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_FITMAMA's Photo _FITMAMA Posts: 3,395
4/3/12 6:51 P

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Everyone is different so it's too hard to say what will work for you. You will need to start somewhere and then re-assess.

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-WISPY-'s Photo -WISPY- Posts: 25,193
3/20/12 1:38 A

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I may not be much help to you as I am new to it as well. It seems to be that we each find out individaully what works for each of us.

I did do the carb cycling based on my own body. I can only eat 20 carbs in order to maintain. For me this has to be natural carbs likes veges. I dont set up an carb cravings when I stick to natural food only.

I have however now changed to cal cycling as I lose more quickly with that. I base it on my lose cal intake and my maintain cal intake and do two days low one day high. This does work well for me. I then do the lo carb at 20 max a day in order to get more protein for a while and maintain what I have lost, then do the low cal cycling again.

Wishing you well.

"Give thanks for everything until you are absolutely sure it is not a blessing in disguise." Eastern Proverb.
~~~~~~~~~~~~~~~~~~~~
"Be the change you wish to see in the world.." Mahatma Gandhi.
~~~~~~~~~~~~~~~~~~~~
"Quitters never win and winners never quit." Anon
~~~~~~~~~~~~~~~~~~~~
Make the decision to enjoy today. Do what you need to do for tomorrow - but live fully in TODAY.
~~~~~~~~~~~~~~~~~~~~


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BABAKAPUSTA's Photo BABAKAPUSTA SparkPoints: (17,347)
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3/19/12 9:56 P

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How low is low. I heard 45 but I eat that much for breakfast almost every day. I start with Aloe & Juice. I drink it because I have acid reflux and it really helps. I can do pretty well the rest of the day until mid-afternoon. The other day I ate a pint of Moose Track Ice cream. I've never done that before, not even close. I just couldn't stop. My brain said one more bite until it was gone.

That blew my low carb day.

I'm trying, got down to the 80's the last couple of low days. Is that too high to do any good?

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_RAMONA's Photo _RAMONA Posts: 5,527
2/27/12 2:57 P

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I'm sorry for your troubles _FITMAMMA... my comment isn't directly aimed at anyone personally... and I wouldn't have responded as such to Wispy, either, but I know her from another team and I didn't want her associating me with the general atmosphere around here... and I didn't want her left feeling as I have felt on many an occasion.

While joking to a point, I stand by my comment, and my experience on this team (and Wispy's, actually... and yours, for that matter it seems). There are over 300 members on this team. *Nobody* has ever responded to any of my questions (except for Dee... we are now friends... and I had to go to her personally), and on several threads my comments/questions were disregarded entirely (obviously not because I'm inarticulate) while other people seemingly more 'in the know' had their questions responded to, and their egos stroked.

I've been at SparkPeople through four years of my own troubles (my own critically ill child, a flood and the ensuing chaos, chronic and debilitating illness of my own), and never have I been on another team more self-absorbed and unencouraging. As I said, I stay because I have a skin thick enough to with stand the lack of interest in anything I have to say or want to know, because I have the ability to figure things out for myself given enough time to eavesdrop, and I'm not going to let anyone else determine my own success... but not everyone is as strong. If I actually knew what I was doing, I would offer more to others (not that anyone is even interested in discovering if I have anything to offer), but as it stands, I can only offer my experience and observations.

And before you chastise me for voicing my opinion here, I also feel the need to point out that this is only the second time I've been upfront about how I feel... I try very hard to always be nice and encouraging... and the last time I said anything several weeks ago, no one even noticed THAT. Draw your conclusions as you will. A 'leader' is only a very small part of 'team'... and the leader on a Sparkteam isn't responsible for every other member on it.

Again, I am VERY sorry for your troubles... there are times in every Spark's life that their family and personal needs MUST come first, and it sounds like this is definitely not a time for you to be worrying about this team. I'm sorry that my comment struck you harshly at a time when you, too, need encouragement. The team is what it is, and it will take care of itself. Take care of your daughter... take care of yourself. All the time my daughter was ill, I never once regretted spending my time with and for her. You, your daughter, and your family will be in my prayers...

May your every day be all you need it to be. May an all abiding peace fill your thoughts, rule in your dreams each night, and conquer all your fears. May God manifest himself in ways you have never before experienced. May your joys be fulfilled, your dreams be closer, and your cares be lifted. I pray that faith enters a new height in you, that your territory be enlarged, and that fulfillment is just one step closer.

