cycling carbs

[wilson6]

Substrate Lo Carb Hi Carb % LC % HC

PROTEIN (g) 304.2 314.4 56 46
CARB (g) 34 167.5 6 25
FAT (g) 90.3 87.1 38 29

TOTAL KCAL 2165.5 2711.5

This is the Lo/Hi carb protocol my client used for both the contest in Sept and the Nationals this weekend. I think I posted this before, but I'm guilty of not using the search function when I should.

She started with a 3:2 ratio (3 days high carb: 2 days low), then 2:2, then 2:3. We varied it depending on how fast she was coming in.

I body comp'd her about 4 weeks ago. Around 138 @ 7.5%. She is currently about 132 - 133 and ripped, probably around 4 - 5%. She put on about 3 - 4 lbs of muscle since the last show in Sept but will still come in at 131 - 132. You saw the pictures of her the day after the last show. Take away another 2 - 3 % bodyfat and add about 3 lbs of muscle and that's where she is at now. Cross-striations in quads and tris, and striated glutes. X-mas tree now visible during back poses. I am just hoping the airplane trip doesn't cause water problems. She is leaving today. Weigh-in is Friday am.

Ms. Wilson is going to help her out. I have another male client in a tough man contest this weekend locally so I will be at the fights. Probably better I attend the fights than get in one with Ms Wilson who is pretty stressed right now putting the finishing touches on my client for the nationals.

W6

 

[wilson6]

Sorry the numbers never line up as I intend them to. Posting cuts out the extra spaces. You'll have to figure it out.

W6

 

[SteelWeaver]

Thanks W6 - sorry, guilty as charged - searches can just be so distracting, and take SO long. I went a-searching your posts for training programmes, and ended up stuck on the vegetarian thread for, like, ever. Very interesting!

And, ooh! Would love to know the same thing spatterson asked.

And, oh, one more - is it true as diamonddiceclay said that "that diet only works well if you are on gear as well-otherwise, carbs are too low"??

If so, what's the advice for those not on gear? OK, wait, I WILL do the search.............. Uuhmm ............. what do I search for? "diet for naturals"?

 

[wilson6]

SPAT,

Sometimes the carb days corresponded to heavy training days, other times they didn't. For heavy legs, regardless of the day (Hi/Lo), she added some extra carbs.

Nope, works on clients that aren't juicing, at least the ones I've worked with. Low carbs on a continuous basis spells disaster in terms of muscle loss and low energy. While it is true that women preserve carbs and burn more fat than men at lower levels of exercise intensity, they still use similar carbs at high intensity levels. If muscle glycogen is low, then one can't lift heavy and if one can't lift heavy, muscle atrophy occurs.

Fat CANNOT be used during a supramaximal bout of exercise, only glycogen or blood glucose. If glycogen and blood glucose are not present, the exercise bout is over and sometimes it is lights out.

For those not on gear, you might need a 2:3 or 1:3 hi/lo ratio. Still need a day or two of higher carbs per week.

W6

 

[rez]

w6

could you please post an example of your clients diet when shes doing a low carb cycle? many thanx

 

[Debu]

What is the best way to come off a carb cycling diet to avoid bloating up? SHould you still cycle them adding in more hi days?

 

[new@gettinbig]

Its a good idea to slowly add carbs into your diet..if it is a low day, and you are eating carbs w/ lets say 2 meals..eat them with 3 meals, small portions...and gradually increase your intake. Make your low days, a bit higher and gradually have them become equal across the boards..do not start eating junk..keep them complex and I would still not eat them after evening hours when you are less active if possible.