Carb-Cycling Strategies

Carb-Cycling Strategies

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During the dieting phase, you might need to use carbohydrate cycling. On different days you will consume high, medium, or low amounts of carbohydrates, which will vary based on your body type. Below are some guidelines.

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Ectomorph
Carbohydrate Recommendations for Carb Cycling
High Carb Days: 1.75–2.5 grams of carbs per pound of body weight
Medium Carb Days: 1–1.5 grams of carbs per pound of body weight
Low Carb Days: 0.5–1.25 grams of carbs per pound of body weight

Mesomorph
Carbohydrates Recommendations for Carb Cycling
High Carb Days: 1.25–1.75 grams of carbs per pound of body weight
Medium Carb Days: 0.75–1.25 grams of carbs per pound of body weight
Low Carb Days: 0.5–1 grams of carbs per pound of body weight

Endomorph
Carbohydrate Recommendations for Carb Cycling
High Carb Days: 1–1.5 grams of carbs per pound of body weight
Medium Carb Days: 0.75–1.25 grams of carbs per pound of body weight
Low Carb Days: 0.25–1 grams of carbs per pound of body weight

carb-cycling-every-day

CARB-CYCLING FORMATS
• 3 Days, 1 Day
3 baseline carbohydrate days would be combined with a high carbohydrate day every 4th day.
• 6 Days, 1 Day
3 low carb days, followed by 2 medium and 1 high. This is a popular re-feeding format for bodybuilders when starting their contest preparation. It gives the body enough time to access more body fat by limiting carbohydrate intake, but consistently adds the benefits associated with the highcarb day.

I have had great success using the carb cycles above with clients. In some instances I have seen
clients’ metabolisms increase to where they were consuming upwards of 3 grams of carbohydrates per pound of body.

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