MAY GOD ABUNDANTLY BLESS YOU, and those you love, in every way that you require. May he hold you gently in the palm of his hand in a very personal way, and may you rest in the fullness of his love, his grace, his strength, his wisdom, his rescue, his redemption, his healing, his inspiration, his restoration and his mercy as you require it! May you carry in your heart always an extra special awareness of God's great love for you, may you feel his sweet and gentle touch upon your life, and may you see his miracles all around you. I pray in the name of Jesus Christ, our Lord. Amen!

Ramona

Edited by: _RAMONA at: 2/27/2012 (15:50)

'An Apple A Day' keeps the doctor away...
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NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

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_FITMAMA's Photo _FITMAMA Posts: 3,395
2/27/12 8:17 A

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_RAMONA...

This team has NOTHING to do with "the cool kids" and it has never been implied. I am only one person with many responsibilities, including my daughter being terminally-ill and my own health issues. I haven't been able to keep up w/ Spark over the last year as I would like and I have asked the team countless of times for someone to step up and help me with this team, but I get no responses.

Wispy... I answered your question both on another thread and on your Spark Page.





TOTAL BODY FITNESS & NUTRITION -
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Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
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"When the world says Give Up


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-WISPY-'s Photo -WISPY- Posts: 25,193
2/26/12 11:18 P

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Ramona thank you so much my dear. What a lot of information. i really appreciate it. I am on another team with you I think I know your name.

You are a dear. I am going to copy and paste it all.

Big hugs.

"Give thanks for everything until you are absolutely sure it is not a blessing in disguise." Eastern Proverb.
~~~~~~~~~~~~~~~~~~~~
"Be the change you wish to see in the world.." Mahatma Gandhi.
~~~~~~~~~~~~~~~~~~~~
"Quitters never win and winners never quit." Anon
~~~~~~~~~~~~~~~~~~~~
Make the decision to enjoy today. Do what you need to do for tomorrow - but live fully in TODAY.
~~~~~~~~~~~~~~~~~~~~


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_RAMONA's Photo _RAMONA Posts: 5,527
2/26/12 12:23 P

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Hi, Wispy! I'm sorry that nobody with more knowledge than I has responded (still trying to figure this out for myself, too)... this team is like that... if you're not one of the 'cool kids' you're not likely to get much response from anyone... they're all too busy chiselling their abs, LOL!

My only suggestion is to do what I have done, go through the threads... you will eventually glean all of the information you're looking for... and for any actual *support* and *encouragement* go to your other teams. I've never had anyone respond to me in this one, either.

Just to get you started, this is from further down in one of the sticky topic threads, courtesy of JAZZID (Dee).. if you go to her page and ask her qurestions directly she's great about that!

THIS IS FROM BFFM:

3:1 Carbohydrate “Cycling” – The Most Effective Fat Burning Technique EVER!

A low to moderate carbohydrate and high protein diet will cause much faster fat loss than a high carbohydrate diet. However, it may seem like the disadvantages outweigh the benefits. Fortunately, there’s a solution to these problems and it’s called
“carbohydrate cycling.” Some people refer to carbohydrate cycling as “zig-zag” dieting,“Hi-low” dieting, “carbing-up” or carbohydrate “re-feeding.”

Regardless of what you name it, carbohydrate cycling is probably the most powerful fat burning strategy on the planet. Nothing else even comes close. It is the ONLY guaranteed way to outwit the body’s starvation response when calories and carbohydrates are low. Not only do you avoid a negative response, but you also invoke many positive responses that do not occur when holding your carbohydrates and calories at the same low level day in and day out.

That’s the main problem with conventional low
carbohydrate diets – they suggest that you drop your carbohydrates and keep them low.

What I am suggesting is that you drop your carbohydrates for a few days, then increase
them again before your body figures out what the heck is going on!

Carbohydrate cycling has been a well-kept secret of bodybuilders and fitness models for decades, but anyone can use it to accelerate fat loss or break a plateau. The beauty of this method is that it allows you to get all the fat loss benefits of low carbohydrate dieting without the low carbohydrate side effects. Most important, it keeps your metabolism elevated and prevents you from going into starvation mode.

**********************
Why you shouldn’t stay on low carbohydrates for more than three days in a row:

After three days in a row on low carbohydrates, your glycogen levels will be
almost completely depleted. If you were to continue on low carbohydrates for a fourth day, fifth day, or beyond, you would notice your energy and training intensity begin to diminish. You would also notice that your muscles would “flatten out” and become
softer. Your metabolic rate would begin to slow down and your thyroid gland would decrease its output of thyroid hormone. Basically, your diet would become less and less effective the longer you stayed on low carbohydrates beyond the three day period. Your
body is so “smart,” it simply makes changes in physiology and metabolism to compensate for the prolonged lack of carbohydrates (which it interprets as starvation). That’s why you have to “shake things up” and keep your body off guard by throwing in a high carbohydrate day every fourth day.

