Beginners Guide To Carb Cycling For Fat Loss | Full Meal Plan Included | How To Guide

Beginners Guide To Carb Cycling For Fat Loss | Full Meal Plan Included | How To Guide


what is up you – whoo all right guys I get so many requests for this video that I felt like it was time to finally lift the curtain off of it and show you guys exactly how the carb cycle why it’s beneficial why it works and I’ve even included a sample meal plan I built from the ground up specifically for this video showcasing the low carb days the medium carb days the high carb days and exactly how you can implement it yourself so this is going to be a really good video this could run a little long so I’m warning you right now but I promise to be full of great content and you’ll learn something you will take something away from this I care and see it so you guys ready I am what to do it welcome to my carb cycling 101 course I’m gonna hop right in as there is a lot of information to cover and I don’t dispute it to be too long but I also don’t want to leave out any important information so we are jumping right into this so basically in a nutshell what is carb cycling I guess the simplest way to explain it would be it’s an approach to dieting where you systematically increase and decrease carbohydrates on specific days in order to lose weight while retaining muscle mass your typical bulk will see you putting on muscle if you do it correctly as well as some body fat your typical cut you’re gonna lose body fat while losing a little bit of muscle I find personally the carb cycling is extremely effective at holding on to muscle mass while losing body fat and really keeping all your hard work your gains so I’ve got some basic implementation that you might see this is probably your standard implementation of carb cycling so it might look something like this Monday through Wednesday would be low carbohydrate days so basically you’re focused on proteins and fats with minimal carbohydrates usually only found in the form of green vegetables Thursday would be a medium carb day so you’re gonna go three days low Thursday ting a medium carb day kind of refills from your glycogen stores help with recovery stuff like that go through a Friday and a Saturday is low carb days so once again you’re back on the only veggies for your carbs and really focusing on protein and fats and Sunday with your high carb day where you really really jump up your daily calorie intake your carbohydrate intake mainly that is a recovery day you have a huge insulin response to that which is great for building and retaining muscle and burning body fat so that would be a basic implementation now at the time of implementation I like to do my specific card Pro carb cycling protocol typically would be a Sunday through Tuesday I’m gonna go low carbs it’s three days low-carb Wednesday I hit a high carb day then Thursday and Friday I’ll do low carb days then Saturday hit a high carb day for me personally I think it’s because I do so much cardio and I train I train a lot you know I’m doing heavy weight training six days a week I feel like the to implementation of two high carb days with the amount of cardio I do really helps me with recovery and it really leaned to me out during my last cut so in a nutshell that’s what a carb cycle implementation looks like now let’s move on to okay so carb cycling but specifically a high carb day how does this differ from a regular cheat meal so some people which I do this as well or I have done this as well depending on where I’m at with my diet and everything all usual I might do like you know be clean six days a week seventh daily we catched have a crazy cheat mill you know I have friends that do this you know and like right now for instance with my diet since I got cut I’m still pretty lean right now but I’m doing basically I’m not carb selecting right now in this moment about to start again but I’m doing a you know cheat meal a few cheat meals a week right now and eating clean and just kind of mixing them together having fun a joint life so carb cycling know is a little more strict and basically when your carb cycling a high carb day is a planned intake of extra carbohydrates the macros assigned to your specific days high carb day medium carbon or low carb day will vary depending on your individual goals training regiment and body type so what that is saying is that you’re not just going out and eating oh it’s high carb day so let’s have as many carbs as we can it’s not that you’re still you’re still hitting macros and there’s a plan a purpose behind it which I will show you know later in this video but it’s not a free-for-all like a cheat meal is it’s a very systematic and calculated approach usually filled with clean carbs and if you’re gonna have simple carbohydrates you just want to make sure that you know the exact quantity you’re getting in and you time them correctly so the success of your of your carb cycling plan is ultimately determined by how closely you can hear to be set guidelines a cheat meal is a free-for-all a high carb day may only consist of extra oatmeal rice honey potatoes etc as we are mainly focused on increasing carbohydrates and none of the other macronutrients being fat and protein so finding those pure carbohydrate sources is essential in following a good cycling plan now moving