Carb Cycling

[Debu]

ok, I think I'm getting the hang of this....from SW's last post and W6's response it is confirmed if you are lifting in the pm it is ok to have some carbs (20-30ish) post workout if you are lifting HEAVY the next day. No carbs if you are only going to do cardio. But what about a LIGHT weight day?

Also, if the next day is Heavy legs and you are in the middle of 3 day low carb rotation so you up it for that one day do you have to start over with going low 3 more days? I guess does the magic lie in having those low days 3 in a row? Or do you just go on to whatever the next day in the rotation supposed to be? I know, I know I'm probably making this more difficult than it needs to be but I'm a woman!

 

[Debu]

I thought the point was to go low several days in a row but what do I know! I'm still learning!

 

[wilson6]

Low carbs for more than 2 days, 3 max will make you flat. You have to time this around workouts. Light workout days are OK with low carbs, heavy workout days either that day or what's coming the next day are going to require some carbs. The most important factor is mechanical loading. If you can't push the weight, then you lose muscle mass.

SPAT, what you did for legs is what I'd recommend.

No magic in three days. A 3:2 or 2:2 ratio (high:low) will work fine early on. As you get closer to contest then go to a 2:3. Experiment and see what works.

For heavy workouts, try what SPAT outlined, and don't worry so much about keeping the days exact. Taylor the diet around your workout as best as possible to maximize both lifting strength and fat loss.

There is no perfect method for everyone because everyone has such different schedules.

W6

 

[CrystalChick]

Please Help

Help please I was wondering If I can PM my diet and routein to somebody and they could help me stagger my carbs a little better

Thanks,CC

 

[luv2workout]

Just FYI

recently I started playing around w/cycling my carbs according to wkt. schedule....until I did this (I am now writing down every morsel that goes in my mouth) I had no idea how bad my carb cravings are in the evening....keeping the eating log has opened my eyes, I wish I would have done this a long time ago

 

[Debu]

Now going with the 2g carbs/kg for a high day and .5g/kg for a low that puts me at 114g of carbs on a high and 28 for a low. I was planning on trying 150 high and 75 low. Do you think that would be ok? I guess what you all are going to tell me is to try and see but I diddn' want to waste any time on error I'm not competing just trying to play around with my body to see what it does.

 

[Debu]

I got those numbers from a post of W6 and SW. I like yours better! If my normal daily carb intake is around 100-150 do you think using that number for a high day would be effective?

 

[Debu]

OOPS my mistake, SW was quoting what MS told her, W6 replied that was OK. My apologies for misquoting


http://boards.elitefitness.com/forum/showthread.php?threadid=98484:(

 

[SteelWeaver]

No, no, wrong! You didn't misquote. W6 DID say that later on in the post.

Originally, when I was on a gaining plan, MS told me to have 2g carb/kg body weight POST-WORKOUT, spreading the rest over the day.

Then I asked if this number still applied on a cutting diet.

In response to that, W6 gave those numbers for post-workout carbs: 2g/kg body weight on a high carb day, or 0.5g/kg body weight on a low carb day.

Then, when I told him I wasn't cycling my carbs because MS somehow gets shredded on a 40/40/20 diet (and wins competitions), he wanted to know how hard 3 high days of 2g/kg of bodyweight and 2 low days of 0.5g/kg body weight really is. All I can say is it's impossible to make a decision with those two heavyweights having completely different systems.

I assume from the posts that this is W6's system for carb cycling, and that ALL carbs for the day are taken post-workout. I'm also assuming that the protein and fat would look a lot like spatterson's. W6 - this is correct? Could you come back and fill in the rest of the numbers?

But what I'd REALLY like to know is how you came up with those carb numbers, spatterson, if you've never heard of W6's system?

 

[Debu]

WOW all that was for the post workout? I totally misread that one.