**********************
High days and Low Days:

Carbohydrate cycling is based on the concept of rotating low carbohydrate days with high carbohydrate days instead of keeping carbohydrates low all the time. Every fourth day your glycogen levels are restored with a “carb load” or “high carb day” (also known as “high day”). Your energy stays up, your muscles fill out and tighten and your
metabolic rate gets a boost as if you squirted lighter fluid on a dwindling fire.

The high day also makes your entire diet easier to stick with because no matter how difficult it is to get through those three low days, you have a “high day” to look forward to (Believe me, eating all those yummy carbs after three days without them is like getting a “high!”). The “high day” also bypasses all the side effects. You get noticeably leaner with every three-day low carbohydrate cycle as your body dips deeply into stored body fat without the carbohydrates readily available for fuel. Surprisingly, you may even continue to get leaner even on the high carbohydrate days because of the boost in metabolic rate.

Carbohydrate cycling also prevents your body from becoming inefficient at using carbohydrates for energy. When you cut your carbohydrates out for a long time, your body begins depending on fat for fuel and it learns how to use fat for fuel more efficiently. You often hear low carbohydrate diet proponents say that the low carbohydrate diet turns you into a “fat burner” while a high carbohydrate dieter turns you into a “sugar burner.” This may be true, but there’s a huge downside to staying on low
carbohydrates all the time and becoming an exclusive “fat burner:” Your body becomes lazy and inefficient at burning carbohydrates. When you eat them again after a long absence, your body doesn’t know what to do with them. This is one of the reasons you will simply blow up overnight and gain weight back the minute you re-introduce
carbohydrates after a long absence. Unless you plan on never eating a carbohydrate ever again, you’d better think twice about long-term carbohydrate restriction. Low carbohydrate diets are NOT “lifestyle” programs.

**********************
What’s the alternative?:

4:1 or Carbohydrate load every fourth day. When you carbohydrate load a depleted muscle, the carbohydrates are quickly soaked up by the muscle on that fourth day because the muscles are “hungry” for carbohydrates. By repeated cycles of depletion and re-loading, your muscles become extremely efficient at storing carbohydrates as muscle glycogen rather than partitioning them to body fat.


**********************
Fine tuning the carbohydrate cycling method:

As you get leaner and leaner, you may find that you lose weight too quickly on the 3:1 carbohydrate cycling plan (no kidding!) As you learned in earlier chapters, it’s not a wise idea to lose more than 1.5 to 2.0 lbs of body weight per week. If you lose more than two pounds per week, you are much more likely to be losing LBM with the fat.

* If you lose lean mass or drop weight too quickly, you should adjust your high to low day ratio by increasing your carbohydrates (and calories) overall or by keeping your low days the same and adding more high days. You can do three low carbohydrate days followed by two or three high carbohydrate days.

Taking two or three high days after three low days will not only help reduce muscle loss, it may allow you to gain small amounts of muscle as you lose body fat. It’s not uncommon for my clients to lose 18-24 pounds of fat in three months, while gaining three to four pounds of muscle in the same period while using the is technique.

It’s very difficult to put down one single example of 3:1 carbohydrate cycling as I’ve described it here and have it apply to everyone. A little bit of experimentation and fine tuning will be necessary to discover what amount of carbohydrate works best for your high and low days. It’s absolutely essential for these types of advanced diets to be customized.

Grams of carbs to cycle:

On average:

WOMEN: would consume about 90-130 grams of carbohydrates on low days and about 200 to 250 grams of carbohydrates on high days.

MEN: would consume 150-200 grams of carbohydrates on low days and 300-400 grams of carbohydrates on high days.

**PLEASE NOTE: The only way to determine how many grams of carbohydrates are right for you is to experiment until you find your "optimal level" and the results start coming. There are calculators that can assist you in determining what your carbohydrate/macro needs are. Please also keep in mind that with all weight loss, you will have to recalculate and adjust your carbohydrate/macro needs to keep up with the weight loss.

On your low carbohydrate days:

- Eat protein and starchy carbohydrate in your early day meals (meals one through three)

- Late day meals (meals three to six) eat protein with only fibrous carbohydrates like green vegetables and salad no starchy carbohydrates!

- On your high days, you can eat starchy carbohydrates with every meal (and if you’re going to have a “cheat day” make it on a high day).


TOTAL BODY FITNESS & NUTRITION -
www.totalbodyfitnessandnutrition.org


'An Apple A Day' keeps the doctor away...
www.marksdailyapple.com/primal-bluep
rint-101/#axzz28X8ooJ1H



NOTE: My weight tracker is NOT a truthful representation of my weight. Instead, I am using it as a tool to help me visualize my goal as though it's already been achieved!

www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=2108522


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-WISPY-'s Photo -WISPY- Posts: 25,193
2/26/12 2:42 A

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O dear so sorry not to hear from anyone.