on why carb cycle so I got some bullet points here we can go over basically it is very efficient at retaining muscle mass while burning fat I kind of touched on this a little bit earlier but the combination having your lower carbohydrate days are extremely thermogenic and cause your body to go for the fat but then right as right as your body needs energy you introduce high carb days which ramps your metabolism up and keeps everything moving optimally so number two it supplies the body with enough nutrients to allow fat loss without crashing your metabolism so to touch on this a little bit we all know people that go on crash diets and they might lose a lot of weight right away you know you know I’ve heard from so many people yeah I’m just eating 500 calories a day well when you do that the human body is much smarter than you think it is and what it will do it will down regulate your metabolism as a direct response to those it thinks you’re starving so it’ll down regulate your metabolism everything slows to a crawl and your body will go we need this fat in case of an emergency it’ll actually start burning muscle hence the term when you see people that are skinny fat you know a guy like he looks skinny but he takes his shirt off and he’s like chubby skinny fat you know I’m not body shaming or anything I’m just saying this is a direct cause of not dieting down properly so you’re about you know with when you have when you have the proper nutrients being you know fat and protein your body senses all that extra protein and it senses the fat that you’re in taking and a little in turn go after the body fat on you especially when your weight training because your body knows hey we need this muscle we use it every day we’ll go towards the fat so now carb cycling also periodically spikes leptin levels leptin being the fat burning hormone to keep your fat burning going 100% optimization basically so this kind of goes back to crashing your metabolism basically leptin is the master fat burning hormone the more left and found in your body the more fat you are going to burn so when you diet down and your calories are low carbohydrates your low eventually left it will start up here it’ll go down the more and the harder you die and that’s why it towards the end of diets sometimes they can seem for people like it’s extremely hard to put off body fat the high carb days spike your leptin levels and bring them back up to the top and then you know your low carbon will slowly drop again slowly drop but you’re riding that way down and your body in turn is burning fat optimally so the purpose of high carb basis to keep leptin levels going through the roof so extremely beneficial and keep in Lefton levels high that’s why a lot of people will implement carb cycling you know four weeks out six weeks out from a from a bodybuilding show just because once you’re riding those same macros for a while your body will adjust to them and some people are more genetically blessed than others and can stick to a diet like that but for some people carb cycling is that absolutely necessity if you want to be like extremely ripped six-pack shredded and number four carb cycling shows an increase in insulin sensitivity which is very muscle sparing and simultaneously muscle building so insulin is the most anabolic hormone found in our bodies I’ve touched on this in some previous videos so I’m not going to go into it to depth here but essentially spite the way and the process in which you spike your insulin on the high carb days and then really become sensitive to it on your low carb days really helps you retain muscle on a cut you ask anybody who has done carb cycling or has been low carb for a while and reintroduced carbs into their diet the feeling of energy you get the feeling of pump and you know just the way it inflates you it’s hard to explain to someone that’s never been lean and has done this before but carb cycling is extremely beneficial for both of those muscle sparing and muscle building now moving on why does carb cycling work so basically high carb based spike your metabolic rate and increase fat burning for 36 to 48 plus hours or as I like to call the roller coaster effect this will vary depending on your individual genetics and just how lean you are but I’ll touch on this a little bit in the way that you know your metabolism is up here with fat burning and then as you go you know a couple days after it slowly falls but while your calories are low here and your metabolisms up you’re burning fat so that’s reason number one reason number two low carb days we’ll see a marked increase in fat mobilization because the high carb day metabolic spike is still in play so this kind of goes back to what I touched on in some of the previous points but basically you know as you as you go throughout the course of the week and you spiked your metabolism up the goal is continuous spiking of your metabolism in some what even points that’s why I like to do you know three days one day high two days low one day I because your metabolism has a chance it never really bottoms out as it would if you were to somebody standard low calorie die and your metabolism just it to it reintroducing those keeps you keeps your metabolism up top and you are burning fat the entire time three low carb days see an increase in protein consumption