This total multiplied by 4 will reflect total calories consumed through carbohydrates. Only you will be able to discern if you are going too low for you to function properly throughout your day. Generally, carb cycling revolves around a person's training schedule. Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption; essentially you are cycling your carbs to achieve a desired result. Some individuals will even keep their fat and carb sources separate in their diet plan. You can also do low/high or low moderate high. Fat intake becomes low when carbs are high, and high when carbs are low. Carb cycling is an in between Zig Zag type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat.

Fat grams are found by multiplying 0.3 by a woman's weight and 0.6 by a man's weight. The no carb day is the simplest, yet most physically and mentally challenging day. turkey, one table spoon natural p. butter, 1 cup spinach, 1:30 - 2 :00 - Workout/ immediately after 1 scoop whey Isolate protein, 2:30 - 3:00  - Meal 4: 7oz. Tilapia, 3 pieces of Ezekiel bread, 5:30 - 6:00 - Meal 5: 7oz Tilapia, 1 cup broccoli, 8:00 - 8:30 - Meal 6: 8 oz. Adjust your plan according to your goals and lifting schedule. There are typically three types of days when carb cycling- Notice some will not go “NO carbs” but instead follow a low to moderate and then high rotation. This number reflects the grams of protein required per day; multiple this total by 4 for your number of calories consumed by protein sources. Keep dietary fats consistent throughout your plan. Be sure to keep the daily ratios consistent with whatever meal plan you choose; more food per meal if you do 5 meals and less food per meal if you do 7. Add the three totals to determine your daily caloric intake during this cycle. Multiply your bodyweight by the numbers provided below OR by your own set number to figure how many grams of protein, carbs, and fats you will take in each day. If the same person is set on a 5 meal per day plan they should eat a minimum of 40 grams of protein per meal and 28 if you are consuming 7 to achieve the same totals. The high carb day is established using the same method, only this time, increasing your protein and carbohydrate intake while decreasing your fats. To calculate your grams of fat, a woman will multiple her weight by 0.5 and a male by 0.8.

To get the best results, you can alternate between high and low carb days depending on the exercise you have planned for that day. Protein is the foundation of a carb cycling diet .Assuming you are eating six meals each day, regardless of which type of day, you will eat a minimum of 1/5, 1/6, or 1/7 of your total daily minimum requirement for protein at each meal. This plan is usually based on eating six times per day.

The recommendations below are standard but can be adjusted to fit your goals. To figure out the calorie consumption you will take the number and multiply it times 4 for both protein and carbs and times 9 for fat. The traditional approach has you rotate through high-carb, moderate-carb, and low-carb days while protein intake remains unchanged.

I’ll periodically switch out oats for brown rice, Written By Bodybuilding.com Sponsored Athlete Brandan Fokken: Fanpage. Carb cycling is a method of manipulating caloric intake by restricting carbohydrates on some days and reintroducing them on others.

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