Carbohydrate Cycling Guide

June 17th, 2007 by Paul Johnson

Carbohydrate cycling is a powerful diet technique for those who want to lower their body fat % and become really ripped. It is very popular and effective in bodybuilding cycles. As the name implies, you "cycle" carbohydrates. Carbohydrate cycling keeps your body guessing and as a result, from hitting a fat loss plateau.

The downside to this diet is it is psychologically tough worrying about how much carbs you are allowed to eat and with the amounts constantly changing. Nothing ever effective is easy though right? I don't think this diet in my opinion is the best route for fat loss for naturally skinny ectomorphs.

There is many variations and tweaks you will do to fit your own physiology, but the basic common denomiator to the diet is 3 types of carb days; High Carb, Low Carb, and No Carb Days.

Protein and fat intake should be similiar to your traditional bodybuilding diet. You will try to get 20 to 50 grams of protein for all 5 to 7 meals in the day.

High Carb Day:
Everyone treats this one different. My motto is if you are going to do it, do it right. Cheat a little bit and have that big dessert you been craving. Now you are not to turn into a total pig and glutton yourself into everything in sight. But this should be a day with some loose diet restrictions. Make sure you eat your protein and fat sources first in your diet, so you are more likely to be full and hence eat less carbs.

Low Carb day:
This should be probably around 50% to 67% of your normal carbohydrates of your regular bodybuilder diet you would use to maintain your weight. You may have to tweak it a little, depending on your physiology and appetite, but I would be careful about going above 67%.

No Carb Day:
This is exactly what it says, absolutely no carbs on this day. This is one of the hardest days. You will be fighting slight lethargy and will be craving those carbs. You can help fight this by filling up on really solid protein sources, good fats, and drinking plenty of water

  1. Jakob on July 23rd, 2007

    This is exactly what I expected to find out after reading the title hydrate Cycling Guide. Thanks for informative article