which which has the highest TEF or thermic effect of feeding of all the macronutrients so in a nutshell the more protein you consume the more calories you burn through digestion now to break down the thermic effect of feeding without getting to two in depth with it essentially uh when you have any of the macronutrients being protein fat or carbohydrates if your body has to go through a digestion process to use those as energy now your average gram of fat your body’s utilizing all nine of those calories from each gram of fat and it doesn’t take a lot for your body that I digest it it’s essentially just boom fat here you go carbohydrates about five to like seven percent now don’t quote me on these exact numbers I haven’t really researched TEF in a little while but um I know the carbs are like five to seven percent of the energy from it is processes utilized through the digestion process which basically means that you’re not getting quite you know you eat fork like let’s say you have 20 grams of carbohydrates and that’s eighty calories five to seven percent of those calories are burned off through the digestive process now let’s say you have 20 grams of protein anywhere from 15 to 20 percent roughly is burnt through the digestion process so you might get 80 calories of protein from 20 grams but your body might only actually get 60 of it because it was so hard for to digest and converted into energy so the more protein you consume because you need to keep your calories still relatively you know if the monks the macro nutrients protein is your primary choice when you’re on a low-carb day so you know the more protein you have technically it’s lowering the amount of calories out in a day if you’re still be feeling sustained you’re still feeling like you’ve eaten stuff and you’re not play starving that’s really why you know people ask me all the time why my proteins so high on my diets well it’s because the thermic defective feeding is so high on it and I really feel when the power your protein is your gut your body not only you’re getting the benefits of the muscle sparing because you have the extra protein in your diet you’re also burning more fat through this science right here so moving on how I prefer to carb cycle so I’m just gonna go through a basic rundown this is how I prefer you know there’s a million coaches out there in a million opinions as I’ve said before so you know you might not agree a hundred percent with what I think but just know that when I say something I believe in it so moving on we have number one first determine your total daily energy expenditure and then set your low carb day your medium carbon in your high carb day calorie levels so I’m gonna go through how we would set those up or how I like to set them up and if you don’t know how to do your tdee links in my description I’m gonna put my macro video as well as my internet fasting video down there their educational just like this so macro video for tdee show you how to find it now your low carb days should be around a seven hundred calorie deficit of your total daily energy expenditure so my my total daily energy expenditure to say the exact same way right now if I had to estimate is probably roughly 2500 calories it doesn’t have to be an exact 700 calorie deficit you can do smaller deficits because this is discovering your true total daily energy expenditure takes a lot of work and it varies so unless you’re a completely constant day-to-day in what you do that jumps up and down a little bit but find about 2500 so I subtract about yeah I’d say seven hundred or so from mine that’s a good place to start I think and then as you see here in the asterisks adjust accordingly because you know things change and activity levels change jobs change training routines change so know only carbohydrates you get on low-carb nation should be from indirect sources so green veggies peanut butter etc there’s like a gram of carbs and so many egg whites or whatever I don’t count those anyways but you get the drill basically green veggies and you know you’re not gonna have that much peanut butter anyways but you know there’s like seven grams of carbohydrates per 32 grams of peanut butter so stuff like that’s allowed typically going to be below 40 grams like I said this this is all this can all vary you know it’s not like if you go over 40 grams you’re automatically know it’s this this can all vary a lot depending on the individual but this is just my general rule of thumb now number four medium carb day you’re gonna add around 40 to 80 grams of carbohydrates while dropping your protein slightly so the goal is to not raise your overall cal is that much so let’s say my low-carb day calories or roughly 750 my medium carbonate calories might jump up to like 1850 but I’ve dropped protein down significantly and replaced a lot of that protein I left with carbohydrates and then a little bit more so I’m gonna go through the sample meal plan here soon you’ve got to see what it all looks like you’ll get a rough idea and then high carb day will see a decrease in fat so you want to drop your fat as low as you possibly can so typically below 25 grams is a good point you’re gonna see a decrease in protein down to about a gram per pound of body weight so if my protein on low carb day is 255 grams with an example and I weigh