Advanced Fat Loss – Carb Cycling
Carb cycling works, the question is “why?”. I have successfully used it to drop from 9% to 7% bodyfat without a loss of any muscle mass. With carb cycling it appears you get the rapid fat loss of a low-carb diet and the ability to drop your bodyfat to a very low level without cannibalizing muscle mass or without the many other drawbacks associated with a low-carb diet. Carb cycling is an advanced technique requiring true dedication, its not for the casual person trying to lose a few pounds. Carb cycling is appropriate if:
- you are over 18 years old
- you are in perfect health
- you currently have 6-pack abs (under 10% bodyfat)
- you are a competing bodybuilder or model who needs to get down to 3-6% bodyfat.
- you have very strong willpower and don’t need cheat meals
If you answered ‘No’ to any of those questions then basic calorie counting, smart substitutions, or eating healthy is all you need along with your daily cardio to get ripped 6-pack abs. On the other hand, if you are a bodybuilder who is stuck with 4-pack abs and you just cant seem to remove the bodyfat over those lower abs to get stunning washboard 6-pack abs with veins in the lower abs then carb cycling could be what you need! The leaner you are, the harder it is to remove fat without removing muscle – carb cycling can help you achieve this.
This is an advanced fat loss method and it takes a lot more effort and dedication than most people can muster but its the only way I know of to get from 10% bodyfat down to the 5% and get truly ripped without losing muscle mass. When you see your personalized meal plan that is required to use this carb cycling technique, you will see immediately why only highly motivated individuals will succeed – it is very strict. You must count, weigh and tally the nutritional content of every single mouth full of food.
There are several possible reasons why carb cycling as I present it here works so well for everyone. You can read about the carb-cycling theories in the below links but there is another simpler possible explanation – that is, my carb cycling meal planner lays out a very precise and easy healthy meal plan. Who knows, its possible the cycling of the carbs doesnt help that much at all. The fact remains though, if you follow the meals designed for you here by my calculator then you will lose fat fast and you will lose little if any muscle. The roots of this carb-cycling concept appear to be the zig-zag diet by Dr. Fred Hatfield. The experts and creators of the carb-cycling diet are Will Brink and Tom Venuto who both have written excellent books on losing fat – if you want to know more information about how carb-cycling fat loss works then check out their books, you can also read my review of their books.
The four day carb cycle consists of three days low carb followed by one day of high carbs. The math for figuring out the daily nutrition in a carb cycling plan is really complicated and most people don’t have the time to figure it out or the money to hire a nutritionist to do it for them which is why I have developed this free online carb cycling meal planner. In 20 seconds you can have a free personalized carb cycling meal plan tailored to your precise metabolic needs without ever having to read a nutritional label or get out your calculator!
People ask how long they need to stay on this carb-cycling diet, the answer is, until you reach your goal! It should be somewhere between two and eight weeks depending on your initial bodyfat. If it takes more than 8 weeks, you are doing something very wrong. Carb-cycling is a short term tool, get on, lose the fat, get off and go back to your normal healthy diet high in vegetables, whole grains, and fruits. There are no cheat meals or “blowing it” allowed, if you dont have the dicipline to maintain strict nutritional control for this two-eight week period then do not use carb-cycling! You either do carb cycling or you don’t.
The following five questions use the Harris Benedict equation to establish your TDEE (Total Daily Energy Expenditure) and from that I calculate the nutritional composition of your high carb days and your low carb days.
Video on carb cycling video.