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:

  1. you are over 18 years old
  2. you are in perfect health
  3. you currently have 6-pack abs (under 10% bodyfat)
  4. you are a competing bodybuilder or model who needs to get down to 3-6% bodyfat.
  5. 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.

carb cycling fat loss

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.


I agree to consult with my physician before starting this diet.
Step 1: Enter Your Gender
Step 2: Enter Your Weight
Pounds:
Kilograms:
Stones:
Step 3: Enter Your Height
Centimeters:
Inches:
Step 4: Enter Your Age
Step 5: Enter Activity Level
Step 6: Enter Meals Per Day

 

You Daily Calorie Requirements

Basal Metabolic Rate (BMR)Daily calories to maintain weight (TDEE)

 

Carb Cycling Plan (Repeating 4 Day Cycle)

Low Carb Days (3)High Carb Day (1)
Total Daily Calories calories calories
Number Meals Meals Per Day Meals Per Day
Calories Per Mealcalories calories
Protein 45%grams30% grams
calories calories
Carbohydrates* 30%grams50% grams
calories calories
Fat** 25%grams20% grams
calories calories

*The quality of the carbohydrates you eat is critical in this fat loss plan! On a restricted carbohydrate diet, getting enough fiber and vitamins is of critical importance. 100% of the carb calories you consume need to be from vegetables, whole unprocessed grains, legumes, and fruit – nothing else. If you have and thoughts of eating twinkies, sugar, alcohol, candy bars, wonderbread and spaghetti, don’t even consider undertaking this fat loss plan!

**The quality of the fat consumed is of paramount importance! Get your fats from unprocessed foods like nuts, avocados, and olives – avoid anything that pours or spreads. You need to insure that each day you get lots of omega-III fatty acids, freshly ground flax seed is the best.

Personalized Meal Plan

Most people find it really difficult to calculate nutritional information and come up with an actual meal plan that meets their needs. To help you get started on your fat loss program, my software has automatically generated a personalized meal plan for you based on the five questions you answered above and the requirements shown in your Daily Nutritional Chart. All portion sizes have been adjusted to meet your daily caloric and nutritional requirements. Note that it is only a sample meal plan. If you find these meals boring or gross, feel free to substitute any foods you want as long as meets the requirements shown in your Daily Nutritional Chart. If you have time to shop for fresh vegetables then by all means use them instead of frozen! Not sure what the nutritional data is on the food you want to substitute? Find the nutritional data of any food item here. Remember that for this plan to succeed, you must weigh, measure, and tally the nutritional content of every single mouth full of food. Be very careful of those ‘invisible’ calories, the juices, sodas, and the sugar/cream in your coffee. They can completely sabotage an otherwise flawless nutritional plan. Anything that passes your lips must be tallied in your nutritional plan.

Sample Meal Plan For Your Three Low Carb Days
FoodQuantity
(imperial)
Quantity
(metric)
Calsprocarbfat
Meal 1
when
wake
up
oats cups g g g g
whey protein powder oz g g g g
fish oil oz g g g g
Meal 2
3 hrs
after
meal 1
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 3
3 hrs
after
meal 2
mixed frozen veggies cups g g g g
scrambled egg whites eggs eggs g g g
nuts oz g g g g
Meal 4
3 hrs
after
meal 3
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 5
3 hrs
after
meal 4
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
ground flax seed tbsp g g g g
Meal 6
3 hrs
after
meal 5
oats cups g g g g
whey protein powder oz g g g g
fish oil oz g g g g

 

 

Sample Meal Plan for High Carb Day
FoodQuantity
(imperial)
Quantity
(metric)
Calsprocarbfat
Meal 1
wake
up
oats cups g g g g
scrambled egg whites eggs eggs g g g
olive oil oz g g g g
Meal 2
3hrs
after
meal 1
shredded wheat cereal oz g g g g
whey protein milk* oz g g g g
ground flax seed tbsp g g g g
Meal 3
3hrs
after
meal 2
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
nuts oz g g g g
Meal 4
3hrs
after
meal 3
shredded wheat cereal oz g g g g
whey protein milk* oz g g g g
ground flax seed tbsp g g g g
Meal 5
3hrs
after
meal 4
mixed frozen veggies cups g g g g
skinless chicken breast oz g g g g
nuts oz g g g g
Meal 6
3hrs
after
meal 5
shredded wheat cereal oz g g g g
whey protein milk* oz g g g g
ground flax seed tbsp g g g g

* To make ‘whey milk’ to pour over your cereal, mix whey protein powder and water with a whisk then pour over the cereal. Its actually quite good! Note that the quantities listed for the whey protein are for dry protein powder only, not the mixed liquid.


Water is extremely important, 90% of you don’t drink enough of it. If your pee isn’t almost clear, then you need to drink more water! The most important time to chug water is first thing in the morning when you are completely dehydrated. Many people show up to workouts dehydrated then start sipping their water – too little, too late. Strength and endurance can be reduced by up to 10% by dehydration – don’t show up to the gym dehydrated! Keep drinking all day long as required to keep your pee almost clear until about 4hrs before bedtime.

Like everything on scoobysworkshop.com, this calculator and personalized meal planner is completely free. Lots of websites have calorie calculators that you have to pay to use but my free calculator here is even better! If this is not the best calorie calculator you have ever used, please contact me via facebook and let me know how I can make it the best calorie calculator anywhere on the internet – free or not! My goal is to provide information so that the poorest teen can get the information they need to build ripped 8-pack abs. The information available on this website for free is just as good as all those expensive books, just not quite as polished – but its free! :)