right now 180 I’m gonna drop at 184 high carb day and then you increase your carbohydrates all the way up until you’re right at your total daily energy expenditure so that day you’re technically not losing anyway you’re technically not gaining any weight we’d have enough you’re flooding your system with carbohydrates what you’re gonna refill all your muscle glycogen stores aid in recovery give you that create the insulin spike that you want while still not being detrimental to your goals at all and you know if you go over your tdee a little bit it’s really not a big deal on the grand scheme of things so many people obsess over the minor wrist of details and if you do that you’re just gonna stress yourself out but just try to get these as close as you possibly can and then finally set your schedule and map out which days of the week will be your high carb day your low carb day and your medium car pace so just make sure you know in advance try to do it’s convenient for you I try to put my high carb days on days where I know that I want to have some fun because low carb days you can be in a really bad mood you know I have a buddy shout out Nathan Whitlatch it’s my dude right there I’ll try to put his info right and follow him on instagram follow him on twitter he’s a really awesome competitor one of my best dudes blessed absolutely blessed genetically anyway I’ll put his info somewhere it’s probably gonna be on the screen right now but uh he has days when he’s carb cycling we call him no carb Nate because he’s just not a very pleasant person to be around sorry Nate I’m just saying he’s just you know he’s just low-energy and he’s just low carb so make sure you like you don’t want to be that you don’t know you don’t want to be no carbonate on a Saturday if you’re going out with your friends or on a date with your girlfriend you know just let your high carb days and medium carbs accordingly and like I say I do high carb day personally so here we go sample meal plan time so this would be low carb day so let’s say roughly all is pretty close my low carb day calories are gonna be set at seventeen hundred and sixty-three calories now this is a very basic meal plan I put together just to show you guys very very simple very simple here I just wanna make this like I said is easy if you guys as possible so the macros on this little carb day we got 55 grams of fat 284 grams of protein and 33 grams of carbohydrates with 18 grams of fiber now I do recommend if your carb cycling on low carb days and medium carb days take a fiber supplement two servings of it you want to get as much fiber as possible because some on some of these days when you’re not eating carbohydrates like grains especially they have lots of fiber in them you can be 5 or division you really don’t want your system to back up trust me on that one so fiber supplements are recommended like I said this is based mainly on me and like what I would do so this is basically a let’s see if I’m at 2500 roughly two daily energy expenditure for myself we’ve subtracted here about like 750 whatever from that so pretty close like that doesn’t have to be an exact science but you want to just be in the ballpark of some of these now we got meal one we do 370 grams now keep in mind I went do all my weights and grams it is the most accurate way to weigh your food you’re getting as close as possible this way and you know that your macro calculations you’re putting in are 100% accurate so like I said I prefer to do grams now just understand 28 grams equals an ounce so for those of you you know oh I don’t get what grams means 28 grams equals an ounce you can do the math I do all my client plans and grams because it’s a universally accepted form of measurement so moving forward turn it 7 grams liquid egg whites per mil 114 grams coconut oil and 56 grams of spinach so roughly we got you know 14 grams of fat 42 grams of protein 2 grams of carbs 2 grams of fiber I’m gonna have 224 grams of chicken breast and 84 grams of asparagus so 2 nor 24 grams I want to say it’s roughly 8 ounces of chicken with three ounces of asparagus you know we’re gonna have eight ounces of cod with you know this this is not this is not a very uh I want to say satisfy it’s just not yep satisfying it’s not a very satisfying meal plan guys a lot of proteins and a lot vegetables not a lot of flavor but the best thing you’re gonna get would be like meal four which is two scoops of rule one isolate whey protein and two servings of peanut butter 64 grams and then you know meal file we polish it off with another eight ounces of chicken breast then three ounces of asparagus you want I have a lot of people that neglect vegetables and they they don’t understand why you need so many for one the micronutrients in them are awesome for aiding in the digestion process the fat burning process and making sure because you’re gonna be starving on these low-carb days you’re gonna be really hungry and you want to be able to you don’t want even micro nutrient deficient because a lot of times you can mistake your body can mistake hunger for a micronutrient deficiency you know so you can be deficient in like magnesium or zinc or something like that your body is sending hunger signals to you but they aren’t necessarily because you’re hungry it’s because you’re deficient in something and your