For most, carb cycling is the best way to get ready for a contest or photoshoot. It is also important to start the diet early so you are not rushed and then need to be too aggressive the last few weeks and then lose size and/or look too flat. Depending on one’s genetics and off-season conditioning, I suggest most to start 8 to 16 weeks out (with 12 weeks being the most typical).
People have different carb sensitivities, so one has to learn how their body responds to deleting and adding back carbs, and also on the timing of when carbs are added back on how long it takes for their body to be at their best.
As a general rule, I recommend one to use an app, like MyFitnessPal, to track calories or macros during cutting.
Protein should be kept around 1.5 gram per each pound of bodyweight. (SO a 200 pound athlete should consume around 300g of protein each day). Carbs should not go below 75 grams a day. If one drops below that level, then proper brain functioning may be affected. I keep fats around 60 grams/day but they will be adjusted as well.
Depending on the person, the carb cycles can be in this ratio of low to high carb ratios. This may change as the cut continues.
If one starts the diet way too late or has had a major bulk, then one may need to do a 4/1 carb cycle. For most, however, the carb cycle used is either 3/1 or 2/1. The more aggressive one needs to be in losing fat then the longer the number of days one needs to be on low carbs.
For the 4/1 carb cycle, carbs could look like the following each day. 200; 150; 100; 75; and then for the high carb day, one day at 350 grams.
For the 3/1 carb cycle, carbs could look like the following each day. 200; 150; 120; and then for the high carb day, one day at 350 grams.
For the 2/1 carb cycle, carbs could look like the following each day. 180; 140; and then for the high carb day, one day at 350 grams.
I try to keep calories about the same. So on lower carb days, I may increase fats to as high as 85 on the lowest day. On the high carb days, I may drops fats to 35grams and drop protein a bit from the 1.5grams x pound of bodyweight.
Also, one needs to add a recharge. This may be done maybe every 10 days or so, where carbs are increased to 400-450 grams. They could include more dirty carbs that day as well. By this I mean, it is ok to eat things like pizza, hamburger, fries, ice cream.
|· 2 Whole Eggs
· 4 Egg Whites
· Half Cup of Old Fashion Oatmeal
· ¼ Cup of Blue Berries
· Multi-Vitamin Pack, Omega 3 pills
(Two hours before gym)
|· 1 Cup of Brown Rice
· 6oz. Chicken Breast
(Hour before Bed)
|· 8oz. Cod White Fish or 1.5 cups of liquid Egg White||40||0||1
These are just guidelines. Keep in mind that your macronutrient requirements vary will vary depending on your current physique, lifestyle, genetics, goals and much more. If you’re interested in working with me personally and having a diet tailor made by me for you to get your physique in prime condition as fast as possible, I offer online personal training here.
– Jeff Seid