What do you think of the diet I have devised?!
START W/ DAY 7
Day 1:
70-80g low GI carbs, high protein, moderate fat
up to a 50% caloric deficit (at least 1200 calories)
high volume training (1st 1/3 of body)
45-60 minutes cardio
trace to small ketosis
Day 2:
80-90g low GI carbs, high protein, moderate fat
up to a 50% caloric deficit (at least 1200 calories)
high volume training (2nd 1/3 of body)
45-60 minutes cardio
small to medium ketosis
Day 3:
1st half of day 40-50g carbs, lift, then 2nd half of day ~maintenance calories with lots of low GI carbs, moderate protein, low fat
high volume training (3rd 1/3 of body)
(30 minutes cardio optional)
Day 4:
~maintenance calories with lots of low GI carbs, moderate protein, low fat
no lifting
(30 minutes cardio optional)
Day 5:
~maintenance calories with lots of low GI carbs, moderate protein, low fat
higher intensity lifting (1st 1/3 of body)
(30 minutes cardio optional)
Day 6:
~maintenance calories with lots of low GI carbs, moderate protein, low fat
higher intensity lifting (2nd 1/3 of body)
(30 minutes cardio optional)
Day 7:
60-70g low GI carbs, high protein, moderate fat
up to a 50% caloric deficit (at least 1200 calories)
higher intensity lifting (3rd 1/3 of body)
45-60 minutes cardio
trace ketosis
REPEAT! (Remember to start with day 7 in the beginning)
SUMMARY:
***3.5 days of...
-low carbs,
-50% caloric deficit,
-light high-volume glycogen depleting workouts (not heavy, don't make yourself sore)
***3.5 days of...
-high carbs,
-slightly below, at or slightly above maintenance calories
-heavy low-volume workouts (to maintain your mass/strength/density)
TIPS:
***You will burn glycogen and fat during the glycogen depletion days. You won't lose much muscle since leptin will only start to get low at about the 3 day mark.
***You will burn fat while building some muscle and replenishing glycogen during the higher carb days.
***The higher carb days will reset your hormone levels, which will be somewhat effective even 3 days after switching to low carbs.
***There is at least a 25% caloric deficit total in this diet if you choose so, which means you will lose fat *quickly* while being able to lift heavy 3 days per week.
***Remember to not lift heavy on glycogen depletion days. This is simply to burn fat, deplete glycogen and possibly release growth hormone. It will set you up to recieve carbs with a low insulin response on higher carb days (this is why you should not eat high fat on the low-carb days).
***Remember to stick with low GI carbs for most of the higher carb days, but add some high GI carbs in the beginning to satisfy cravings and raise leptin.
***Add fish oil to every meal during the low-carb days.
***Eat 6 meals per day every day. Spread carbs as equally as you can throughout the day every day.
***Cottage cheese is a good food for low-carb days.:eat:
***If you use a stimulant like EC or clenbuterol or even yohimbine, confine it to the three whole low-carb days. These stimulants all decrease insulin sensitivity, hindering glycogen synthesis and increasing your insulin response during the higher carb days.
TRAINING
***The most important thing to do on this diet is NOT lift heavy on carb depletion days and NOT to do too much volume on heavy days. This diet will not cause overtraining if you lift light, easy, but with high volume on low carb days and heavy, hard and low volume on higher-carb days.
***I recommend a light version of German Volume Training for low-carb days. Try one exercise for 7-8 sets of 10-12 reps for each muscle group. Only one exercise per muscle group.
***The heavy days should be whatever brings you the most strength with the stipulation that you keep volume low.
***Cardio should be nice and easy, and only in the evenings on higher-carb days. Make your heavy lifting intense --- not your cardio.
***Each training session can and should be very brief but effective.
DISCLAIMER:
I have, admittedly, only used this exact diet for 2 weeks. I just started cutting again after recovering from jaw surgery. However, I have used other carbohydrate cycling diets, cyclical keto diets, high-carb diets, high-protein low-fat moderate-carb diets, etc. Carbohydrate cycling works best for me for cutting fat at a good pace and maintaining my strength. The carbohydrate cycling diet above has gone through a few weeks of tweaking, and so far I feel really energetic and strong. My lifts have not decreased. Actually they have increased recently since I couldn't lift very heavy for about one month and just got back to real training.
PURPOSE
I think this diet is ideal for people with fairly good insulin sensitivity. What do you people think of it? I won't really debate about this diet since I know it works for me and would rather see other peoples' input. I will answer any question regarding this diet and would really enjoy some constructive criticism or even some debate among other people. Thanks for reading this!