Ive been doing it for a week now. Just about to start week 2. I have been doing 10 carbs on he low carb days, and 40 on the high carb days. Hope it is going well, just have to wait and see.

"Give thanks for everything until you are absolutely sure it is not a blessing in disguise." Eastern Proverb.
~~~~~~~~~~~~~~~~~~~~
"Be the change you wish to see in the world.." Mahatma Gandhi.
~~~~~~~~~~~~~~~~~~~~
"Quitters never win and winners never quit." Anon
~~~~~~~~~~~~~~~~~~~~
Make the decision to enjoy today. Do what you need to do for tomorrow - but live fully in TODAY.
~~~~~~~~~~~~~~~~~~~~


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-WISPY-'s Photo -WISPY- Posts: 25,193
2/19/12 9:12 P

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Hi Im new here, I did post on one of the threads yesterday but cant find it now. :o)

Ive been doing low carb for several months and would like to try this alternative.
Low carb keeps me mainting, but then I have to do low cal as well on the weeks I am going to lose. So I guess Ive been carb cycling in that way. However 3 days low carb and one not so low sounds great.

I cant eat grains or sugar, so my carbs come from veges and fruit. Does this sound all right. I am diabetic and the low carb is great for that, keeps my numbers right. Do you know if the higher carbs every fourth day will make me spike? Its fine the way I have been doing it.
But the long spells of low carb and then the really low cal 1000 a day to lose could perhaps be improved on.

How many carbs should I eat on Hi carb days and how man on low carb days. I currently stick to 20gr all the time otherwise I gain. On the low cal weeks however I dont count carbs at all, but sure do get hungry. That is the wonder of low carb - no hunger, no cravings, no binging.

I am disabled and in my seventies so do not "exercise" except some walking. Thanks for any help you can give me.

Edited by: -WISPY- at: 2/19/2012 (21:13)
"Give thanks for everything until you are absolutely sure it is not a blessing in disguise." Eastern Proverb.
~~~~~~~~~~~~~~~~~~~~
"Be the change you wish to see in the world.." Mahatma Gandhi.
~~~~~~~~~~~~~~~~~~~~
"Quitters never win and winners never quit." Anon
~~~~~~~~~~~~~~~~~~~~
Make the decision to enjoy today. Do what you need to do for tomorrow - but live fully in TODAY.
~~~~~~~~~~~~~~~~~~~~


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_FITMAMA's Photo _FITMAMA Posts: 3,395
2/18/12 10:04 A

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Awesome! Feel free to ask questions along the way!

TOTAL BODY FITNESS & NUTRITION -
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Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
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We'd love for you to join us!

TEAM LEADER OF:
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CTRACIN's Photo CTRACIN Posts: 550
2/17/12 9:53 P

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I'm going to give this a try on Monday. Wish me luck! Hoping the weekend will give me time to think of what to eat each day.

10/23/10 - Race for the Cure 5k = 38:15
11/24/10 - Turkey Trot 2 mile = 18:44
4/9/11 - Capital Strider's Loop the Lake 8K Race = 52.28
4/30/11 - Drake On The Roads 8K = 44.30
6/4/11 - Dam to Dam 20K = 2:14:48
7/16/11 - Flex 4 Pink 5K = 30:20
10/1/11 - Get Your Rear In Gear 5K = 26.48
10/15/11 - Principal 5K Road Race = 28.11
10/22/11 - Race for the Cure 5K = 25.25
11/24/11 - Turkey Trot 2mi = 16.30
Warrior Dash = 40 min
10/21/12 PFG 5K = 25.09 (1st)


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_FITMAMA's Photo _FITMAMA Posts: 3,395
2/15/12 8:39 A

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Welcome to the team 1BEAUTYGURU!

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1BEAUTYGURU's Photo 1BEAUTYGURU SparkPoints: (5,299)
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2/6/12 9:39 A

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Hi, new here. I came looking for this team because I will be starting carb cycling in 8 weeks on my program.

Just wanted to give a heads up for those new to carb cycling or for those who are having some issues trying to figure out their magic numbers...
At bodybuilding.com, Jamie Eason's LiveFit 12 Week Trainer Challenge, she has a carb calculator located in Phase 3 of her program. Some of you may find it useful...or not. She does three days of low carb followed by a high carb day. I've never cycled before but just wanted to join here for support when the 21 day stretch begins!

Hope this may be helpful for some...have a great day!

