If you’ve read my e-book The Road Map To Getting Shredded already you know the gist of carbs and carb cycling, but I want to dig in a little deeper now and teach you guys and gals an  even more advanced versions of it. It’s when you manipulate your carbohydrate intake to have several low days, followed by a high day, and repeat. The purpose of this method is because in your low carb days you will drop bad fat at a much higher rate but you can only last so long before you start to feel drained. You then refuel with a high carb day and boom! You’re back! The lower carb days must have higher fats and the higher carb days must have lower fats. Always keeping your protein intake the same.

Types Of Carb Cycling Diets: 

•  Basic Carb Cycling Diet:

3 low days followed by 1 high day

• Intermediate Carb Cycling Diet:

1 high day followed by 2 medium day followed by 2 low days

• Advanced Carb cycling Diet:

6 low days followed by 1 extreme high day

Carbohydrate Amount:

• Low Days:

Carbohydrate Amount: Divide your body weight by 4 and that’s how many grams of carbs you will want.

Fat Amount: Bodyweight multiplied by .40 and that is how many grams of fat you want.

Protein Amount: 1 gram per body lb.

• Medium Days:

Carbohydrate Amount: Divide your body weight by 2 and that’s how many grams of carbs you will want.

Fat Amount: Bodyweight multiplied by .30 and that is how many grams of fat you want.

Protein Amount: 1 gram per body lb.

• High Days:

Carbohydrate Amount: Multiply your body weight by 2 and that’s how many grams of carbs you will want.

Fat Amount: Bodyweight multiplied by .25 and that is how many grams of fat you want.

Protein Amount: 1 gram per body lb.

• Extreme High Days:

Carbohydrate Amount: Multiply your body weight by 3.5 and that’s how many grams of carbs you will want.

Fat Amount: Bodyweight multiplied by .18 and that is how many grams of fat you want.

Protein Amount: 1 gram per body lb.

Example: Here is a daily example of what a 180lb athlete meal plan would look like for an Advanced Carb cycling diet.

Monday-Saturday (low carb)

Breakfast: 2 eggs, 3 egg whites, 1 slice toast.

Snack: low carb protein bar

Lunch: large chicken breast, ¼ cup almonds, mixed greens.

Snack: 1 apple, 1 cup low fat yogurt

Dinner: 1 decent size serving of lean steak, steamed veggies.

Sunday: (extreme high carb day)

Breakfast: 6 egg whites, 4 slices toast

Snack: 1 banana 1 scoop protein powder 1 cup fat free milk.

Lunch: large chicken breast, 4-5 small red skin potatoes, mixed greens.

Snack: Fat free or low fat granola, 1cup fat free yogurt

Dinner: 1 large chicken breast, 1 large yam, steamed veggies.