After completing a mass phase and moving on to a cutting phase, adjust the ratios according to the 3 -2-1 rule: 3 g of
carbs per pound of bodyweight on day one, 2 g per pound of bodyweight on day two and 1 g per pound of bodyweight on day three.
Keep your testosterone levels high by eating 1 - 2 gram of
carbs per pound of bodyweight on a daily basis.
In other words, you'll consume 3 grams of
carbs per pound of bodyweight on the first day, 2 grams per pound of bodyweight on the second day and 1 gram per pound of bodyweight on the third day, after which you'll repeat the same cycle as long as it takes to get the wanted results.
Not exact matches
A good rule
of thumb is to consume 2 grams
of carbs per pound of bodyweight every day, although you should adjust this number based
on your personal results.
However, note that if you decide to go
on a low -
carb diet, you will need to increase your protein intake to a minimum
of 11/2 -2 grams
per pound of bodyweight, every day.
In other words, cut
carb intake to 1 gram
per pound of bodyweight on training days and 0.5 grams
on rest days, but at the same time, make sure to increase your protein intake to 1.5 grams
per pound of bodyweight on training days and 2 grams
on rest days.
On training days, however, you should consume 2 grams
of carbs per pound of bodyweight and 1 gram
of protein
per pound of bodyweight, evenly spread over five to six meals throughout the day.
After four to six weeks
of eating like this, switch to 2.5 grams
of carbs and 1.2 grams
of protein
per pound of bodyweight on all training days.
Now is the time to increase both your
carbs and protein intake up to 2.5 grams
of carbs per pound of bodyweight and 1.2 grams
of protein
per pound of bodyweight on training days.
A general rule
of thumb is to eat at least 1 gram
of protein
per pound of bodyweight on a daily basis, while limiting your intake
of carbs.
On your 10th day, no more than two hours following your workout, you should look to consume 1 gram of carbohydrates, per pound of bodyweight, so if you weigh 250 lbs, you'll need 250 grams of carbs, from simple sources such as pizza, cakes, fries, ice cream, cookies, and so o
On your 10th day, no more than two hours following your workout, you should look to consume 1 gram
of carbohydrates,
per pound of bodyweight, so if you weigh 250 lbs, you'll need 250 grams
of carbs, from simple sources such as pizza, cakes, fries, ice cream, cookies, and so
onon.
The difference
on low
carb days is that your protein intake should increase slightly up to 1.5 to 1.6 grams
of protein
per pound of bodyweight.
To employ a method
of carb cycling, one would typically consume a greater amount
of carbohydrates (typically 2 - 2.5 grams
per pound of bodyweight)
on heavy training days (which typically involve legs and / or back), a moderate amount
of carbohydrates (typically 0.5 - 1 grams
per pound of bodyweight)
on lower intensity training days, and a low number
of carbs (0 - 0.5 grams
per pound of bodyweight)
on rest days.
He's pulled back
on his protein recommendations to about 0.8 grams
per pound of bodyweight (his reasoning... your body can only digest and use so much in a day) rather than the usual 1 - 1.5 + g
per pound of bodyweight that you normally see, choosing to make up the difference in
carbs and fats.
A 200 -
pound bodybuilder has to chow down
on 400 - 600 g
per day — 3 g
per pound of bodyweight (600 g
of carbs) is the ultimate objective.
an easier way to determine your bulking needs is to figure a gram
of protein
per pound of bodyweight, a gram
of fat
per pound of bodyweight, and a gram
of carbs per pound of bodyweight, plus 100 extra grams
of carbs on top
of that.
Eat a moderate amount
of carbs (1 — 1.5 grams
per pound of bodyweight),
on your moderate intensity / high volume training days.
Your fat intake should be around 0.35 to 0.5 grams
per pound of bodyweight depending
on how well your body can handle higher
carb diets.