"We must become the change we want to see."
~Mahatma Ghandi


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FILIZODABASI Posts: 15
12/24/11 3:50 P

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I have been doing 3 low carb days (0.5 gm per pound) , 3 normal and 1 high day (2 gm/pound)
Happy Holidays

_FITMAMA's Photo _FITMAMA Posts: 3,395
12/24/11 9:31 A

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You may want to try 3 very low days, 1 high day for a few weeks to get yourself going again. Then reassess.

Happy Holidays!


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FILIZODABASI Posts: 15
12/23/11 1:05 P

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I have been carbcycling since april 2011. Gave a break during the summer. I think I did not lift as much as I was feeling weak during low carb days when I restarted carbcycling. My caloric intake did not differ between before summer and after while carbcycling.

_FITMAMA's Photo _FITMAMA Posts: 3,395
12/22/11 6:26 P

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FILIZODABASI - how long have you been carb cyling this time around? And is your calorie intake the same as well? If you aren't exercising the same as you were, maybe your cals need to be adjusted?

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FILIZODABASI Posts: 15
12/14/11 7:06 P

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Hi,
I have been doing carb cycling since april 2011. Initially it worked very well, I went down from #115 to #110 over 2 months. Then I gave a break, and gained weight up to 120 over two months as I was not able to exercise (lifting weights and HIIT) for a while. Then I tarted cycling again but this time I did not get good results, the weight decline was very slow and came to a stable point. And also I had an urge to eat a lot of carbs. Although I kept my carbs 0.5 gm per lb on low days, 1 gm per pound on moderate days and 2.5 gm per lbs on high days and I anly I had one high day per week. This plan wa snot any more different than the first time. One problem maybe I did not lift heavy on my low carb days, eventually doing less strength trainig. I do not have a clear answer to that which is frustrating.

_FITMAMA's Photo _FITMAMA Posts: 3,395
12/14/11 6:41 P

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That depends. Are you good with portion control?

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HUNGRYBIRD Posts: 1
11/30/11 10:03 P

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I'm new to all this, so sorry if this is a silly question, is it necessary to count calories as well as carb cycling?

FILIZODABASI Posts: 15
5/29/11 2:23 A

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This schedule is pretty good. I go lower on my low days (0.5 g/BW in pounds), but I do have 3 moderate days when I consume 1 gm/BW (112 grams).
By the wayI have lost 1 more pound since I posted at the beginning of the week, so since april 27th when I started carb cycling I have lost 3 pounds total, not too fast and no muscle loss. It t akes a lot of meal planning I must confess!

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THIS IS FROM BFFM:

3:1 Carbohydrate “Cycling” – The Most Effective Fat Burning Technique EVER!

A low to moderate carbohydrate and high protein diet will cause much faster fat loss than a high carbohydrate diet. However, it may seem like the disadvantages outweigh the benefits. Fortunately, there’s a solution to these problems and it’s called
“carbohydrate cycling.” Some people refer to carbohydrate cycling as “zig-zag” dieting,“Hi-low” dieting, “carbing-up” or carbohydrate “re-feeding.”

Regardless of what you name it, carbohydrate cycling is probably the most powerful fat burning strategy on the planet. Nothing else even comes close. It is the ONLY guaranteed way to outwit the body’s starvation response when calories and carbohydrates are low. Not only do you avoid a negative response, but you also invoke many positive responses that do not occur when holding your carbohydrates and calories at the same low level day in and day out.

That’s the main problem with conventional low
carbohydrate diets – they suggest that you drop your carbohydrates and keep them low.

What I am suggesting is that you drop your carbohydrates for a few days, then increase
them again before your body figures out what the heck is going on!

Carbohydrate cycling has been a well-kept secret of bodybuilders and fitness models for decades, but anyone can use it to accelerate fat loss or break a plateau. The beauty of this method is that it allows you to get all the fat loss benefits of low carbohydrate dieting without the low carbohydrate side effects. Most important, it keeps your metabolism elevated and prevents you from going into starvation mode.

**********************
Why you shouldn’t stay on low carbohydrates for more than three days in a row:

After three days in a row on low carbohydrates, your glycogen levels will be
almost completely depleted. If you were to continue on low carbohydrates for a fourth day, fifth day, or beyond, you would notice your energy and training intensity begin to diminish. You would also notice that your muscles would “flatten out” and become
softer. Your metabolic rate would begin to slow down and your thyroid gland would decrease its output of thyroid hormone. Basically, your diet would become less and less effective the longer you stayed on low carbohydrates beyond the three day period. Your
body is so “smart,” it simply makes changes in physiology and metabolism to compensate for the prolonged lack of carbohydrates (which it interprets as starvation). That’s why you have to “shake things up” and keep your body off guard by throwing in a high carbohydrate day every fourth day.

