I recently hit my plateau where i'm no longer seeing much results. In fact, I feel like I'm getting worse. I watched a few other bodybuilders on youtube and they talked about carb cycling. I have been doing this for almost a week now and I can already see a little bit of a difference physically, but I also feel like I have more energy. I switched over to white rice and it makes me feel so much lighter and I don't feel like i have so much in my stomach. I also am trying a no grain diet for 30 days and i love that too. I haven't had oatmeal with my breakfast for 5 days now and I can't even begin to explain how much better I feel. I think I've been eating too many carbs with grain because my stomach always felt so bloated and heavy.

 

For my carb cycle I am doing High carbs on my most intense workout day, Medium carbs on less intense day, and low-no carb on my least intense day. I'm REALLLLLY trying to lose that last 3-4% of body fat for me to be where I want to be. My normal macros are: C- 208 P-142 F-80. This is what I was thinking for my carb cycle:

High Carb: Medium Carbs: Low/No Carbs:

carbs- 40% carbs- 30% carbs- 0-15%

proteins- 40% proteins- 45% protein- 50%

fats- 20% fats- 25% fats- 35-50%

 

I would love to get lots of feedback on this! Also, I am going to attach a picture of myself so you can see where I am. This is without flexing or sucking in my stomach at all.

Matt,

 

Looking lean :-) Carb cycling is something I do as well as part of my intermittent fasting. You should eat a wide variety of carbs like sweet potatoes, oats, brown rice, barley, whole wheat pasta, etc. The bloating you feel could be due to a slight imbalance in your gut bacteria biodome. Most any processed foods and chemicals like artificial sweetners or antibiotics can disrupt the balance which can lead to bloating or worse. Eating LARGE amounts of vegetables as well as fruit and diverse protein and carb sources will help balance stuff out.

 

The bottom line is your mirror and your workouts will be your window into how well your nutrition is performing. If you are looking lean and muscular and your workouts have plenty of energy, you are on the right track. If this includes carb cycling, than fantastic.

 

John

Matt,

 

Looking lean :-) Carb cycling is something I do as well as part of my intermittent fasting. You should eat a wide variety of carbs like sweet potatoes, oats, brown rice, barley, whole wheat pasta, etc. The bloating you feel could be due to a slight imbalance in your gut bacteria biodome. Most any processed foods and chemicals like artificial sweetners or antibiotics can disrupt the balance which can lead to bloating or worse. Eating LARGE amounts of vegetables as well as fruit and diverse protein and carb sources will help balance stuff out.

 

The bottom line is your mirror and your workouts will be your window into how well your nutrition is performing. If you are looking lean and muscular and your workouts have plenty of energy, you are on the right track. If this includes carb cycling, than fantastic.

 

John

So from the picture: If I do my HIIT cardio and enough of it you think that my stomach wont look like that, it'll be flat and lean?

Hi john i want your help about intermittent fast with carb cycle i just dont want how can i start iknow that iam allowed to eat only 8 hours but i dont know how should i schedule my meals or my workout

 

I read a type of IF called leangains he suggested for students or people who train after regular worko(9-5)that they can eat one or two small meal before hit the gym after fasting 16 hr contain about 20-25%of their macros

So if i train at night should i do that or should i train fasted(nevet tried that before)

 

 

The article also suggest to cycle crab and fats with calorie cycling between rest and working days

So whats your opinion about that and how can i do carb cycling with IF at the same time ?

 

Appreciate any help!

 

 

 

 

 

 

 

 

 

 

Ahmed,

 

You pretty much have it. You eat more carbs on workout days than rest days. On workout days, you eat the majority of your carbs post workout regardless of time of day. For me, my last meal at night has the most carbs as it is post workout.

 

John

Thanx john for the answer

 

So i dont have to work fasted te get resilt with IF?another issued need to be cleared

 

1-how can i get pumped with no or with too little carb pre workout as when i tried IF i found it to easy cuz i had along day at collegy and iwasnt hangry so after 16hr fasting i eat my first meal (preworkou) 25%of my total caloeries (30 gm carb from bananas+3whole egg+100 gm chicken breast then i went off to train legs but i felt less pumped weak and dizzy is that normal?

 

 

2-what is the best carb sources to consume and should i avoid fruits as bananas for exp

 

 

3- should i count green fibrous veggies from my total carb as it doesnt contai active carb unlike starchy carbs

 

4-

How can i met high proteon intake+200gm with normal food like egg whited and chicken breast and fish

 

 

 

 

5-in carb cycle in low carb days should i raise healthy fats and in medium carb (about 150gm)lower my fat intake

 

 

I know thay i asked too many questions but i really need to know and relly thanks guys for info and support @Jmboiardi

 

@Whisper@JoeHurricane

 

 

 

 

 

 

 

 

 

 

 

 

 

Ahmed,

 

Answers to your questions below:

 

1)The pump is not a function 100% dependent on your carb levels. The pump is the result of higher volume training with less rest in between sets. When you train intensely this way, the muscle gets engorged with blood to meet the increased demand for energy and nutrients. When you cut your rest times and up your reps making the muscle do more work, the blood doesn't get a chance to leave the muscle.

