorless so you’re not just eating sugar!)
- A good source of fat (like MCTs or fish oil)
- Caffeine (Unsweetened folks ;)
- Beta-alanine (also very cheap), if endurance is something you’re
interested in. I personally love the tingles you get from this as well :)
- Add a few grams of creatine if strength is a major goal
- A low dose of arginine (You want to keep this low because it
causes you to have massive muscle pumps, which could, as an athlete,
hinder performance. Bodybuilders are great candidates for this stuff
because their only goal is to get bigger, and bigger pumps create room
for more muscle growth. Arginine is NOT your friend in a CrossFit
workout, trust me)
* When I do want to get a badass pre-workout that has everything
mixed in, I generally look for caffeine free products because I love
coffee and I don’t like to overdue caffeine. As long as your stuff
doesn’t have a ton of sugar in it, you should be good! As much as I
hate Sucralose and other artificial sugars, the studies have shown that
they do not raise insulin so if that is in the product “technically” you’re
good, I just can’t recommend it for long term health.
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“Hey Ryan! What do you think about supplement ‘x’?”
Answer: Check out examine.com. It’s an excellent and unbiased
resource on supplements.
What dosage should I take of…?
Answer: Check out examine.com ;)
Alcohol Considerations
Alcohol has calories with 1g containing 7 cals and that is usually
combined with carbs (either from fruit as with wine, hops/wheat/barley
as with beer, or sugar from carbonated drink mixers).
When drinking in moderation it’s possible to adjust for the alcohol
without messing things up. Look up the drink you’re consuming and see
how many calories are in there. Then subtract the appropriate amount
of calories from the macros you see fit to maintain the calorie balance
for the day.
For Example: You drink three beers
Carbs and Protein contain 4 cal/g, Fat contains 9 cal/g.
If the calorie total for those three beers comes to 600 kcal, consider
taking out 75g of carbs (300 cal) and 33g of fat (297 cal).
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•
Alcohol gives us energy, but with none of the benefits associated
with the other macros. Thus, frequent binge drinking isn’t going to
be sustainable.
•
You’re likely not going to want to adjust the protein macro, given
it’s muscle sparing properties.
Water Intake Guidelines
Water is important for fat loss and performance.
•
In short… Aim for 5 clear urinations a day.
Should I Skip Breakfast Or Not?
Why You Might Consider Skipping Breakfast:
1. Simplicity with meal planning and counting macros.
2. Increased control over hunger, and greater satisfaction from bigger
meals. If you have previously been eating breakfast it will take about a
week for your body to get used to the new meal pattern and hunger
pains in the morning to subside.
3. Potential to help increase fat loss. – This is ONLY relevant to those
that are (or have gotten) lean to the point of visible abs, and are looking
to get completely shredded.
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Why You Might Not Want To Skip Breakfast…
1. Increased risk of muscle loss. If you’re goal is to gain, this is not for
you.
A Few Tips On “Eating Out”
When picking a restaurant, you need to keep in mind that most
restaurants are going to be using the lowest-quality cooking materials
—vegetable oil, flour, and very low quality meats. Your best bet when
choosing a restaurant is to look for the following:
1.) They cook on a grill—a REAL grill that leaves marks on your food. The
flat-top ones like McDonalds are ALWAYS covered in cheap cooking oils
to keep food from sticking. You can see it in those clear bottles right
next to the grill.
2.) Always order rubs or spices for your food. Sauces will always be a
terrible choice. Sauces on average are full of sugar.
3.) Pretend to be allergic to gluten so that you get better quality food
and the chef is careful while making your food. They usually will cook
your food on a separate pan if you ask nicely :) “Excuse me, I just have
to let you know that I’m highly allergic to gluten.”
4.) Ask if anything in your meal is breaded, especially seafood. More
than likely it was deep fried in these cases, which leads to huge fat
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content that is most likely trans fat and will totally jack up your numbers
and health ;)
5.) Beware of added sugar in almost anything.
6.) Ask what they cook with if you’re concerned about it. Statistically
speaking, over 70% of restaurants who advertise that they cook with
olive oil, actually cook with olive oil/vegetable oil blends to save
money. When in doubt, grilled stuff is always the best bet.