**********************
High days and Low Days:

Carbohydrate cycling is based on the concept of rotating low carbohydrate days with high carbohydrate days instead of keeping carbohydrates low all the time. Every fourth day your glycogen levels are restored with a “carb load” or “high carb day” (also known as “high day”). Your energy stays up, your muscles fill out and tighten and your
metabolic rate gets a boost as if you squirted lighter fluid on a dwindling fire.

The high day also makes your entire diet easier to stick with because no matter how difficult it is to get through those three low days, you have a “high day” to look forward to (Believe me, eating all those yummy carbs after three days without them is like getting a “high!”). The “high day” also bypasses all the side effects. You get noticeably leaner with every three-day low carbohydrate cycle as your body dips deeply into stored body fat without the carbohydrates readily available for fuel. Surprisingly, you may even continue to get leaner even on the high carbohydrate days because of the boost in metabolic rate.

Carbohydrate cycling also prevents your body from becoming inefficient at using carbohydrates for energy. When you cut your carbohydrates out for a long time, your body begins depending on fat for fuel and it learns how to use fat for fuel more efficiently. You often hear low carbohydrate diet proponents say that the low carbohydrate diet turns you into a “fat burner” while a high carbohydrate dieter turns you into a “sugar burner.” This may be true, but there’s a huge downside to staying on low
carbohydrates all the time and becoming an exclusive “fat burner:” Your body becomes lazy and inefficient at burning carbohydrates. When you eat them again after a long absence, your body doesn’t know what to do with them. This is one of the reasons you will simply blow up overnight and gain weight back the minute you re-introduce
carbohydrates after a long absence. Unless you plan on never eating a carbohydrate ever again, you’d better think twice about long-term carbohydrate restriction. Low carbohydrate diets are NOT “lifestyle” programs.

**********************
What’s the alternative?:

4:1 or Carbohydrate load every fourth day. When you carbohydrate load a depleted muscle, the carbohydrates are quickly soaked up by the muscle on that fourth day because the muscles are “hungry” for carbohydrates. By repeated cycles of depletion and re-loading, your muscles become extremely efficient at storing carbohydrates as muscle glycogen rather than partitioning them to body fat.


**********************
Fine tuning the carbohydrate cycling method:

As you get leaner and leaner, you may find that you lose weight too quickly on the 3:1 carbohydrate cycling plan (no kidding!) As you learned in earlier chapters, it’s not a wise idea to lose more than 1.5 to 2.0 lbs of body weight per week. If you lose more than two pounds per week, you are much more likely to be losing LBM with the fat.

* If you lose lean mass or drop weight too quickly, you should adjust your high to low day ratio by increasing your carbohydrates (and calories) overall or by keeping your low days the same and adding more high days. You can do three low carbohydrate days followed by two or three high carbohydrate days.

Taking two or three high days after three low days will not only help reduce muscle loss, it may allow you to gain small amounts of muscle as you lose body fat. It’s not uncommon for my clients to lose 18-24 pounds of fat in three months, while gaining three to four pounds of muscle in the same period while using the is technique.

It’s very difficult to put down one single example of 3:1 carbohydrate cycling as I’ve described it here and have it apply to everyone. A little bit of experimentation and fine tuning will be necessary to discover what amount of carbohydrate works best for your high and low days. It’s absolutely essential for these types of advanced diets to be customized.

Grams of carbs to cycle:

On average:

WOMEN: would consume about 90-130 grams of carbohydrates on low days and about 200 to 250 grams of carbohydrates on high days.

MEN: would consume 150-200 grams of carbohydrates on low days and 300-400 grams of carbohydrates on high days.

**PLEASE NOTE: The only way to determine how many grams of carbohydrates are right for you is to experiment until you find your "optimal level" and the results start coming. There are calculators that can assist you in determining what your carbohydrate/macro needs are. Please also keep in mind that with all weight loss, you will have to recalculate and adjust your carbohydrate/macro needs to keep up with the weight loss.

On your low carbohydrate days:

- Eat protein and starchy carbohydrate in your early day meals (meals one through three)

- Late day meals (meals three to six) eat protein with only fibrous carbohydrates like green vegetables and salad no starchy carbohydrates!

- On your high days, you can eat starchy carbohydrates with every meal (and if you’re going to have a “cheat day” make it on a high day).


TOTAL BODY FITNESS & NUTRITION -
www.totalbodyfitnessandnutrition.org



TEAM LEADER OF:
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ndividual.asp?gid=31145

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When the world says "Give Up", Hope whispers "Try it one more time!"

Edited by: JAZZID at: 1/13/2011 (23:06)

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_FITMAMA's Photo _FITMAMA Posts: 3,395
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You can totally start on this and will help you lose weight and body fat! Read thru the info on BFFM Carb Cycling and let me know if you have any questions.