body’s trying to trigger you to eat a food so hopefully absorb that nutrient so eating a green veggie specifically is awesome when you were cutting because normally you get that you get full off them from the fiber you know you’re getting all your micronutrients and it did it helps a lot so I didn’t do a lot of veggies my first cut and I was a miserable sob but um this last cut of ate a ton of green veggies and if I found myself really hungry and I thought I was gonna cheat on my diet I just need some more veggies because they they’re really they’re mainly fiber you’re not getting a lot of extra calories from and they do an amazing job at filling up your stomach so that would be low carb day so just a quick little rundown for you guys 7:00 or 63 calories 55 grams of fat you know those those are the macros right there you can see them screenshot it if you need to from the video if you’re trying to you know really get this down but uh scroll through here let you guys kind of get another look at these alright we are moving on to dunt dunt and uh medium carb day okay now this is not gonna change very much so we’ve raised calories about 200 from where we were at because we were at uh we were at roughly 1750 so we’re up about 200 calories we’ve dropped protein a little as you can see not by much we’ve dropped it a little bit we’ve raised carbs from where we’re at like around 37 grams or so and we’ve jumped up to about a hundred and eleven carbs fibers up a little bit as well fat stayed about constant so here we still have we’ve have to the liquid egg whites so now we’re only 280 five grams let’s drops 20 grams of protein off and then we’ve also added in 40 grams or I think that ends up being a quarter cup or a half cup of oatmeal 40 grams is one serving I want to say it’s a half cup Oh see that’s I weigh everything so much I don’t know I don’t even use cups I don’t even use cups 11 grams hogeol’s we drop the coconut oil slightly on this one and then we’ve added in to our chicken meals we’ve added add a hundred grams of cooked white rice and that’s really all that’s changed so we dropped a couple of the proteins a little bit a little bit of the fats too in the form of the coconut oil we’ve added in a hundred grams of cooked white rice to both of our chicken meals and we’ve added in old-fashioned oatmeal now this would be a medium carb day and like I said before I’m not a big medium carb day guy some people prefer it but I you know I’m one of those people like I’m hammer in my cardio seven days a week because you know I do this all the time like this is my natural habitat right now so a medium carb day for me is it necessarily something I import I implement but try it out because I have tried it out but medium carbon days really quickly turned into high carb days for me every time because my body really needed that high carb day energy so get a quick look at this and now this is where things will change up quite a bit high carb day so calories go up to about twenty to forty seven here and we are looking at roughly now for me personally I would have probably I stay a little under my total daily energy expenditure on high carb days because I have two of them I don’t take them both up to total daily energy expenditure but um you know you can tweak this a little bit and if you’re only doing the one high carb day you can bring it up to your tdee but I mean as I said before mine’s like 2,500 probably in that range so when I’m doing two high carb days I don’t quite bring them up to my tdee so I’m doing two a week but um like I said this a lot of this stuff you could play with you play with these numbers you find out what works for you so we’ve dropped our fat like I said you try trying to say sub 25 grams and then this can vary depending on exactly what you want your plan it’s not a necessity to stay sub 25 but uh I’m doing two of these a week I try to so twenty three point five grams of fat we drop protein so I weigh about 180 throw like 180 4.5 grams of protein carbohydrates a whopping three hundred twenty four point five grams and then fiber we don’t need the fiber supplement this day so forty-six point five grams of fiber so meal one we’re still doing liquid egg whites but now we have 80 grams of oatmeal we doubled up the oatmeal we’ve added in some honey so you have a serving of honey or 21 grams and a serving of blueberries on 48 grams so meal one sees me jumping up to 96 grams of carbohydrates so I’m starting the day off boom you know and this is all I fast to so I’m not how would necessarily starting the day off what meal number one is gonna be is going to be a hundred grams of carbs and then meal – we have dropped our chicken breast quantity so now this is down to about 184 grams is what’s that six ounces you want from eight ounces to six ounces and then we’ve doubled up our white rice as well so 200 grams of cooked white rice and that one that meal three we’ve completely dropped the fish and now you can like I said you can find different ways to add in carbohydrates I’m a big fan of Kashi go lean cereal if you’ve never had it high protein high fiber cereal pretty low in sugar really good for a high carb day and it makes you feel like you’re getting a treat you would normally get the Kashi Gillings here also 117 grams I want to say that’s two servings of that cereal and two