Carbohydrate cycling makes a lot of sense!

[plornive]

Here is Negrita Jayde's Cycle Carbing Diet from the book "Sliced". In my opinion, it beats any drug/insulin free keto diet hands down.

Day 1:
<70g low GI carbs (possibly including post-wo high GI drink)
high protein
50% caloric deficit
high volume training (1st 1/3 of body)
45-60 minutes cardio
trace ketosis

Day 2:
<80g low GI carbs (possibly including post-wo high GI drink)
high protein
50% caloric deficit
high volume training (2nd 1/3 of body)
45-60 minutes cardio
trace to small ketosis

Day 3:
<90g low GI carbs (possibly including post-wo high GI drink)
high protein
50% caloric deficit
high volume training (3rd 1/3 of body)
45-60 minutes cardio
small to medium ketosis

Day 4:
200-400g low GI carbs (including post-wo high GI drink)
moderate protein
no lifting
(30 minutes cardio optional)

Day 5:
200-400g low GI carbs (including post-wo high GI drink)
moderate protein
higher intensity lifting (1st 1/2 of body)
(30 minutes cardio optional)

Day 6:
200-400g low GI carbs (including post-wo high GI drink)
moderate protein
higher intensity lifting (2nd 1/2 of body)
(30 minutes cardio optional)

REPEAT!

Basically, deplete your glycogen for 3 days, then refill it over 3 days and repeat. Eat low-fat throughout, except for possibly day 3 when you should have a good deal of healthy fats if you feel too fatigued. As soon as your muscle glycogen is pretty much gone, you begin eating carbs, which instantly halts catabolism. Since your glycogen stores are so low, you continue to burn a great deal of fat while replenishing your glycogen. Your best lifting day will be on the second heavy day of lifting. If overtraining occurs, take an extra day at maintenance calories. The three days of carbs increases your anabolic hormones and protects your muscles during the following three days of glycogen depletion. As soon as your body is ready to begin catabolizing muscle tissue, you start your three day carb-up again.

 

[Vageta]

You didn't specify the amount of calories used on days 4-6 but it almost sounds like a light refeed except for the low GI carb part.

 

[plornive]

It can be modified to the user's preferences. Yes, it is supposed to kick-start the metabolism and replenish glycogen, so it is like a refeed.

 

[Mr.X]

Here is Negrita Jayde's Cycle Carbing Diet from the book "Sliced". In my opinion, it beats any drug/insulin free keto diet hands down.

Day 1:
<70g low GI carbs (possibly including post-wo high GI drink)
high protein
50% caloric deficit
high volume training (1st 1/3 of body)
45-60 minutes cardio
trace ketosis

Day 2:
<80g low GI carbs (possibly including post-wo high GI drink)
high protein
50% caloric deficit
high volume training (2nd 1/3 of body)
45-60 minutes cardio
trace to small ketosis

Day 3:
<90g low GI carbs (possibly including post-wo high GI drink)
high protein
50% caloric deficit
high volume training (3rd 1/3 of body)
45-60 minutes cardio
small to medium ketosis

Day 4:
200-400g low GI carbs (including post-wo high GI drink)
moderate protein
no lifting
(30 minutes cardio optional)

Day 5:
200-400g low GI carbs (including post-wo high GI drink)
moderate protein
higher intensity lifting (1st 1/2 of body)
(30 minutes cardio optional)

Day 6:
200-400g low GI carbs (including post-wo high GI drink)
moderate protein
higher intensity lifting (2nd 1/2 of body)
(30 minutes cardio optional)

REPEAT!

Basically, deplete your glycogen for 3 days, then refill it over 3 days and repeat. Eat low-fat throughout, except for possibly day 3 when you should have a good deal of healthy fats if you feel too fatigued. As soon as your muscle glycogen is pretty much gone, you begin eating carbs, which instantly halts catabolism. Since your glycogen stores are so low, you continue to burn a great deal of fat while replenishing your glycogen. Your best lifting day will be on the second heavy day of lifting. If overtraining occurs, take an extra day at maintenance calories. The three days of carbs increases your anabolic hormones and protects your muscles during the following three days of glycogen depletion. As soon as your body is ready to begin catabolizing muscle tissue, you start your three day carb-up again.

It does make sense...

http://www.elitefitness.com/articledata/mrx/procarb.html

that's my article on protein/carb cycling...should explain to people step by step on how to do the cycling diet

Yes, it does increase and replenish the workings of the metabolic system.

Mr>X

 

[Manu]

Bump.