 

1a) If you are feeling dizzy when working out, this is due to low blood sugar. If you are restricting your carbs, it will take a few weeks for your body to adjust to using fat as fuel. One of the side effects of this adjustment period is light headedness and lack of energy. If even after this adjustment period you still feel dizzy, up your carbs until it goes away. Everyone processes carbs differently and have different insulin response levels. Listen to your body and adjust your macros accordingly.

 

2)The best carb sources are complex carbs - sweet potatoes, brown rice, oats, whole wheat pasta, and all vegetables. You can eat fruit like bananas but their carb amounts count towards your total carb goal. Bananas are best eaten as a pre-workout snack. Low glycemic fruits like berries and apples can be eaten more frequently.

 

3)Fibrous green vegetables don't really count towards your carb totals. Grains, nuts, and fruit do.

 

4) To get more protein, you need to eat bigger portions (8oz versus 3-4oz) and use protein supplements. Stop eating egg whites and eat whole eggs. A whole egg is 7 grams of protein and all the vitamins and micro-nutrients of the egg. Ignore the bullshit about fat and cholesterol causing heart disease. Heart disease is caused by too much simple and man-made sugars and fats, a diet high in processed foods and no nutrients, and being inactive. I eat 7 whole eggs a day. Eggs are one of the best foods on the planet for health. Supplement your meals with protein powders. Have a shake with breakfast and one post workout to get some extra protein.

 

5) Yes

 

 

John

Really cant find the right words to thank u john you are the best another last question

 

How long should i wait for my body to adjust low carb about 100gm perday220 gm protein 80 fat

 

BTW the dizzy feeling become so strong when working out

Related to the pump issue i think low carb decrease my pump althoud i had ahuge pump withe same rep and motion range and more strengh when i was eating high carb

 

 

Do u think that i will get by strength back after few days or should i raise my carb intake above 100gm

 

Should i consume carbs in rest days or not or i just reduce the amount and what is the best time for this

 

 

Should i consume simple sugar (fast carb) postworkout with protein shake or better to go complex

 

Again thanks for your time but you are really helping me@jmboiardi

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Hey man, I know John has been helping you out heaps but I thought I would jump in on this one.

 

If you are going straight into a low carb diet, it should only be a couple of days, but could take a week or two for your body to get used to it. By this I mean your body will understand it no longer gets as much carbs, and will begin using fat for fuel and things like huger should subside.

 

If you are getting dizzy, make sure you are drinking enough water while working out. Proper hydration is really important.

 

Carbs might effect your energy levels, but your pump comes down to blood flow to muscles, as John explained.

 

You could raise your carb intake above 100g - if you want to stick with fat loss, maybe keep them to no more than 1g per pound of body weight.

 

You should consume carbs everyday - on your rest days, yes it can be a good idea to lower them, but if you are already only having 100g per day, I wouldn't lower it any more.

 

Have both simple and complex carbs - some simple sugars like fruit sugars are great immediately after a workout to replenish your glycogen stores.

 

Hope that helps!

 

Jordan

 

Thanx alot jordan BTW i sent u afriend request on face book :D

 

Another thing if iwant to increase fat intake can i use olive and coconut oil or just animal sources like eggs fish nuts and butter and dairy fats

 

 

Back when i was doing good i was intermediate fasting. exercise 5 days a week. down to 228 lbs lol.   im now back to 310 :( i can only work out 2 times a week (no choise)

Ive been looking into carb cycling and back to intermediate fasting again.  But the problem i seem to run into is alof of sites say:

Per 1 lb body weight use this

 

High carb day

Protien 1    for me that =310G

Carbs 2.5   me=775G               (seems like way to many to me)

fats   .15  me =46.5G

 

Medium

Protien  1    me=310G

carbs  1.5     me=465

fats    .2      me=62

 

No carb day

Protien  2                   me=620

carb     30G or less    me  0-30G

fats    .8                   me= 248

 

I dont know about the numbers im getting because i use MFP and i know it puts it 500-1000 calories less to loose weight

but still it gives goals like

When i eat healthy and on diet, Fruits veggied, fresh meat and i eat almost to my goal calories i end up with numbers below in the perenthacies

Protien=MFP says 122 (i know on low side  i normally eat 160G)

Carbs= MFP says 304 (i find to be high  i tend to eat 140G)

Fat  = MFP says  75  ( i end up with 60G)

 

 

I just see i giant diffrence in numbers so it got me confused a little bit