Q for all of you low-carb guys.

[Alphatier]

So all of you that are trimming down foe the summer, and are following a low carb diet, how much do you go over your usual caloric intake on your carb-up day(I'm assuming all the people that want to spare LBM have carb-up day).

So let's say your daily caloric intake to cut down is 2,500 cal., how many calories do you guys consume on your carb-up day?

Just curious to see the different methods people use on here

[eatrainrest]

well, reading cliff notes from ronnies recommendations, the first day he says bump up 150g carbs and the 2nd i believe 2000 calories with another 300g carb and 30-100g fat. example of my low carb days would be 150, 2nd carb up day would be up 300, and third (cheat as he says) carb up day i would probly get around 450 carb and probly 40 more g of EFA's.

[Alphatier]

well, reading cliff notes from ronnies recommendations, the first day he says bump up 150g carbs and the 2nd i believe 2000 calories with another 300g carb and 30-100g fat. example of my low carb days would be 150, 2nd carb up day would be up 300, and third (cheat as he says) carb up day i would probly get around 450 carb and probly 40 more g of EFA's.

oh that's interesting. So you go over by several hundred calories, correct me if I'm wrong?

[Alphatier]

Oh and btw, how is it going with the diet? seeing good results?

[eatrainrest]

"Monday-low, Tuesday-low, Wednesday-high (carbs clean on the first carb/calorie up day (day 3), Thursday-low, Friday-low, Saturday-high (cheat day), Sunday-low. Add in some junk food carbs like pizza on the second carb up day (day 6 Saturday). I recommend increasing calories through carbs by around 500 (150 carb grams) on the first carb up day, (for i.e. Wednesday) and increasing both carbs and fats to total around 2000 calories (300 carb grams and 30-100 fat grams) during the second carb/ calorie up (cheat day), (for i.e. Saturdays). (Keep in mind that a carb up day and a cheat day are not one in the same)! Factor in how much cheating you should allow on cheat days and stay within your limits."

[eatrainrest]

oh sorry, i actually didnt start carb cylcling... dont see the need right now im running a 40/40/20 split at my maintenance level (BMR+ACTIVITY) and lowering carb/protein on non workout days and am seeing strength gains and losing weight

[Alphatier]

oh sorry, i actually didnt start carb cylcling... dont see the need right now im running a 40/40/20 split at my maintenance level (BMR+ACTIVITY) and lowering carb/protein on non workout days and am seeing strength gains and losing weight

Thanks for the information bro. So it's really recommended to go over the usual intake by quite some calories lol. I usually only added like 200 cals on carb-up day lol.

Sounds great bro, are you just eating maintainance cals and just letting cardio take care to burn fat? Anyways keep on working hard

[eatrainrest]

thanks man, yea ive made alot of fine tunes to a shitty diet. ie, stopped drinking (for now) lol, upped protein huge, consistently eating every 3 hours, more intensity training, etc. yep and im going to start doing AM cardio int he summer once i get my treadmill lol... either way looks liek your doing solid with it... personally i dont see the need for carb cycling/ketosis unless its absolutley necessary. goodluck

[Alphatier]

thanks man, yea ive made alot of fine tunes to a shitty diet. ie, stopped drinking (for now) lol, upped protein huge, consistently eating every 3 hours, more intensity training, etc. yep and im going to start doing AM cardio int he summer once i get my treadmill lol... either way looks liek your doing solid with it... personally i dont see the need for carb cycling/ketosis unless its absolutley necessary. goodluck

Sounds good man, you have a solid schedule like me. Yeah AM cardio has helped me a lot to trim down.

Yeah I know, I should've gone with a 40/40/20 split, but whatever, it's working. I'll start bulking in september, probably cycling in october, and then next spring I'll cut with a 40/40/20 split and see how it goes.