Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days. Carbohydrate Cycling Program Macronutrient Recommendations, ** All recommendations shown in grams per pound of bodyweight. Most people have the misconception that consuming low carbs on a day to day basis for long periods of time is good for them. 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. Carb cycling is basically just planned changes in carbohydrate intake in order to accelerate fat loss and/or avoid weight loss plateaus.

To achieve maximum results, you must calculate the ratio of carbs to fat and proteins. Example: If you are taking in 1 gram of protein per pound of bodyweight, a 200-pound male should eat at least 33 grams of protein at each and every meal.

I choose oats for these meals because it’s easy to measure and I don’t mind eating the same thing over and over. This number reflects the grams of protein required per day; multiple this total by 4 for your number of calories consumed by protein sources. There are three types of days in the diet, and they vary only by the amount of carbohydrates that are consumed. This total number times 9 will reflect your calorie consumption. I have tweaked my own numbers and they are a bit higher than the recommended protein to achieve the goals I have set for myself. Once total calorie intake is accounted for, carb cycling. 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. 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. This plan is usually based on eating six times per day. You will raise your fats on your low carb days and lower them on high carb days. Only you will be able to discern if you are going too low for you to function properly throughout your day. You can also do low/high or low moderate high. Plus by doing so, you'll find that the rest of the day stays quite similar in terms of meal planning to your low carbohydrate days. I’ll periodically switch out oats for brown rice, Written By Bodybuilding.com Sponsored Athlete Brandan Fokken: Fanpage. To get the best results, you can alternate between high and low carb days depending on the exercise you have planned for that day. As you can see you can manipulate this diet for your liking. 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. 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 recommendations below are standard but can be adjusted to fit your goals.

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