* if you don't weight train on one of these days, swap meal 5 and meal 2 so you consume the carbs earlier in the day Now Back Off The ThrottleĪfter a string of low days, throw in a higher "carb load" day. Meal 6: 5.5 ounces eye of round steak (cooked measure), 2 cups broccoli, 4 caps Flameout®.Meal 5: Two-thirds cup brown rice (cooked measure), 7 ounces lean fish (tuna, cod, etc.).Meal 4: 6 ounces turkey breast (cooked measure), 2 cups asparagus or cauliflower, 1.5 tablespoons all-natural peanut butter.Meal 3: 2.5 scoops Metabolic Drive® Protein, 1 ounce almonds or walnuts, 1 teaspoon psyllium husk.Meal 2: 6 ounces chicken breast, large green salad with 1 tablespoon extra virgin olive oil and balsamic vinegar.Meal 1: Half-cup oatmeal (raw measure), 2.5 scoops Metabolic Drive® Protein, 1 teaspoon macadamia nut oil, 1 teaspoon psyllium husk (for fiber).Wake-up: Take 2 caps Hot-Rox® Extreme and drink a cup of black coffee.This gives a daily calorie total of 1850, a little less than 10 calories per pound of bodyweight. 25 grams per pound of bodyweight (50 grams). Set protein at 1.5 grams per pound of bodyweight (so 300 grams for our 200 pound male) and fat at. If you weigh more (or less), just calculate accordingly. That's pretty low, but we don't have much time and need to maximize progress (without risking catabolism) before the big day. So if you weigh 200 pounds, you'll have 50 grams of carbs per day for four days in a row. 25 grams per pound of bodyweight (that's total bodyweight, not LBM). The goal is to burn both glycogen and fat. Some sprint intervals would work great here, or just alternating two minutes moderate with one minute hard. I'd advise weight training two or three of these four days as it'll help deplete muscle glycogen, burn fat, and support muscle maintenance.Ĭardio should be done every day – 30 minutes of moderate to high intensity. This serves to deplete glycogen stores and keep insulin levels low to optimize fat burning. We kick things off with four low carb days in a row (Monday through Thursday). Simply modify them to fit your own circumstances. ![]() ![]() This exact setup might not be a perfect fit for your situation (perhaps you have three weeks, or just ten days), but you can see the general principles involved. Carb cycling lets you take advantage of the fat-burning effects of a low carb diet while still allowing the benefits of a periodic carb up (increase metabolism, refill glycogen stores, increase leptin, and staving off potential catabolism). We'll be using carbohydrate cycling to prep for the big day.
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