MY Guide to Carb Cycling and Nutrition

[ckyass]

Figured i'd post this...maybe it will help some people out. I've planned out a very effective chart that has worked very well for me and my clients aswell. Basicaly i made a chart of different carbohydrate totals for a complete day...which looks like this... try and follow me

375 grams of carbs
65 grams breakfast
35 grams meal 2
35 grams meal 3
100 grams pre workout
80 grams post workout shake
60 grams pwo meal

350 grams of carbs
65 grams breakfast
30 grams meal 2
30 grams meal 3
90 grams pre workout
80 grams post workout shake
55 grams pwo meal

325 grams of carbs
60 grams breakfast
25 grams meal 2
20 grams meal 3
90 grams pre workout
75 grams post workout shake
55 grams pwo meal

300 grams of carbs
55 grams breakfast
20 grams meal 2
20 grams meal 3
90 grams pre workout
65 grams post workout shake
50 grams pwo meal

275 grams of carbs
55 grams breakfast
95 grams pre workout
70 grams post workout shake
55 grams pwo meal

250 grams of carbs
50 grams breakfast
87 grams pre workout
63 post workout shake
50 grams pwo meal

225 grams of carbs
45 grams breakfast
79 grams pre workout
56 post workout shake
45 grams pwo meal

200 grams of carbs
40 grams Breakfasts
70 grams pre workout
50 grams post workout shake
40 grams pwo meal

175 grams of carbs
35 grams Breakfast
62 grams pre workout
43 grams post workout shake
35 grams pwo meal

150 grams of carbs
30 grams Breakfast
53 grams pre workout
37 grams post workout shake
30 grams pwo meal

125 grams of carbs
25 grams Breakfast
43 grams pre workout
32 grams post workout shake
25 grams pwo meal

100 grams of carbs
25 grams Breakfast
25 grams pre workout
25 grams post workout shake
25 grams pwo meal

Ok so i came up with these ratios by splitting carbs into a ratio i feel works best...

Carbohydrate splitting

Breakfast 20%
Pre-workout (1.5 hrs before) 35%
Post Workout Shake 25%
Post Workout Meal 20%

Now if your goal is to cut.......simply take your routine and designate different carb totals for that day. For weaker body parts have HIGHER carbs and for stronger body parts LOWER. On OFF days..i lowered carbs to around 125 grams. Since i wasnt eating a pwo shake that day i would trickle the 125 grams throughout the day rather than consuming them in large numbers over 1 or 2 meals. I dropped 13lbs of fat doing this while keeping all my strength and almost all my muscle. Obviously some muscle will be spared if your Natural like i am. Hope this information can be useful to you guys....if not

Here is an example of my routine with carb splitting incorporated in...

Chest/Bicep – 200 grams of carbs
Legs- 175 grams of carbs
Abs- 125 grams of carbs
Shoulders/Triceps- 150 grams of carbs
Back/Traps- 150 grams of carbs
4-arm/Abs- 125 grams of carbs
Hit Cardio – 100 grams of carbs


This is what im at right NOW......at first i started alittle higher and slowly dropped the macros as needed. I agree with the theory of 1.0-1.5(MAX) grams of protein per lb of bodyweight and especially if you are natural. I kept protein at around 190 grams per day....Fat is also increased on LOWER carb days. Udo's choice oil is a great choice for a pro/fat meal. Hope this contribution gets some feedback! NOW its time to eat!Later

[ckyass]

OF course everything written above will be different depending on how much you weigh and how sensitive your body is to carbohydrates. The best thing about cycling carbs for a cut is that you still have plenty of energy for your workouts. When cutting i have 3 goals.......LOSE FAT.........PRESERVE MUSCLE/STRENGTH...........KEEP INTENSITY HIGH.

[MuscleScience]

why are you doing so little amount of carbs on large muscle group days...(back, legs) and on arm days you doing more than legs?

[ckyass]

MY back is my best bodypart...so i simply dont need as many carbs for that day.and what do you mean... Leg day is 2nd highest on the carb cycle. My weak bodyparts are chest/bicep that is why i have higher carbs that day and have scheduled them first in the week. Obviously this will change from person to person depending on what their strong/weak points are.

[j4ever41]

thanks for info bro.

[MuscleScience]

MY back is my best bodypart...so i simply dont need as many carbs for that day.and what do you mean... Leg day is 2nd highest on the carb cycle. My weak bodyparts are chest/bicep that is why i have higher carbs that day and have scheduled them first in the week. Obviously this will change from person to person depending on what their strong/weak points are.

Around 50% of total muscle mass is in the legs. Not nearly that much in the chest and bi's.

[ckyass]

Around 50% of total muscle mass is in the legs. Not nearly that much in the chest and bi's.

Yes im well aware of that.....HOWEVER if im cutting i'm not looking to build size. My goal as mentioned uptop is to lose bodyfat, preserve muscle, and still have energy to get a descent workout in. When i am cutting i will up carbs slightly for legs and keep carbs consistent throughout the week for other bodyparts. I found these daily ratio's to work very well though.