Carb Cycling – A diet for endomorphics 1/2

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Introduction As there is almost no information about the diet “Carb cycling on the forum, I decided to describe this diet system – maybe someone will find something interesting. A few months ago I was interested in changing the diet from the classic 4-5g WW, 2.4 B, 1T for something that will allow me to get more “clean mass, I’m from endomorphic construction, and on the mass I always took a fad (of course not only by the endo type but also dietary mistakes) so I decided to change my diet and decided on Carb Cycling. Of course, I was afraid of the risk that something will go wrong, etc. But after reading a few articles on foreign websites (I study English so proficient English helps me find information about BB on sites such as the US) I decided to do it. As it turned out for me, it was a shot in 10, during the saa cycle I gained about 7 kg of good quality mass, 3.5 cm in biceps, and only 0.5 cm in the waist. Now I am OFF, I am pulling the creatine cycle and although I am in 3 weeks of reflex only note further progress as they know “dopingowcy is not easy .. So I describe Carb Cycling not only based on info from the net but about my experience with this diet. When it comes to reducing the use of this diet, my results are a reduction of 5 weeks -6 cm in the waist, -6kg, – 3 cm in the thigh, -0.5 cm in the shoulder. Of course, there was adequate aerobic training, and also good nutrients in high doses, but in my opinion, carb cycling contributed largely to the effects, moreover, I have always been of the opinion that the diet in this sport plays the most significant role. But to the point, let’s go to the introduction in “Carb Cycling 

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1) The main goals / uses of this diet are 

-theoretical simultaneous fat burning and weight gain, in practice weight gain with the minimum amount of fat (similar to low carb) 

– the second application of the diet is the reduction of fat, the rules remain the same, the quantities change (especially in the above) during the sculpture use of this diet is to preserve the largest amount of muscle mass while losing body fat. 

-diet targeting mainly endomorphics (insulin sensitivity, slower metabolism, etc.) 

2) The main assumptions 

-large amounts of above-mentioned on training days (optional for days of Heavy and Average) 

– smaller amounts of the above on non-workout days 

– manipulation of coals in particular times of the day (before tr., After training, in the morning) 

-organism in a sense does not adapt to a constant amount of macronutrients and kcal, there is one hundred such positive “surprising organism, or rather the rate of metabolism 

– the rule as you exercise, you eat so much 

– coals are eaten in the pores when they are needed most (mainly before and after training) 

– in non-stop days we can be on a light caloric minus (80-90% of the demand) 

– we keep plus caloric as in normal mass, or minus as we reduce, only that we consider it throughout the week and not as usual in the splits based on one day. 

 

I. Complex version (more complicated) 

For those who like to measure 147g breasts and 124g of rice 

a) we have days 

-High Carb (high carbohydrates) e.g. 4-6 g ww / kg 

-Moderate Carbs (average), e.g. 2-3 g / kg 

-Low carbs / No carbs (low or not at all off course) e.g. 1-2 g kg 

We keep the protein and fats on the same level every day, just like during a regular massage (in my case, 1.5 g of Fats and 3g Proteins per kg are checked) 

Description

“High Carb” days are on the days of the hardest training days (eg when we have 2 muscle groups practiced or just a large group of muscles, shoulders, back or cage, “Moderate in other examples, eg triceps, biceps, and no / low carb on NT days Of course, the determination of this diet is very much dependent on our bodies, we know ourselves when we have the hardest training, how much coal we need for kcal. We can consider this in the caloric balance of the whole week and knowing our needs, we set the whole week number of calories na + np. I need about 24.000 Kcal per week on mass so I add yet + caloric 7x500kcal per day and it gives me 27-28 thousand Kcal – this amount allows me to increase weight. 

II. A simple version (more empirical approach) 

-Training days a lot of coals 4-6g kg body mass 

-Non-training days around 2g / kg 

– coal on the days of tr In the morning, before training, after training the rest is meals without coals, this of course depends on the time of day when we train like in the morning, for example the first three meals from the rest and no carb, in the evening it coals in the morning and then 1-2 meals without coals seq. Before training and after tr. A large amount of carbohydrates 

-protein and fats as in every classic mask invariably the same every day 

-in non-workout carbohydrates only in the first 2 meals 

Sample version for reduction – training days 2-3g above 

-Non-training days (here we should give at least one day “no carb or something like CKD one day, but generally I think that 1g ww on kg. It is enough on low carb days, but again it depends on our predispositions, the weight of the purpose and methods, so everyone fixes it for themselves. 

-fats in relation to massages, we can limit, for example, up to 0.5 g per kg bw daily, while the protein can be raised, for example, from 2g to 3 g per kg body weight. We simply deliver as much as we always consumed during the reduction (fats and proteins) 

An exemplary schedule of my day on Carb Cycling mass: 

1. Scrambled eggs with 6-7 eggs + approx. 200g wholemeal bread 

2.200g chicken breasts, 50g pumpkin seeds / sunflower seeds 

3.200g chicken breasts / tuna can, 20ml olive oil 

4. Pre-workout meal 200g chicken breast + ok50g cheese + 200 / 250g rice + vegetables 

5. Post-training meal 200g chicken breasts / fish + 200 / 250g pasta + vegetables 

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You can read also: Diet for “hard gainers”!

Posted on: February 26, 2019

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