6.) Never let the server bring tempting things to the table like bread or
French fries with your food. Just having them there will tempt you, so
ask if they can wrap your food in lettuce or ask for a side of veggies
instead of other options. This helps a TON!
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How To eyeball Your Macros When
You’re “Out” with friends. Because you
can still be weird if you just keep it to
yourself.
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A Few Macro “Cheat Sheets” That May
Help You on The Fly. (This is actually a
great resource for meal prepping.)
(PROTEIN)
4 OZ OF RAW MEAT
PROTEIN + FAT
Ground Lamb = 24p 21f
NY Strip Steak = 23p 18f
Atlantic Salmon = 23p 15f
Ribeye Steak = 23p 14f 85%
Ground Beef = 21p 17f 90%
Ground Bison = 24p 11f 90%
Ground Turkey = 21p 11f
PROTEIN + A LITTLE FAT
96% Ground Bison = 25p 3f
99% Ground Turkey = 25p 2f
Wild Caught Shrimp = 23p 2f
Pork Tenderloin = 22p 2f
Deli Ham = 19p 4f
Whole Egg = 6p 4.5f
Thick Cut Bacon = 5p 5f
JUST PROTEIN, MINIMAL FAT
Chicken Breast = 26p 1.5f
Sea Scallops = 15p 1f
Deli Turkey = 20p 1f
0% Greek Yogurt = 12-23p 0f
Protein Powder = 15-25p
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(CARBOHYDRATES)
FRUITS & BERRIES: SERVING SIZE = 100G
Plantains = 31c
Banana = 23c
Grapes = 16-18c
Nectarines = 13-15c
Apples = 13-15c
Blueberries = 14c
Raspberries = 12c
Strawberries = 8c
ROOTS & SQUASH SERVING SIZE = 100G
Parsnips = 18c
Butternut Squash = 11c
Acorn Squash = 13-15c
Carrots = 10c
Spaghetti Squash = 7c
Yellow Squash = 4c
Green Zucchini = 3c
EASY STAPLES
140g Jasmine Rice ** = 40c
185g Brown Rice ** = 49c
185g Quinoa ** = 39c 56g
Black Bean Pasta = 35c 56g
Red Lentil Pasta = 32c 40g
GF Oats = 26c 150g
Regular Potatoes = 26c 130g
Sweet Potato = 24c GF
Breakfast Cereal = 19-24c
** Cooked
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(FAT)
JUST FAT: SERVING SIZE = 1T
Ghee = 15f
Extra Virgin Olive Oil = 14f
Coconut Oil = 14f
Avocado Oil = 14f
MCT Oil = 14f
Grass-Fed Butter = 12f
PROTEIN + FAT
4 oz 85% Beef = 21p 17f
4 oz 90% Bison = 24p 11f
4 oz Salmon = 23p 15f
Whole Egg = 4.5p 6f
Thick Bacon = 5p 5f
FAT + FIBER
1T Chia Seeds = 3f, 5g fiber
1T Flax Seeds = 5f, 4g fiber
100g Avocado = 15f, 7g fiber
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(GROUND MEAT) *Little more specific
4 OZ OF RAW MEAT
BEEF
85% Ground Beef = 21p 17f
93% Ground Beef = 20p 7f
96% Ground Beef = 24p 4f
TURKEY
85% Ground Turkey = 20p 17f
90% Ground Turkey = 21p 11f
99% Ground Turkey = 25p 2f
BISON
85% Ground Bison = 21p 18f
90% Ground Bison = 24p 11f
96% Ground Bison = 25p 3f
CHICKEN
99% Ground Chicken = 24p 3f
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(SEAFOOD)
4 OZ OF RAW MEAT
JUST PROTEIN
Tuna Steak = 25p 1f
Mahi Mahi = 21p 1f
Chilean Sea Bass = 21p 0f
Atlantic Cod = 20p 1f
Tilapia = 20p 2f
Albacore Tuna = 20p 1f
Shrimp = 19p 0f
Sea Scallops = 14p 1f
PROTEIN + FAT
Sardines = 20p 16f
Atlantic Salmon = 23p 15f
Sockeye Salmon = 2
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