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~ PALEO Carb Cycling... outline of my challenge ~

Sunday, July 07, 2013

Based on calculations for me here are my carb cycling ranges:

Low/Medium Carb Calorie range: 1200 - 1300
High Carb Calorie range: 1400 - 1500
Free day: between 1500 - 1800

Low Carb range in grams: 30 - 50
Medium Carb range in grams: 60 - 75
High(er) Carb range in grams: 80 - 100
Free day range in grams: 100+

Suggestions on carb intake based on workouts:
High carb up: Heavy/Intense, prolonged weight training @ 60% or more of 1rm:

Medium carb up: Moderate effort: Cross-fit style workouts of chins, kettlebell swings, wall-balls or barbell complexes

Low/Medium carb up: Sprinting/Tabata/HIIT/body weight work: small carb up

Low carb up: Steady state moderate cardio

0 carbs needed: Heavy singles or max effort; zero needed, but may be psychologically gratifying

Use carbs from non-grain (or very low lectin) sources:

FRIUTS: mangoes, bananas, pineapples, etc.

STARCHES: sweet potatoes, taro, plantains, regular potatoes, wild rice, white rice, etc.

NOTE: White rice is a fairly reasonable trade off as it’s very low in lectins and gluten free, great for refeeds which have a great combo of protein and carbs.

I officially start tomorrow, July 8, 2013 - Sept. 30, 2013 emoticon
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