Guys

hi again , i heared that carb cycle diet is very good for fat lose

can any one explain what is the carb cycle / no carb day / refeed

or can any one write down a meal plan

Thanks

Hey @mina.

I'm not expert here, but just from a rough guesstimate and what I can remember from past posts about carb cyling, it's basically where you vary your carb intake over a number of days.

So you might have a low carb day, a medium day, a medium high day and a high day, then restart the whole process. Or a really low day, a low day, a medium day and a high day or something like that.

There is an example in this article: http://muscularstrength.com/article/burn-your-stubborn-belly-fat-six-pack-in-six-weeks

A refeed is where you take one day to boost your carbs up quite high. You can use it if you generally follow a low carb diet most of the time, or you can use it even if you follow a normal carb diet. But if you were using a re-feed while following a low carb diet, you would probably eat a lot more on your re-feed day than if you were following a normal diet...if that makes sense.

So if you eat 150g every day, you might eat 250-300g on your re-feed. If you eat 250g every day, then you still might only eat 300g on your re-feed.

Hope that helps.

Jordan

Carb cycling is certainly beneficial - Do as Joe suggests, but remember days you lift weights will require that you ingest more carbs to replenish your glycogen stores. Consuming carbs in periods of increased insulin sensitivity (morning and post-workout), but varying the amounts each day (low, moderate, high) and number of calories, will retain muscle and minimise fat build-up. Recovery or cardio days will require less carbs, so take this into account when planning.

This prevents metabolic slowdown by providing caloric spikes and glucoregulation for homeostasis. Cuts should never be drastic, to avoid starvation mode, where the fat will quickly re-accumulate. This is the reason for gradually adgusting amounts and making steady progress. The mirror and a tape-meassure will guide you.

Carb cycle is good, helps prevent fat loss plateaus. But don't do a no carb day. Usually the high carb days are saved for leg day.

ok thaks guys for the help