Guide For Dynamic Carb Cycling

Guide For Dynamic Carb Cycling

Guide For Dynamic Carb Cycling

Goal: Fat loss
NOTE*–N=No-carb day, L=Lower-carb day, H=Higher-carb day

  • No-carb Days—2 per week
  • Lower-carb Days—3 per week
  • Higher-carb Days—2 per week

Sample Diet Rotation (Starting on Monday)—L,L,N,H,L,N,H

—So with the rotation above, this individual would ideally have their toughest/highest-volume training days on Thursday and Sunday of each week. Depending on their training regimen, they should keep Wednesday and Saturday as cardio days (or off days) and the rest of the week could be for “lighter” resistance training days.

Goal: Fat loss (and isn’t very insulin sensitive)
NOTE*–N=No-carb day, L=Lower-carb day, H=Higher-carb day

  • No-carb Days—3 per week
  • Lower-carb Days—3 per week
  • Higher-carb Days—1 per week

Sample Diet Rotation (Starting on Monday)—N,L,N,H,L,N,L

Goal: Muscle gain
NOTE*–N=No-carb day, L=Lower-carb day, H=Higher-carb day

  • No-carb Days—1 per week
  • Lower-carb Days—3 per week
  • Higher-carb Days—3 per week

Sample Diet Rotation (Starting on Monday)—L,H,N,H,L,L,H

Goal: Muscle Gain (and is highly insulin sensitive)
NOTE*–N=No-carb day, L=Lower-carb day, H=Higher-carb day

  • No-carb Days—0 per week
  • Lower-carb Days—4 per week
  • Higher-carb Days—3 per week Sample Diet Rotation (Starting on Monday)—H,L,H,L,L,H,L

Full article and rationale for carb cycling at http://www.muscleandstrength.com/articles/carb-cycling-build-muscle-lose-fat

This is a sample 2-week plan

If you have questions or concerns, let me know, I can adjust if needed. If you like, you can drink coffee in the AM with stevia, and/or an iced tea in the PM with a stevia. Other than that, drink LOTS of water!

Breakfast:
2 scoops of Pure Protein powdered Mixed with Cold Water and a little unsweetened Almond milk 14oz. (This is a good Low Carb protein, I like the Chocolate)
3 eggs cooked any way you
1 slice of 100% whole wheat toast, or 1x 100% whole wheat tortilla

Snack 1:
Fruit – banana, apple, orange, etc.

Snack 2 or Meal Replacement:
1 scoop Shakeology (w/protein supps as desired, which can also be used as pre/post-workouts)

Lunch:
Grilled chicken breast
Small salad with some veggies (small portion of Ranch or low-fat dressing)
or, low sodium Chicken soup with lots of veggies

Snack 3:
Right before walking and stretching, and workout:
2 lightly salted rice cakes, with Natural Peanut Butter, or Natural Almond Butter
6oz of juice: Cranberry/ Natural apple un-filtered/ or Pineapple

Snack 4:
Post- workout:
2 scoops of Pure Protein powdered Mixed with Cold Water and a little unsweetened Almond milk 14oz
Banana or piece of fruit

Dinner:
Grilled or steamed Salmon, Cod or Talapia
Green Veggies (Asparagus, Broccoli, peas, beans, salad, etc.)

Snack 5:
S/F Yogurt…Greek is best, raw almonds, dark chocolate (small portion)

6-WEEK FAT-BURN PLAN

Follow these steps over the next 6 weeks to increase your body’s ability to burn fat.
By Chris Aceto and Eric Velazquez

Week Strategy

Week#1             L – L – N – H – L – N – H
§ Reduce carbs by half for four days, then gradually increase to normal portions
§ Eliminate carbs from your last meal of the day
§ Supplement with Arginine (3-6 gm/1+ scoop) on empty stomach morning/night

Week#2             L – L – N – H – L – N – H
§ Add two 30-40-minute cardio sessions per week
§ Add 50 gm protein and 5-8 gm Leucine per day (3-5 capsules)
§ Add 2.5 gm cap of Yohimbine HCl w/L-Leucine when doing HiiT and/or cardio
§ Complete 2 cardio workouts session of 30 mins

Week#3             L – L – N – H – L – N – H
§ Add a fat-burner (Green Tea Extract added to diet green tea bottles GTE)
§ Cut carbs further on one of your low-carb days to 25% of regular intake

Week#4             H – L – H – L – L – H – L
§ Schedule 40 mins of medium-high intensity cardio post-workout or first thing in the morning

Week#5             H – L – H – L – L – H – L
§ Have a 500-700-calorie cheat meal on one of your regular-carb days
§ Add 50% more sets/reps to your weight workouts (15 reps/set and 4-5 sets/exercise)

Week#6             H – L – H – L – L – H – L
§ REST: Take a 3-day break from the entire plan, then start again as needed and/or w/adjmts

 

 

 

The Ultimate Belly Fat Loss Routine

Combining strategies to make a powerful belly fat loss regimen… If you want optimal results, you’ll lift weights 5 times per week, and do HIIT cardio 3 – 4 times per week, for about 25 minutes per session.

After A.M. Waking
Fasted State

Drink water w/supps 15-minute before a morning workout:
§ 10 grams BCAAs or 3-5 grams L-Leucine
§ Supplement with Arginine (3-6 gm)
§ 1 cap (400 mg) green tea extract
(NOTE: GTE on an empty stomach can make some people nauseous. If that happens to you, reduce to 200 mg. If that still does, reduce to 100 mg, and if it’s still an issue, cut it out altogether and split the daily dosage between lunch and dinner, taken with food.)
§.2 mg of Yohimbine (15-16 mg) per kg of body wt

  • I then go lift/workout for 45-60 minutes, and my post-workout meal is the first of the day.

With Lunch #Shakeology

About 4 Hours after Lunch or a Light Dinner
Protein and Veggies or ShakeO

If doing Cardio that day: The purpose of eating a light dinner is to minimize the insulin response, so it can return to a baseline level before you do your cardio. About 15 minutes before doing 25 minutes of HIIT cardio, take the following:
   § 10 grams BCAAs or 3-5 grams L-Leucine
   § Supplement with Arginine (3-6 gm) on empty stomach at night
   § 1 cap (400 mg) green tea extract

  • .2 mg of Yohimbine (15-16 mg) per kg of body wt

If you’re not doing Cardio that day: Take the GTE
Don’t take the BCAAs or Leucine, or Yohimbine.

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John "Doc" Blake - Author

John's heartbeat and focus is to empower poor, disenfranchised, and at-risk city kids through biblical kingdom building of the body, mind, and spirit for sustained fitness and wellness throughout life. More Than Gold fitness and sports camps were established in 1996 to build solid sports skills and strong Christian character in city kids ages 7-14. Today, personal fitness, boot camp training, nutrition planning, sports camps and academies are offered.

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