cups of unsweetened almond milk I tend to opt for the unsweetened cuz it still tastes pretty good and plus you’re mixing it with the zero so it’s your not gonna taste the milk anyways but when you get the flavor versus of the almond milk they just add a bunch of sugar and eat it you don’t need that sugar so yeah meal three pretty much cereal and what I’ll do typically is I can put like the milk and a shaker cup or something and then I’ll put the cereal in a Tupperware then I can just mix it up I don’t got it you know it’s not really that hard to do and the meal for is one and a half scoops of rule one isolate whey protein and then more oatmeal mix that together in a ball and Tupperware and I’ll have you know protein oatmeal which I absolutely love to do guys actually had a friend try it today for the first time and she absolutely loved it so give it a try if you have not made protein oatmeal a little bit of water microwave cook your oatmeal I have some cinematix it has some protein stir it up good to go and then meal 5 we have chicken breast once again with 200 grams of cooked white rice and 3 ounces of asparagus so this would be the high carb day now as you can see here this is way way different than just going and having a cheat meal this is a very calculated very systematic approach to dieting to raising your carbohydrates and lowering other macronutrients so keep in mind this isn’t just high carb day let’s go have a pizza that is not the way this works you have to be have to be calculated you have to follow these ratios to a tee if you truly want to see the benefit from it for those of you that watched you know my my cup progress I posted my physique update videos and all that I have started carb cycling and really hammered it in those final three weeks and I’m telling you the the difference as I seen where it is night and day so definitely give this a shot guys don’t scroll down through this one more times you can kind of see here what this looks like and screenshot it if you need to but yeah this is the sample meal plan so hopefully uh you got some out of that and then I got things to note things to note if touched Austin law on this a little bit but carb cycling is known for causing mood swings or aka vino carbonate I’m just laughing it’s like a just picture and watching this right now be like that son of them but anyways it is known for causing mood swings and it really does those low-carb days you’re starving your body needs that energy and it’s just burning fat like crazy which I think you’d be happy knowing you’re burning fat but it’s not the best process mentally so keep that in mind before you start and while your carb cycling because if you are and then you just notice you’re in a bad mood knowing knowing that that can come on is half the battle and you know being able to control your emotions you know if you don’t know where it’s coming from it’s easy to get lost in it but if you that’s something you expect something you plan for as soon as you just want to you know give someone the middle finger you can kind of just go you know what it’s the carbs it’s the carbs eat a doughnut or something okay now carb cycling is extremely effective if implemented a hundred percent I’ve said this a hundred times and I’ll say it again right now carb cycling it is what all of these competitors are doing you know any time that I’m watching it or I’ve looked at other client coaches diets for clients or I’ve looked at a client or a a fleets diet that’s going into a show they’re always carb cycling and there’s different forms of it like I said but carb cycling I believe is a very very effective approach if your goal is to shed fat retain muscle mass carb cycling is awesome so now here we go I’ve set touch on this a little bit as well there’s many opinions and different techniques used by different coaches so don’t take exactly what I click here is a hundred percent D way to carb cycle because there’s a lot of there’s a lot of variation in this there’s a lot of different ways this can be implemented there’s different coaches with different strategies and I’m not discounting any of those coaches at all like I said anything that I put out on here I believe in a hundred percent now I would stand by this in a court of law put my hand on the Bible you know repeat after me I would do I would do this with any anything that I talk about so to in mind that I do believe in this but there are different approaches that may work better that may be less effective now touching on this trial and error is always the key to figure out what works best for you you might try the exact plan I laid out right there and that’s built specifically for me and for my guidelines at Fir you know my goals you can weigh more than me you can be less active than me you can be more active than me to be taller than me you could have a higher metabolism to me there could be a lot of different things and you really just have to you know set something out try it out watch observe take notes log your weight track your food way and then take all of that and then you know two weeks later okay I’m down this much wait let’s keep doing it or I need to adjust this maybe I need to raise fat a little bit man need to lower protein it is learning your body as a never-ending process you’ll never know what understand because