So I recently started a carbohydrate cycling diet and was wondering if I have a healthy macro-nutrient breakdown on my no carb days.
There are many different approaches to carbohydrate cycling. Additionally, when Carbohydrate cycling, it doesn't necessarily mean to shut down carbohydrates completely (but one can dependent on personal goal), but to lower carbohydrates to certain perimeters and then increasing them to certain parameters --dependent on your fitness goal and feedback you personally receive.
Though I have went 0 carbohydrates when carbohydrate cycling (
when the "primary purpose is losing fat tissue), I have learned (with experimentation on myself) that this isn't necessary (even when attempting ketosis).
When my primary purpose is to gain quality weight and limit fat accumulation, the carbohydrate cycling perimeters are different as compared to the period where the focus is primarily fat tissue loss. I approach the two differently. Which in a nut shell means the carbohydrate ratios are different in contrast.
Therefore, if you are carbohydrate cycling (and
fat loss is the focus point), and are on the low side of this nutrient, you may want to re-consider your carbohydrate consumption.
Though this can vary with the individual, one can do rather well with Carbohydrates under 100 grams (say 30 to 70ish grams, as an example perimeter). You just may not have to go 0 carbohydrates, and still enjoy some healthy carbohydrate food items, and lose fat tissue, if this is your personal goal (which I do not know).
Just something to think about. And, I can discuss with you if you wish.
Additionally, when I am at the low side of the carbohydrate nutrient (
and again fat tissue loss is the focus point), I eat all of my carbohydrate allotment before and after my workout routines. And, generally this does not exceed 50 grams. Primarily, the goal is to provide enough carbohydrate to promote post-workout glycogen synthesis at this specific time.
When you understand the
reasoning behind carbohydrate cycling (and hopefully read a lot of material on it), and understand your approximate calorie needs (with activities considered, have determined your goal purpose, and adjusted for the target deficit/surplus), then you set up your macro nutrient perimeters per day.
Naturally, if you manipulate your carbohydrates downward, the other two nutrients are going to go up. Correct? On the surface these are just numbers; however, biologically this is actually important (with the other two nutrients, Protein and Fats, going up that is). Its even more important if you are attempting to go Keto, which in this case, I am assuming you are not wanting to.
Example: 180 lb male who is weight training
Step 1: Set caloric intake: 180 lb X 12 cal/lb = 2160 calories per day
Step 2: Set protein intake: 180 lb X 0.8 g/lb (approx PT number) = 144 grams of protein. Since protein has 4 calories/gram, this is 144 grams X 4 cal/gram = 576 calories from protein.
Step 3: This is where you manipulate your Carbohydrate nutrient according to which position you are in within the cycle. Most carbohydrates have 4 calories/gram.
For example: Setting 10 grams per day (
just an example only)
This is 10 grams X 4 cal/gram = 40 calories from carbohydrates. LOL,
You would simply adjust the grams up accordingly.
Step 4: To determine fat intake, subtract calories from protein and carbohydrate from total calories.
2160 calories - 576 calories - 40 calories = 1584 calories from fat
(yep, I know this is high, young man). When you adjust the carbohydrates, protein and fats go up (especially the fat side in some cases)
Since fat has 9 calories/gram, this is 1584 calories / 9 cal/gram = 142 grams of fat
This person’s overall diet is:
Calories: 2160
Protein intake: 144 grams/day
Carbohydrate intake: 10 grams/day
Fat intake: 142 grams/day
The above is a hypothetical to give you an idea how to manipulate your numbers more particular to your circumstance. Most will get alarmed with the high protein and fat content......disregard them.
Now my fats are coming from deep fried snickers, is that OK?
WHY........I outta.......#^#%#%^#.
Heck no, this is not okay. A fried Candy bar? LOL
You can make better choice, young man.
We can discuss this more in depth if you would like.
Best wishes,
Chillen