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


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NYCAGIRL Posts: 226
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emoticon

Edited by: NYCAGIRL at: 4/11/2010 (00:22)
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This one works for me. I eat my carbs in the morning and taper them throughout the day. The carbs I do eat are oatmeal, brown rice, and fruits/veggies.

Let me know if you have any questions.

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


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NYCAGIRL Posts: 226
3/9/10 4:59 P

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.

Edited by: NYCAGIRL at: 4/11/2010 (00:22)
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3/9/10 3:43 P

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Yes, the BFFM method of carb cycling is different. I can handle this one, I cannot handle super low carbs like 20 g max. It is just another way to carb cycle. Do what you are most comfortable with and what you body can deal w/.


TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
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ndividual.asp?gid=40893


"When the world says Give Up


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NYCAGIRL Posts: 226
3/9/10 1:57 P

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Edited by: NYCAGIRL at: 4/11/2010 (00:23)
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6/5/09 4:29 P

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Glad you had a great 1st day! The thing I like about the BFFM carb cycling is that you don't have go go SO low w/ your carbs and can eat a high carb day after only 3 days. And it does work!
emoticon

TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


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CHASINGPAVEMENT's Photo CHASINGPAVEMENT Posts: 1,367
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did pretty well yesterday, I was off to a high carb count than I wanted at breakfast because I didnt know at that point that I wanted to do this. But I did really well the rest of the day I just blogged with my day #1 stats :)

*Jenny*



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Congrats on Day 1! Please keep us posted on your week!
~Maryu


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TEAM LEADER OF:
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TEAM LEADER OF:
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"When the world says Give Up


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CHASINGPAVEMENT's Photo CHASINGPAVEMENT Posts: 1,367
6/4/09 3:54 P

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Thanks for posting this! today is day #1 of me giving this a go :) I'm going to do this for the next 7 days and see how well I do!

*Jenny*



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MAMAOF3KIDDIES's Photo MAMAOF3KIDDIES Posts: 4,734
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Great post!

~Debi~ ~Carpe Diem~

www.evolutionfitnessny.com

www.facebook.com/debi.condon


I wake up every day with the realization that this is it, that there's only one shot at this life and I can either enjoy the ride and live it to its fullest and to my highest potential or I can stay the way I am.


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LOVEBEAM's Photo LOVEBEAM Posts: 3,753
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I was just looking at that last night

Turbo Jam/Power90/HipHops abs will transform your body.
CAUTION: Results are contagious!

Ask me how you can win 1,000 just for Working Out!

Real People Coaching Real People 2 Health!
CoachU2Health.blogspot.com


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This is from BFFM:

3:1 Carbohydrate “Cycling” – The Most Effective Fat Burning Technique EVER!

A low to moderate carbohydrate and high protein diet will cause much faster fat loss than a high carbohydrate diet. However, it may seem like the disadvantages outweigh the benefits. Fortunately, there’s a solution to these problems and it’s called
“carbohydrate cycling.” Some people refer to carbohydrate cycling as “zig-zag” dieting,
“Hi-low” dieting, “carbing-up” or carbohydrate “re-feeding.”

Regardless of what you name it, carbohydrate cycling is probably the most powerful fat burning strategy on the planet. Nothing else even comes close. It is the ONLY guaranteed way to outwit the body’s starvation response when calories and carbohydrates are low. Not only do you avoid a negative response, but you also invoke many positive responses that do not occur when holding your carbohydrates and calories at the same low level day in and day out.

That’s the main problem with conventional low
carbohydrate diets – they suggest that you drop your carbohydrates and keep them low.

What I am suggesting is that you drop your carbohydrates for a few days, then increase
them again before your body figures out what the heck is going on!

Carbohydrate cycling has been a well-kept secret of bodybuilders and fitness models for decades, but anyone can use it to accelerate fat loss or break a plateau. The beauty of this method is that it allows you to get all the fat loss benefits of low
carbohydrate dieting without the low carbohydrate side effects. Most important, it keeps your metabolism elevated and prevents you from going into starvation mode.

Why you shouldn’t stay on low carbohydrates for more than three days in a row After three days in a row on low carbohydrates, your glycogen levels will be
almost completely depleted. If you were to continue on low carbohydrates for a fourth day, fifth day, or beyond, you would notice your energy and training intensity begin to diminish. You would also notice that your muscles would “flatten out” and become
softer. Your metabolic rate would begin to slow down and your thyroid gland would decrease its output of thyroid hormone. Basically, your diet would become less and less effective the longer you stayed on low carbohydrates beyond the three day period. Your
body is so “smart,” it simply makes changes in physiology and metabolism to compensate for the prolonged lack of carbohydrates (which it interprets as starvation). That’s why you have to “shake things up” and keep your body off guard by throwing in a high carbohydrate day every fourth day.