you’re always changing you’re always evolving especially as you drop away and as you increase training intensity so to keep in mind you really do need to tweak these to figure out what works best for you because you are a snowflake you are very unique so yeah you got it you gotta figure out works best for you and now I touched on this before I’ll touch on it again combined with intermittent fasting I don’t personally believe there’s a better fat loss strategy out there I think that if you intermittent fast and you mix in carb cycling I mean in my personal experience and with some of my clients I have seen incredible incredible results in very short amount of time by implementing both of these simultaneously you get so many benefits from both and then when they’re working in congest in conjunction the synergistic effect of both of these plans is just phenomenal now final thing here don’t jump right into this diet right into this diet down in a traditional manner first what I’m saying is that don’t just go from eating pizza straight into carb cycling if you’ve never meal prepped if you’ve never done a proper diet because when you when your body fat percentage is higher you can sit at the same calories like like when I talk about your metabolism down-regulating that really only begins to happen once you get really lean so it is much easier and much more bearable to not carb cycle because like I said this isn’t the most fun thing in the world to do but it is so much easier to diet down with just a standard set of macros when your body fat percentage is higher and you save the carb cycling for when it’s it’s go time and it’s serious like I said some competitors don’t even implement this until they’re six weeks out from a show eight weeks out from a show so they’re already lean they already have abs they already have that Beachbody but they’re looking at getting that extra that extra edge like right now with me eating the way I have been I’m lean but I’m not like shredded you know and now if I carb cycle for a cup for a few weeks boom I could be shredded once again but you know it’s a carb cycling is not fun guys I mean it’s very effective yes but it’s not the most fun way to eat ask any competitor you know enough you might get the ones alive to you like you know diet is everything no no but it’s not it’s not very fun so if you can and yet you should per my suggestion diet down in a traditional manner first just set macros eat the same calories have a little more variety in your meal plan don’t start this right away save this for the end after you build up a little bit of a tolerance and a know-how for prep for meal planning you kind of know what to expect with all of this so anyways that pretty much ends this little course I put together I feel like this thing is gonna run extremely extremely long there’s gonna be a very long video so I’m gonna apologize that in advance if it’s really long it took forever to get to the end of it but I’m gonna transition out of here now to my other camera so I can do an outro guys I just looked at the timestamp for this video and there is a possibility this video could be over 30 minutes long probably even longer than that so on for those of you that made it this far congratulations I don’t have a prize for you or anything but I really hope you learned something from this and you know a lot of people like I said were wanting me to release this video and you know I felt like to do this right I had to include as much information as I possibly good because carb cycling in and of itself is a very tricky you know it’s not tricky once you know exactly how it works but it can be a little confusing a little daunting a little intimidating and overwhelming to try to implement it without some knowledge you know behind it and why it works the implementation of it and maybe see an example laid out in front of you so like I said I hope you got some value out of this in case you didn’t notice I am rocking an RJ F flat bill hat so you know I really I love hats I love I love hats and flat bills and all that stuff and I decided you know what why not why not get some stuff with my logo on it that I can you know share with the world so I RJ fit apparel we’ll be launching the website here in a few days if you’re watching it it’s any this is older than three days then I should be live and good to go so you can check out my website maybe grab a t-shirt grab a hat show some show some love for me I do appreciate it guys this is now my full-time jobs but every little bit helps and yeah this stuff is all very quality to I will make a proper announcement on here once everything is fully live but yeah I just I had to share this with you because I just got these sample hats and I don’t have enough full production at yeah but these samples in and I absolutely love it so um anyways you guys have a great day hope you learned a lot make sure to leave me a comment let me know what you thought about this video if it was too long if you don’t like the style format or if you think I need to put in as much information as possible so I appreciate the support as always you guys are absolutely incredible without you I would be nothing you guys have a great day kill it crush your goals all that good stuff we’ll see you guys

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