There are a few different carb cycling methods out there, but they all involve alternating between high carb days and a low to
moderate carb days.
Moderate Carb Days: 285g protein split into 6 meals (47.5 g / meal) 285g carbs split into 3 meals (95g / meal) 191g fat split into 3 meals (64g / meal)
Moderate carb days — On
moderate carb days, you should be looking at consuming around 1 — 1.2 grams of carbohydrates for every pound that you weigh.
Typically the days will be rotated between low /
moderate carb days and high /
moderate carb days, and in some instances, even no carb days.
-- The reason this diet differs from other diets that rely on carbohydrate manipulation, is the fact that the high /
moderate carb days are so important for the muscles as it helps to flood them full of glycogen.
Day1 to Day3:
Moderate carb days.
I also seen somewhere about having
a moderate carb day so im interested in your opinion that.
Not exact matches
As someone who has struggled with my weight my entire life, I also benefit from a high fat,
moderate protein, low
carb diet, so this is a great way for me to start off my
day with the high level of satiety provided by a fat - infused cup of spicy tea.
# 2 paleo person: eats
moderate carb (100 - 200 gm /
day) fibrous, lower starch vegetables and lower
carb fruits like berries, eggs, nuts, seeds, mostly fish and shellfish, rare fowl, no dairy, no pork, no red meat.
Then do another meal later during the
day with
moderate amount of
carbs.
If you have good muscle mass but can only get to the gym a couple of
days a week, you need to be more strict, limiting
carbs and
moderating portions.
The ketogenic diet is based on consuming low levels of
carbs (30 - 50g per
day), high - to -
moderate amounts of protein and high amounts of dietary fats.
By utilising
days of lower
carb intake combined with 1 hour of low to
moderate cardio is the ticket.
So, for example: 4 low
days, 1 high /
moderate day, 1 low
day, and repeat or 3 low
carb days, 1 high /
moderate day, and repeat.
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.
I prefer higher fat and more
moderate to lower
carb, so I'll shoot for, say, 200g /
carb per
day (800 cal) and 80g fat (700 cal).
I usually eat about 50 g of total
carbs a
day (30 - 35 g net
carbs) and stay in
moderate - light ketosis.
I can make up the calories with protein or shall I keep my
carbs high on heavy
days and low on rest and
moderate on normal
days?
Consume
moderate amounts of starchy
carbs like sweet potatoes, brown and black rice, lentils, and slow cook oats.Fruits are great choices too, but try to consume your ripe fruits and starches on exercise
days to enhance all the benefits listed above.
Paleo seems to favour
moderate carbs, like 50 — 100g per
day.
Personally, I tend to cycle between the low -
carb group and the
moderate -
carb group depending on the
day of the week, so I range between 10 % to 30 % of my daily calories from carbohydrates.
Be Consistent with your Diet
Carbs and fats can be manipulated to accommodate your somatotype but protein needs to be included in every meal, you should eat complex carbs with healthy fats in over 5 - 6 moderate - size meals every
Carbs and fats can be manipulated to accommodate your somatotype but protein needs to be included in every meal, you should eat complex
carbs with healthy fats in over 5 - 6 moderate - size meals every
carbs with healthy fats in over 5 - 6
moderate - size meals every
day.
You should consume 2.3 to 3.2 grams of
carbs per pound for light to
moderate training that lasts less than one hour, 3.2 to 4.5 grams per pound for heavy training at a high intensity and 4.5 to 5.5 grams per pound of body weight each
day when running longer than four to five hours.
I have since moved on to 16:8 five or six
days a week, eating very low
carbs /
moderate protein / high fat.
Back to Macros... when you boil it all down you want Protein to be almost constant at a
moderate to high level — and then Fat /
Carbs inversely cycled depending on the
day.
The meals and snacks I ate in 1
day while following a high - fat,
moderate protein, low -
carb paleo, ketogenic eating style.
And I have been trying to mix the
carb intake (higher
carbs / lower fat when I train, with one refeed ~ 280 gr
carbs a
day at maintenance per week) and
moderate or lower
carbs (and higher food) when I do cardio (once - twice) a week or rest.
A dietary intake of about 50 grams or less per
day of net
carbs while also keeping protein low - to -
moderate is usually low enough to allow you to make the shift to nutritional ketosis (the metabolic state associated with an increased production of ketones in your liver; i.e., the biological reflection of being able to burn fat).
There are also various levels of carbohydrate restriction, from
moderate carbohydrate (50 - 100g
carbs per
day) to very low carbohydrate (0 - 50g
carbs per
day) and each have their reported benefits.
Eat a
moderate amount of
carbs (1 — 1.5 grams per pound of bodyweight), on your
moderate intensity / high volume training
days.
Let's be clear: eating
moderate amounts of
carbs will not lead to massive weight gain, unless you are doing nothing but watching television all
day long.
Make sure you're eating three meals a
day comprised of protein, fat and a
moderate amount of healthy
carbs from whole grains, fruits, and vegetables.
Maria... Just went through your Maximize Metabolism class online and have a question about how much protein I should have in a
day, being on a low
carb,
moderate protein, high fat diet?
5
days «unrestricted» diet:
moderate calorie,
moderate protein, unprocessed
carbs, low fat, limited dairy.
the
days I do hiit and off
days I do
moderate carbs calories around maitnence if not a little below and that's how my numbers came out for the 2 weeks.
A
moderate low
carb diet that consists of a carbohydrate intake of 50 grams a
day or more is what is recommended here.
Here your
carbs are limited to about 20 - 50 grams per
day with
moderate protein (0.8 - 1.2 grams / kg of bodyweight).
Although my physique looks pretty much the same prior to dieting, the consistent stools I have most of the time tell me that I'm totally different inside the body (Probably because of a high meat,
moderate - low
carb diet and sleeping only 3 - 5 hrs /
day, I had ridiculously bulky and rock - hard stools that easily clogged the toilet back then).
I also do better on a
moderate carb rather strictly keto diet, so every
day as part of my one main meal I have something like 3/4 cup of some kind of healthy complex
carbs like sweet potatoes which I serve with butter and / or coconut oil, half a tablespoon of turmeric, plenty of black pepper and salt.
I eat about 10g of
carbs each
day and lots of fat and
moderate protein.
No refeeds and cheat
days are needed because you don't feel deprived from
carbs consuming complex
carbs three times a
day in
moderate volumes.
My diet was mostly using a lot of coconut oil so I was able to eat more
carbs and low /
moderate protein and see a benefit, After 5 years, I may be able to now add more starches, as long as i still have at least 3 tbs of coconut oil a
day as well as some animal fats.
I'm currently eating 1630 calories /
day (high fat,
moderate protein, low
carb) and the scale has been stuck for weeks.
I'm 5 weeks into a low
carb (less than 100g a
day),
moderate fat diet — eating between 1700 and 2100 calories a
day, drinking between 60 and 80 oz of water a
day (and nothing else), and exercising 5 +
days a week for 40 minutes at a time.
Im trying to count
carbs at the mo, I eat a lot of veg and salad, nuts and seeds,
moderate pulses, few grains some
days, often potato with dinner.
Whole, real foods, equal lunch and dinner, low cal low
carb moderate fat rest
days,
moderate cal
moderate carb low fat training
days,.
Here's a
day in the life for Jill which is pretty low
carb,
moderate fat and enough protein.
Since I eat
carbs and will continue to eat
carbs until the
day I die, I like to be more
moderate with the fats I consume.