Introduction to the carbon cycling diet

 Introduction to the carbon cycling diet

Introduction to carbohydrate cycling diet

Carbohydrate cycling diet (Carb Cycling diet), hereinafter referred to as carbon cycling diet

If you don't know what carbohydrates are, look it up first

Then carbohydrates will be referred to as carbohydrates

The carbon cycle diet can be used in both the weight loss period and the muscle gain period , that is, to adjust the food intake and the level of carbohydrate intake

The benefits of carbohydrate cycling on body posture, hormones,

Carbon Cycle Diet

To put it simply, if your average intake of carbohydrates in a week accounts for 40%, a normal diet means that 40% of your daily calories come from carbohydrates

The carbon cycle diet is to eat a lot of carbohydrates on the days of training large muscle groups. 60% of the calories in the whole day may come from carbohydrates. We call it high carbon days.

Then eat a small amount of carbohydrates on the days of training small muscle groups or resting, usually less than 10% of calories come from carbohydrates, we call it low-carb days

From a more idealized theoretical point of view, high-carbon days can allow you to have enough carbohydrates for you to use as energy to increase intensity during weight training

Low-carb days can reduce sugar in the body, improve insulin sensitivity, growth hormone , and allow the body to burn more fat without eating too much sugar all the time

Therefore, people who are prone to obesity or have poor tolerance to carbohydrates will not gain too much fat by using this carbohydrate cycling diet to increase muscle or reduce fat

Simply put, if the carbohydrate cycle diet is executed well

Has the following advantages

1. When used in the muscle-building phase, it can increase muscle while trying not to increase too much fat, and some people can even achieve muscle-building and fat-reducing

2. The effect is very good when used during fat loss, and it can also maintain muscle mass and training intensity as much as possible

3. There are many choices of ingredients. You can eat starch on high-carb days, and you can eat delicious pork belly on low-carb days.

4. Every day will look very lean, like the fullness of charcoal before the game

5. From the level of carbohydrate intake, you can know whether your tolerance to carbohydrates is good or not, so that you can better understand your body

Basically, the carbon cycle is the most invulnerable way of eating in my opinion , the only drawback is that it is a bit troublesome

Because you will need to count the main nutrients or know which foods are more high-carb or low-carb

The following will directly explain how to use the carbon water cycle

How to use the carbon cycling diet

Weight loss is easy, But how is this possible?

1. Arrange high-carbon days and low-carbon days

Usually, the more muscle groups we train and the bigger they are, the more carbohydrates we eat on high-carb days; the less carbohydrates we eat on small muscle groups or rest days

If you train according to leg pull and push, leg training can be arranged as a high-carbon day

In fact, there will still be a lot of sugar in the body the day after a high-carb day, so it is recommended to eat medium-carb or low-carb the next day

Then practice pushing or eat low-carb on rest days

The most important thing is that you have high-carbon days and low-carbon days

2. Understand whether you should gain muscle, lose fat or gain muscle and lose fat

But here is a brief talk about TDEE . If you want to gain muscle, you can set the target at TDEE+5%

Fat reduction can set the target at TDEE-10~20%

It is just right to eat TDEE for muscle gain and fat loss

But the main thing is to adjust the intake according to the weight change

3. Arrange the proportion of main nutrients

Fitness age (years) FFMI value	body fat %	Muscle-building phase protein (g/kg lean body mass) +-0.2g	Protein during fat loss period (g/kg of fat-free body weight)+-0.2g
0-1(FFMI17~20)	<15	2.3	2.6
	16~19	2.2	2.5
	19~23	2.1	2.4
1-2(FFMI20~21)	<14	2.5	2.8
	15~21	2.4	2.7
2-3 (FFMI22~23)	<13	2.6	2.9
	14~18	2.5	2.8
4~5(FFMI>23)	<11	2.6	2.9
	11~16	2.2	2.8

Muscle-building phase:

High carbon daily ratio: protein (as above), fat (body weight* 0.6~1.2g), carbohydrate (remaining calories)

Low-carb daily ratio: protein (as above), fat (remaining calories), carbohydrate (<50g)

Fat loss period:

High carbon daily ratio: protein (as above), fat (body weight* 0.6~1.2g), carbohydrate (remaining calories)

Low-carb daily ratio: protein (as above), fat (remaining calories), carbohydrate (<50g)

Ps. Fat-free body weight = total body weight – total fat weight

Carbon cycle diet form for girls

Fitness age (years) FFMI value	body fat %	Muscle-building phase protein (g/kg lean body mass) +-0.2g	Protein during fat loss period (g/kg of fat-free body weight)+-0.2g
0-1(FFMI13~15)	<18	2.4	2.7
	19-25	2.3	2.6
	21-27	2.2	2.5
	27-31	2.2	2.5
1-2(FFMI16~17)	<18	2.5	2.8
	20-24	2.4	2.7
	25-28	2.3	2.6
2-4 (FFMI17~19)	<17	2.6	2.9
	18-23	2.5	2.8

Muscle-building phase:

High carbon daily ratio: protein (as above), fat (body weight* 0.6~1.1g), carbohydrate (remaining calories)

Low-carb daily ratio: protein (as above), fat (remaining calories), carbohydrate (<50g)

Fat loss period:

High carbon daily ratio: protein (as above), fat (body weight* 0.6~1.4g), carbohydrate (remaining calories)

Low-carb daily ratio: protein (as above), fat (remaining calories), carbohydrate (<50g)

Ps. Fat-free body weight = total body weight – total fat weight

Let's first see the table of the ratio of these two carbohydrate cycle diets

Protein intake can be fixed on high-carb and low-carb days, which is more convenient

Then eat less fat on high-carb days, and give the rest of the calories to carbohydrates

A low-carb day is when the carbohydrates are less than 50 grams, and the rest of the calories are given to fat

The above three steps will allow you to arrange the most basic carbon cycle diet

 

Let me give you an example to make it easier for you to understand.

Wait for step 4

Assume that male Xiao Ming has been practicing for a year, he weighs 80 kg, body fat is 20%, TDEE2500 wants to lose fat

Calorie intake is set at TDEE-20%, which means eating about 2000 calories per day

Eat protein one day to get fat-free body weight x2.7, so it is about 80*0.8*2.7, and you can eat 173g protein every day

The main nutrient distribution of low-carb days is protein 173g, carbohydrate <50g, fat 123g

The main nutrient distribution on a high-carb day is protein 173g, carbohydrate 183g, fat 64g

He trains four days a week for lower body, upper body, and rest

lower body, upper body, rest, rest

In this way, his two lower body days are high-carbon days, and he can eat low-carb at other times.

That's probably how it's arranged

Flexible use of carbohydrate cycling diet

The next thing to talk about is the fourth step, which is to use the carbon water cycle flexibly

 

1. Flexible allocation of carbohydrates and calories

Our daily calorie intake does not have to be fixed, it can be calculated with a week's average

Like I just said that fat loss is about eating TDEE-20%, but you can adjust it to eat TDEE-30% on low-carb days, eat TDEE-10% on high-carb days, etc.

In this way, you can eat a little less fat on low-carb days, so that you can eat more carbohydrates on high-carb days, and increase the training intensity of large muscle groups

2. Adjust the proportion of carbohydrates and fats according to the body

Everyone's tolerance to carbohydrates is different. Some people eat a lot of carbohydrates and still look dry the next day, and some people eat too much and they will get fat and swollen easily.

So I would suggest that you can observe your figure every morning. If you ate 300 grams of carbohydrates on a high-carb day yesterday and the whole body is swollen this morning, you can lower it a little next time.