![]() ![]() If you decide to utilize this method for gaining muscle mass, you’re free to (and encouraged) to adjust the fat and carb numbers to see what works for you. So in this case, he’s still cycling his carbs, but not as drastically as he might on a fat loss diet. Carbohydrates are important for recovery and refilling muscle glycogen, which helps with training performance.It’s easily stored in a caloric surplus, so to avoid fat gain, we must not eat too much fat. ![]() However, with someone who has a high expenditure, it doesn’t make a ton of sense to load up on dietary fat for two reasons: Note: *I originally mentioned in the guidelines that low carb days would be somewhere at or below 100g of carbs. Rest Day Intake (maintenance) | 2,850 calories Training Day Intake | 3,150 calories (+300) The goal will be to put him into a 300 calorie surplus on training days, and leave him at his maintenance intake on his off days. Sample Training Day Meal Plan:įor muscle gain, we’ll use the same exact stats above, but we’ll adjust the intake so we put him into a caloric surplus to help him recover and grow more muscle tissue. It seems enticing to aim for fast fat loss, but it’s not the ideal situation because the faster you lose fat, the more likely you are to lose muscle, which is the exact opposite of what we’re trying to achieve. “He’s only going to lose 3-4 pounds of fat per month. This should net him just less than 1 pound of fat lost per week.īy the way… Carbohydrates are macronutrients (just like protein and fat) Learn how to count macros easily with my free guide. Total weekly deficit: 2,400 calories (600×4). Since he’s training 3 days per week, we’ll make those his high carb days. If you need ideas for training, check out my workout plans article for some ideas. So for this example, we will set him up with 3 high carb days at his maintenance intake and 4 low carb days 600 calories below maintenance. Low carb day: anything at or below 100g carbsįor this example, we’ll use the numbers from my maintenance calories article.Īs per the maintenance calculator recommendations, his total maintenance calories are 2,850 (190×15) while weight training 3 days per week.High carb day: anything above 150g carbs.When using this method, you’re having what we call a high carb day followed by a low carb day. But it’s better to have a plan to work from, so see which one you are most attracted to and start there.įor protein recommendations, I’m using the figures from my article on how much protein we need. There are 2 methods I’m going to highlight today to help you set up your own carb cycling meal plan.īefore I go into the specifics of each method, here’s what you need to know… there’s no right way to do this. But how do you go about it? This article will tell you everything you need to know about how to setup your own carb cycling meal plan. Carb cycling is an incredible way to manage your diet for fat loss, muscle gain, and even just to maintain your weight (see my maintenance calories article for reference).
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