Carbohydrate cycling is often used as a process to help bodybuilders lose fat. This process exists objectively in life and happens all the time, but people rarely know how to use it. Simply put, carb cycling involves controlling the rise and fall of your carbohydrate intake. In theory, this will make your muscles stronger. For the majority of bodybuilders and some who can be called experts, carbon cycling technology is effective, but there are still misunderstandings about this method. They often like to go to extremes and strictly limit carbohydrate intake to 5 grams per day for a period of time, and then gradually increase it to 300 grams, or similar methods. Neither process was as effective as it should be, after extremely minimal supplementation followed by what I considered "inadequate" supplementation. Here, I’ll tell you a few of my tips for making efficient use of the carbon cycle.
Step 1 is to reduce your carbs. I suggest that you should reduce your carbohydrate intake by 33% to 50% based on your current diet. No need to bang out your calculator, the easiest way is to use your eyes and eliminate 1/3 or 1/2 of the carbohydrate foods.
Step 2: Through a low-carb diet, I mean after reducing carbohydrates by 33% to 50% through step 1. How long do you need to maintain this level of intake? It all depends on how your body responds. If you can do it for 2 weeks, great, you should keep doing it. Of course, if you find that this kind of diet can already reduce fat and build muscle very well, then why do you need to enter the carbohydrate cycle? Under normal circumstances, when maintaining a low-carb intake, I find that most bodybuilders can Achieve better fat loss results in 2 weeks.
Step 3: After 2 to 3 weeks of the above process, or when you see that your body is no longer losing any further fat. Then, take two days out of this week to reduce your carbohydrate intake to 100g/day. Obviously the ideal time to taper like this is on your rest days. The end result is: your glycogen levels hit new lows, renewing the stimulation of fat burning, until then by continuing toWith continued dietary control, the level of fat burning continues to deepen.
Step 4 You have followed the rules of step 3 to implement a lower-carbohydrate diet and have normal low-carbohydrate diets on the remaining days. In fact, this can generally achieve and maintain fat loss. If none of the above works, then I extend the lower 100g carb intake to 4 days a week. For those who use the method I describe, I have bodybuilders eat 100g of carbohydrates per day 4 days a week and 450g/day for the rest.
Step 5: Increase your carbohydrates. This can only be done if you have been on a diet for a long time and your body has an increasing demand for carbohydrates. When you consume 100g of carbohydrates per day and perform step 4, your muscles will begin to become nutrient-poor and your muscle glycogen will be extremely deficient for a long time. At this time, you just need to observe with your eyes and simply eat 2 times the food based on your current diet. In other words, if your stomach feels full and the girth has not decreased, there is no need to increase your carbohydrate intake. In fact, increasing your carbohydrate intake will slow down the fat loss process. Step 5 will be beneficial only if your muscles start to become shriveled and your body fat is low or if you feel extremely weak. The beauty of this last step is that it will reward you with leaner muscles when you really need it. If you start to feel physically depleted, atrophied or find yourself tired, like you're running a marathon, follow step 5. It will quickly improve your metabolism and help you maintain your weight. "Do I still need high-carb days?" The real answer to this question depends on your own body. If you follow a so-called "cycling plan" to increase your carbohydrate intake, you may be wasting your time.