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C.CHARLES's Photo C.CHARLES Posts: 139
5/21/09 8:35 P

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Two more links that are useful reading. There is some similarity between the content but there are some differences as well.

www.skippypodar.net/Fitness/carbcycl
in
g.html


www.musclehack.com/best-bodybuilding
-d
iet-plan-revealed/


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urnal.asp?id=C.CHARLES


Read Tom Venuto's Burn the Fat, Feed the Muscle!

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C.CHARLES's Photo C.CHARLES Posts: 139
5/21/09 8:17 P

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From www.tmuscle.com/readArticle.do?id=18
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Adopting a cyclic approach to your nutritional plan is a surefire way to keep you lean. When using a cyclic approach to dieting, the two most common variables that are manipulated are time of the cycle and nutrients being cycled.

In regards to carb cycling, the cycles are usually a couple of days long and carbohydrates and calories are cycled. When cycling your carbs or calories you usually intersperse higher carb days into your week based on when you train. These higher carb days are also higher calorie days.

I believe this cycling of carbohydrates in relation to your training is a good idea and should be structured into most of your nutritional plans. (I'll outline specific plans later.)


When To Cycle?

If you need to lose a lot of weight, then carb cycling isn't for you.

If you need to put on a large amount of muscle (greater than 15-20 pounds), then carb cycling isn't for you.

Carb cycling is for someone who's lean already and who wants to pack on more muscle at a slow and steady pace. If you have a lot of weight to lose, then you're better off dieting down first. If you have a lot of muscle to pack on your frame, then focus on taking in lots of calories.

Focus solely on one as you'll get faster results than if you try to carb cycle your way to a massive (or lean) physique. Carb cycling should be thought of as fine-tuning.


Carb Cycling for Mathematicians

Now that we've laid out the basic structure and pin pointed the people that'll benefit the most, let's get into the details. This would normally be the part of the article in which I give you very specific gram/pound body weight recommendations for carbohydrates on the various low/moderate/high carb days...but I'm not going to.

This is Carb Cycling for Idiots, remember? Not Carb Cycling for Mathematicians. I deal with a lot of real world people: business professionals, college students, people with families, etc. These people don't have the time to figure out that on Monday they need to eat 0.5g of carbs per pound and on Tuesday they need to eat 0.75g of carbs per pound, etc. They don't have that kind of time.

Practicality trumps everything for these people. People need to be focused on results, not how much time they can spend making a meal plan to get those results. It's important to remember that counting calories and being very specific about which nutrients cross your lips doesn't make you advanced. Results are what matters.

The best way to elicit a desired nutritional result without having to worry about counting calories is to focus on food selections. In this case, I'm talking about starchy carbohydrates — rice, oatmeal, sweet potatoes, whole grain pasta, etc, etc. These foods are high in carbohydrates and calorically dense compared to their vegetable counterparts.

We're going to exploit this difference to allow you to keep your six-pack while you pile on so much beef onto your frame you'll need to turn sideways to walk though a doorway.

Here's the plan (and it is so simple you can start tomorrow). You're going to consume protein and fruits/vegetables every meal. Your fat intake is going to be inversely proportional to your starch intake, meaning if you eat lots of starches at a meal then your fat intake should lower. If you don't eat any starches then your fat intake is higher.

As I mentioned above, ability to cycle carbohydrate intake is going to be purely dependent on your starch intake. There are 4 types of days in this model

No Starch — This is obvious, you just don't eat any starches. Your carbohydrate intake will be entirely made up of fruits and vegetables.

Low Starch — You'll have starches during your workouts and in the first meal following your workout.

Moderate Starch — You'll have workout starches and starches at your first two meals following your workout.

High Starch — Breakfast starches, workout starches, and starches at your first two meal post workout.

Now if you use the "starch cycling" approach, your weekly nutrition plan will look like the following, depending on whether you're doing full body training or some kind of upper/lower split training:

Full Body Training

Sunday: Off — No Starches

Monday: Full Body — High Starch

Tuesday: Off — No Starches

Wednesday: Full Body — High Starch

Thursday: Off — No Starches

Friday: Full Body — High Starch

Upper/Lower Split Training*

Sunday: Off — No Starch

Monday: Upper Body — Moderate Starch

Tuesday: Lower Body — High Starch

Wednesday: Off — No Starch

Thursday: Upper Body — Moderate Starch

Friday: Lower Body — High Starch

Saturday: Off — No Starch

*The upper days are allocated moderate carbs, but if you want to focus on improving the muscles of your upper body then allocate the high carb days to your upper body workout days and moderate carb days to your lower body workout days.

If you're using body part splits, then use the Low Starch days for smaller muscle groups (e.g. arms). A shoulder day would warrant moderate starch while chest, back, or legs need to be on high starch.


Wrap Up

As you can see the starch cycling plan that I've outlined is extremely simple in that you don't need a calculator, you don't need to count calories, and you can start tomorrow. It's so simple even a caveman could do it.




---------------------------------------
Read my blog at www.sparkpeople.com/mypage_public_jo
urnal.asp?id=C.CHARLES


Read Tom Venuto's Burn the Fat, Feed the Muscle!

My ticker represents Body Fat Percentage (BF%)


 current weight: 10.5 
 
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9
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_FITMAMA's Photo _FITMAMA Posts: 3,395
5/21/09 5:36 P

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Hi and welcome to the team!

Great job w/ getting the BFFM e-book. It is a GREAT program!! It has a section on carb cycling in it, and I personally like that one best (out of all the other carb cycling diets out there). It is realistic and doesn't cut out fruits or whole grains.

Keep us posted on your progress!
~Mary


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!

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"When the world says Give Up


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LADYROSE's Photo LADYROSE SparkPoints: (100,807)
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5/21/09 12:56 P

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Welcome and I left a comment/response on the other thread for you. :)

Steph
ladyrois.blogspot.com/

Take the words genetic freak out of your vocabulary and substitute the words hard working, committed, and focused and you will have removed one obstacle to doing things you never thought possible. Top Dawg

The BOSS Rules: Train Beyond Our Self-imposed Strength Limitations.

"Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think."
C. Robbin


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JAZZID's Photo JAZZID SparkPoints: (39,100)
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5/21/09 11:23 A

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Hi,I am new to carb cycling... I have recently found out that I am carb sensitive and need to reduce my carbs... I bought the BFFM manual (Burn the Fat, Feed the Muscle) and like the program that Tom Venuto outlines in the manual... Like you LADYROSE, I have problems with the Atkins diet... for me it is not realistic and since the program I eventually follow will be something that I will be doing for life, I have to be very realistic about it, and I know that I could never survive (without bingeing) on the Atkins diet...

That being said, I have found through calculating my carbs from my nutritional trackers that I can lose weight when my carbs average about 120 a day... but without trying I also noticed that I kind of cycled my carbs, with higher and lower grams, from 75 - 128 grams... However, when my carbs crept up and started averaging about 140 - 160 for most days, my weight stalled.

I am so ready to lose this weight, I have about 35 pounds to lose, and being a breast cancer survivor, my oncologist recommended that I lose weight and that studies have shown that losing weight can help prevent a bc recurence, so needless to say, this has to happen, but I don't want to be in panic mode...

I am still studying the basics of this program and hope by next week I will have everything outlined...I am going grocery shopping this weekend so that I can be ready for Sunday...

I just ordered two, 2lb containers of protein powder, so I should be ok for awhile ...

If anyone has any tips and suggestions on how I can get started, I would appreciate the feedback..

I hope to get to know everyone here... Sorry for the long comment...

~ Dee ~ emoticon



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