How to carb cycle macros?

Are you on a quest to lose weight and gain muscle, but confused about carb cycling macros? Fear not, for we have got you covered! With this comprehensive guide, carb cycling will no longer be rocket science for you. From the benefits of carb cycling to how it works and the different types of cycles, this article covers everything you need to know.

The Benefits of Carb Cycling

Before diving deep into the nitty-gritty details of carb cycling macros, let’s first talk about why one should even consider it in their diet plan. Here are some benefits that might convince you:

  • Carb cycling helps with fat loss while preserving muscle mass.
  • It can boost your metabolism and help curb cravings.
  • Cycling carbs prevents your body from adapting too much to your diet by keeping it guessing.

Now that we’ve piqued your interest let’s dive deeper!

Understanding Carbohydrates

Let’s just cut straight through all the jargon here. In simple terms; carbohydrates are our bodies’ primary source of energy! They exist in two forms – Simple & Complex carbs.

Types Of Carbs

Simple Carbs

These guys may taste like heaven but if consumed frequently they aren’t going anywhere good unfortunately meeting their end merely as storage tubs including around our waistlines. Included in these is white rice (sometimes seen as bright sushi), sauces such as ketchup oh so yum!, baked goods etc… A little bit won’t hurt however its when there is no consideration taken on portion control/utilization within workouts/ generally monitoring them consuming large amounts regularly during cheat days which turns pure sweetness into an unadulterated nightmare due also because they mess up hormones especially insulin secretion.

Examples:
  • White Rice
  • Sweets

Complex Carbs

They often come off plain old bad compared next to enticing smokey bbq ribs or a deliciously composed juicy burger however these come with some perks too. High in fiber often meaning they’ll keep you full for longer thereby avoiding temptations to explore that box of oreos at midnight🍪😋!

Examples:
  • Brown Rice
  • Vegetables

How Does Carb Cycling Work?

Now let’s dive into the topic at hand – how exactly does carb cycling work? In its simplest form, it is alternating periods of high & low-carb days within each week over an extended period.

In practice:

            ```High day–Low Day cycle👇```
     | Monday| Tuesday |Wednesday |Thursday |Friday |Saturday| Sunday|

|—- | —- | —- |
High Day –>>⚡️💥 💪–>> <<– Low Day📏💤 👀<<—

Determining Your Macro Numbers

Before setting yourself up on a cyclical plan, mainly one involving carbs; It is normally ideal to first understand your macros numbers – aka tracking macronutrient intake below.

Carbs

When calculating macros for carb cyclists; Identifying the right levels helps divide them between routine lifting sessions and special workout occasions like doubles/lifting legs etc…

Protein

You might know this already but just in case 🙄 during training exercizes, breakdown muscle tissue to rebuild stronger and leaner muscles with adequate protein intakes.

Types Of Carb Cycles

There are several types of carb cycles that can be followed depending upon personal goals such as weight loss or gaining strength.

  1. Traditional Cycle
    This involves switching between four phases where two low-carb days are followed by one high-carb day which then ends with a reward day where all food restrictions lifted!

  2. Zig-Zag Cycle
    The zigzag approach involves varying carbohydrate intake daily. For example, you could consume high carbs one day, low the next and then follow a moderate-carbohydrate the following day.

  3. Targeted Cycle
    With this cycle type; one consumes minimal amounts of carbs throughout the week but carb-intake peaking during training sessions to ensure there is enough energy for endurance during.

  4. Reverse Cycle
    This sees a switch being made in comparing regular diets vs zig-zag cycles essentially consuming greater carbs (complex ones at that) early week/middle with tapering off towards end of week.

Creating A Carb Cycling Plan

Now that we’ve covered all the types let’s dive into how to create your plan! Here are some steps:

  1. Determine daily calorie intake based on current weight & activity level.
  2. Calculate macro breakdown by assigning percentages to each: protein, fat & carbohydrates.
  3. Assign macros per meal onto each day – cycling between high & low days as necessary according to cycle type/ desired results from such interval recordings

Tips To Keep In Mind

  • Be mindful of eco-friendly choices impacted every slice or spoonful you use/buy both sustainable for planet and concerning fuel your body uses 💪🌍!
  • Don’t forget that hydration is just as important when operating effectively within diet mechanisms prepped beforehand💦!

Conclusion 🙏

We hope our comprehensive guide has given you an insight into carb cycling macros and helped what exactly it entails! By planning ahead through tracking your macronutrient intake values recorded in intervals mixed betwenlucing highs/lows whilst ensuring healthier choices remain top priority not only will those unwanted lbs melt out easier but also propel faster gains in muscle mass when lifting doing workouts thereby helping boost self confidence❤️👊!

So gear up and give carb-cycling a shot -once we promise after trying once won’t look back again even when looking forward meant diving syrupy pancakes at 2:am 😂!

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