Whats up Guy's & Gal's

So Im starting a new Carb Cylce and I have a question.!!!  Im using this set up as it was reccommended by a close friend who has made awesome gainz!!! using this schedual..

My Cycle will be as follows..

Mon  High Carb

Tue    Low Carb

Wed   Low Carb

Thur   Low Carb

Fri     ??????    REST DAY NO WORKOUT

Sat   High Carb

Sun   High Carb

Not sure how to eat on Friday!!

I was thinking of using friday as a Flex Day where I could treat my self to some cheat foods but will count calories and will use a IIFYM Style of eating and not exceed a certin calorie cap.  but should I set calories to a low, or maintenece level?  carbs low?  

Let me know what you  think!!!!!

Thanks in advance Everyone

Typical carb cycling protocols have you eating higher carbs on work out days and lower carbs on non-workout days. If Friday is a rest day, then eat low carbs. If you plan on working out in any way, then eat more carbs.

John

Thanks a ton once again John... Heres what I'm thinking

this is my split right now.. Ive adjusted my carb cycle to facilitate my heavier days.. What do you think.

Mon: Back & Bi's (High Carb day)

Tue: Chest & Tris (High Carb day)

Wed: Legs, Shoulders, abs (Low carb day) I know legs are a hugh group. however I train legs accordingly with my bad knees from indoor soccer and dont go to heavy

Thurs: Back & Bi's (High Carb day)

Friday: REST (Low / Trace carbs only)

Sat: Chest & Tris (High Carb day)

Sun: Legs, Shoulders, abs (Low carb day)

Heres my macro setup that has been working for lean gains .

High Carb days.

2760 cals

P:255G

F:43G

C:340G Starchy Complex Carbohydrates.

Low carb days.

1700 Cals

P:170G

F:85G

C:50G Fibrous Complex Carbohydrates.

I also wonder will it have an effect on staying lean having only 2 low carb days in a row? ( do you need to have consecutive low carb days to get and stay on a lean gain curve)?

Will upping my fats on low carb days also provide sufficient energy for muscle growth?

Thanks once again for all of you help and attention!!

~Mike

Mike,

Glad I could help. Regardless of how hard you train your legs, the whole idea of carb cycling is you increase carb calories and lower fat calories on ALL workout days and do the opposite on rest days. Calories are calories when it comes to muscle growth so energy from carbs or fats will facilitate muscle growth.

As long as you don't exceed 250-500 calories per day to build muscle per the lean gains protocol, you will stay lean. Lean, however, is a subjective term. Unless you are naturally single digit body fat already, you will be above 10% body fat while building muscle. As long as you stay between 10%-14%, you will be "lean" and won't have excessive fat gain while you are building muscle. If you go higher than that, you are eating more calories than you need and you need to cut them back or cut out one high carb day per week.

The number of high carb days versus low carb is really irrelevant as long as you are active and eat nutritious food and the goal is to gain muscle. If the goal is to get ripped only, then you have to shift your meal plan to more higher fat and lower carbs.

John