High days and Low Days
Carbohydrate cycling is based on the concept of rotating low carbohydrate days with high carbohydrate days instead of keeping carbohydrates low all the time. Every fourth day your glycogen levels are restored with a “carb load” or “high carb day” (also known as “high day”). Your energy stays up, your muscles fill out and tighten and your
metabolic rate gets a boost as if you squirted lighter fluid on a dwindling fire.

The high day also makes your entire diet easier to stick with because no matter how difficult it is to get through those three low days, you have a “high day” to look forward to (Believe me, eating all those yummy carbs after three days without them is like getting a “high!”). The “high day” also bypasses all the side effects. You get noticeably leaner with every three-day low carbohydrate cycle as your body dips deeply into stored body fat without the carbohydrates readily available for fuel. Surprisingly, you may even continue to get leaner even on the high carbohydrate days because of the boost in metabolic rate.

Carbohydrate cycling also prevents your body from becoming inefficient at using carbohydrates for energy. When you cut your carbohydrates out for a long time, your body begins depending on fat for fuel and it learns how to use fat for fuel more
efficiently. You often hear low carbohydrate diet proponents say that the low carbohydrate diet turns you into a “fat burner” while a high carbohydrate dieter turns you into a “sugar burner.” This may be true, but there’s a huge downside to staying on low
carbohydrates all the time and becoming an exclusive “fat burner:” Your body becomes
lazy and inefficient at burning carbohydrates. When you eat them again after a long absence, your body doesn’t know what to do with them. This is one of the reasons you will simply blow up overnight and gain weight back the minute you re-introduce
carbohydrates after a long absence. Unless you plan on never eating a carbohydrate ever again, you’d better think twice about long-term carbohydrate restriction. Low carbohydrate diets are NOT “lifestyle” programs.

What’s the alternative? Carbohydrate load every fourth day. When you carbohydrate load a depleted muscle, the carbohydrates are quickly soaked up by the muscle on that fourth day because the muscles are “hungry” for carbohydrates. By repeated cycles of depletion and re-loading, your muscles become extremely efficient at storing carbohydrates as muscle glycogen rather than partitioning them to body fat.

Fine tuning the carbohydrate cycling method
As you get leaner and leaner, you may find that you lose weight too quickly on the 3:1 carbohydrate cycling plan (no kidding!) As you learned in earlier chapters, it’s not a wise idea to lose more than 1.5 to 2.0 lbs of body weight per week. If you lose more than two pounds per week, you are much more likely to be losing LBM with the fat.

If you lose lean mass or drop weight too quickly, you should adjust your high to low day ratio by increasing your carbohydrates (and calories) overall or by keeping your low days the same and adding more high days. You can do three low carbohydrate days
followed by two or three high carbohydrate days. Taking two or three high days after three low days will not only help reduce muscle loss, it may allow you to gain small amounts of muscle as you lose body fat. It’s not uncommon for my clients to lose 18-24
pounds of fat in three months, while gaining three to four pounds of muscle in the same period while using the is technique.

It’s very difficult to put down one single example of 3:1 carbohydrate cycling as I’ve described it here and have it apply to everyone. A little bit of experimentation and fine tuning will be necessary to discover what amount of carbohydrate works best for
your high and low days. It’s absolutely essential for these types of advanced diets to be customized.

On average, women would consume about 90-130 grams of carbohydrates on low days and about 200 to 250 grams of carbohydrates on high days. Men would consume 150-200 grams of carbohydrates on low days and 300-400 grams of carbohydrates on high days.

The only way to determine how many grams of carbohydrates are right for you is to experiment until you find your "optimal level" and the results start coming.

On your low carbohydrate days, eat protein and starchy carbohydrate in your early day meals (meals one through three), then in your late day meals (meals three to six) eat protein with only fibrous carbohydrates like green vegetables and salad – no starchy carbohydrates! On your high days, you can eat starchy carbohydrates with every meal
(and if you’re going to have a “cheat day” make it on a high day).


TOTAL BODY FITNESS & NUTRITION -
www.tbfn.info

Here's a link to my TBFN Fan Page on Facebook: www.facebook.com/totalbodyfitnessand
nutrition

We'd love for you to join us!

TEAM LEADER OF:
CARB CYCLING - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=31145


TEAM LEADER OF:
MUSCLE AND FITNESS HERS -
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=40893


"When the world says Give Up


 Body Fat %: 24.6
 
25
22.75
20.5
18.25
16
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