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_FITMAMA's Photo _FITMAMA Posts: 3,395
5/24/11 6:23 P

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IMO, a 3:1:3 cycle is great too!

I think the Carb Cycle Diet book is ok, not great, just ok. I think when someone carb cycles, they have to find the right combo for them. I also believe in keeping my eating clean and the book doesn't really go into all that.



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FILIZODABASI Posts: 15
5/24/11 12:24 P

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I also think that the carb amounts are too high in average. I do not see (correct me if i am mssing that past) anywhere in the book mentioning daily caloric intake calculations based on gender, weight, and activity level.
I never weigh myself, I lift weights 4 to 5 times per week (mostly split work -out lifting heavy or moderate depending on whether I am doing giant sets or not, some full body work-out) and do cardio as my torn meniscus allows me. I looked at the scale yesterday as I thought I look a little leaner. Obviously I have lost 2 pounds after starting cycling my carbs on April 27th, now weighing 113 pounds with no decrease in my muscle mass, in fact my triceps are evn more defined. So 3:1:3 must be working and I do not feel fatigued at all..

FILIZODABASI Posts: 15
5/24/11 11:55 A

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COrrect. But when I said one high carb day the other 3 days would be 3 moderate carb days. So the cycle would be: 3 low (0.5 gm of carbs per pound og BW), one high (2 to 2.2 gms of carbs per BW), and 3 moderate (1 to 1.2 gm per pound of BW)
Carb intake should be adjusted by activity level and daily caloric needs.

_FITMAMA's Photo _FITMAMA Posts: 3,395
5/24/11 9:11 A

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In Dr. Malkov's book it says the easiest and most basic is 6:1 regimen. But IMO, eating 6 low carb days in a row and then one high is quite risky. You will run into catabolism and risk loosing muscle and lean body mass. After 3 days of low carb, your muscles have depleted your glycogen. What is left to burn? Lean body mass. If you are only interested in weight loss and don't care where that loss comes from, then 6:1 is fine. If you are looking to lose just body fat, I would suggest doing 3:1.

Also in his book, if you look at Program 2 for women, it goes into different ratios of carb cycling as 1:1, 2:1, 3:1, etc.





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FILIZODABASI Posts: 15
5/23/11 11:53 A

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For women what is recommended is only one high carb day, The others should be low (0.5 grams per pound of body weight/day) and moderate (1 to 1.2 grams per pound of weight /day). Some people call moderate days low carb days, and low carb days as no carbs at all, like max 50-60 grams of carbs per day. You can refer to Dr Malkow's carb cycling book and also to Body Building carb cycling articles.

_FITMAMA's Photo _FITMAMA Posts: 3,395
5/16/11 11:49 A

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Awesome! And remember, on low days you do not have to go SUPER low. You can still have complex carbs in the morning w/ meals 1 and 2. Good luck and can't wait to hear about your journey!


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GTCHEERLEADER's Photo GTCHEERLEADER Posts: 43
5/15/11 11:48 P

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MEB0810, I am starting P90X tomorrow and feeling more motivated than ever so I will try the three days low one day high cycle and really give it my all beginning tomorrow. I am excited to report back! Thank you!

When I focus on what's good today, I have a good day. When I focus on what's bad, I have a bad day. When I focus on the problem, it increases. I will focus on the solution, not the problem.


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_FITMAMA's Photo _FITMAMA Posts: 3,395
5/15/11 11:25 A

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GTCHEERLEADER:

Try going 3 low, 1 high then repeat. You feel tired b/c after 3 days your muscles have depleted all your glycogen. If that is still difficult for you, then try 2 low, 1 high.



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"When the world says Give Up


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GTCHEERLEADER's Photo GTCHEERLEADER Posts: 43
5/15/11 8:01 A

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I visit often but don't ever post because I am trying to learn everything I can first. I believe carb cutting is the magic trick but I gotta figure out a nice cycle for myself that I can stick with. Last time I tried cutting, I went 4 days and then could hardly move, let alone exercise. I also craved bread like a crazy lady!! So clearly I was doing something wrong so I'm trying not to repeat that! But again, I am here and love all the advice from you guys-thanks!

When I focus on what's good today, I have a good day. When I focus on what's bad, I have a bad day. When I focus on the problem, it increases. I will focus on the solution, not the problem.


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FILIZODABASI Posts: 15
5/12/11 3:45 P

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Thank you.. Will keep you updated

_FITMAMA's Photo _FITMAMA Posts: 3,395
5/12/11 12:17 P

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FILIZODABASI - awesome! Can't wait to hear about your journey!


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"When the world says Give Up


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FILIZODABASI Posts: 15
5/12/11 12:19 A

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Hi,
I have just joined this page and I have been eating clean, working out regularly for the past 4 years. Just started carb cycling (3 days low, one high, 3 days moderate), can't wait to see results.

NURSEU's Photo NURSEU SparkPoints: (14,954)
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4/2/11 2:03 P

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I'm also new but I am here learning everything I can about carb cycling. So excited!!! emoticon

Karen
"One day at a time,One pound at a time."



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MISSFITOKSANA's Photo MISSFITOKSANA Posts: 583
4/2/11 12:19 P

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SO Good Morning!!!! OH I am so excited!!
LETs do this!!!!

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MN-MOOSE's Photo MN-MOOSE Posts: 196
4/2/11 11:58 A

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Made a mistake in my last post - I have been on CKD for 6 weeks.... not months.

Right now, someone with a whole lot less is doing a whole lot more.
_FITMAMA's Photo _FITMAMA Posts: 3,395
4/2/11 11:19 A

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I'm here too! I am a bit late, but I will be adding on the new April Carb Cycling Challenge. Keep an eye out for it!





TOTAL BODY FITNESS & NUTRITION -
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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:
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"When the world says Give Up


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MN-MOOSE's Photo MN-MOOSE Posts: 196
4/2/11 8:49 A

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I will also mention that I have been following the CKD or Cyclical Ketogentic Diet doumented in the book The Ketogenic Diet by Lyle McDonald.

I have been very pleased with the results after 6 month and I find it the most enjoyable way to structure my eating that I have ever tried..... Yes - I said and I stress enjoyable!!

Right now, someone with a whole lot less is doing a whole lot more.
ANNEMARGAR's Photo ANNEMARGAR Posts: 1,064
4/2/11 8:34 A

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Hello - I too am here. I am a lurker on this group as I am not too knowledgable of carb cycling.

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MN-MOOSE's Photo MN-MOOSE Posts: 196
4/1/11 10:23 P

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I am here too... I do most of my tracking from my phone now, so my site action has declined. Still very much involved in the spark philosophy.

Right now, someone with a whole lot less is doing a whole lot more.
DARLALEE Posts: 45
4/1/11 8:03 P

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I'm here, but still in the learning phase. :-)

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MISSFITOKSANA's Photo MISSFITOKSANA Posts: 583
4/1/11 7:12 P

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Hello!
I am new... I dont see much action...How come? I would love to get to know you all!!!

Oksana

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