Carbs cycling/carbs waves

Carbs cycling what it is?
What we do when we cycle carbs in the manner that I advise, is to have three low carb days, followed by two higher carb days, to aid in recovery, and to replenish glycogen. This gives us just the right amount of carbs to be used as fuel without becoming an excessive amount.Always use carbs from clean foods not junk foods of course. 

Do not count fibrous vegetables into your total carb count for the day. They are low incalories and carbs and are a good source of fiber and do not count in the scheme of things while carb cycling. Only count starchy complex carbs.(YOU CAN.BUT DON'T HAVE TO DO THIS)

EXAMPLE:
Day-1: 150 grams 
Day-2: 100 grams 
Day-3: 50 grams 
Day-4: 125 grams 
Day-5: 200 grams
REPEAT 





You can change your carbs intake as you want,I usually have 2x 50g,1x 100g 2x 125g 1x 200g

These are the best sources of clean carbs to use when dieting in general, and when cycling carbs:

• Baked Potatoes
• Yams
• Sweet Potatoes
• Brown Rice
• Oatmeal
• Cream Of Wheat
• Grits  

I do not eat bread of any kind, or dairy products when dieting, and I recommend that you don't either, to help optimize fat burning.

HIIT cardio while dieting, and a high protein intake throughout the diet, as this will help to ensure that you retain the hard earned muscle that you've garnered from your training.

source:htmhttp://www.bodybuilding.com/fun/wescott4.htm

You need to eat lot of protein everyday (I eat around 90-115g of protein)

In low carbs day you need to eat more healthy fats (nut butter,seeds,olive oil etc.)

In high carbs day you eat less fat.

My carbs cycling diet plan:

everyday eat between 90-115g of protein

50g of carbs for low carbs day

100g-125g for middle

200g for high carbs day

35g of fat for low carbs day

20 or less for high carbs day

My W/O plan

for high carbs day: Cardio,HIIT,tabata

low carbs day:sweight training,pilates,yoga,stretch

I workout with FITNESSBLENDER,BLOGILATES,XHIT,BOB HARPER

I also want to say you don't need to eat protein powders or gainers
AND YOU DONT NEED TO EAT MEAT OR EGGS OR WHAEVER FROM ANIMALS.
I'M VEGAN AND I DO CARBS CYCLING IN VEGAN WAY AND IT'S PERFECT,I ALSO DON'T USE ANY GAINERS OR PROTEIN POWDERS.
I HAVE MY OWN ROUTINE AND YOU HAVE TO FIND YOURS.




source:http://dailyburn.com/life/health/carb-cycling-meal-plan/

Men

High-carb day2–3 grams of carbs (x your body weight)
1–1.25 grams of protein (x your body weight)
As little fat as possible

Low-carb day0.5–1.5 grams of carbs (x your body weight)
1.25–1.5 grams of protein (x your body weight)
0.15–0.35 grams of fat (x your body weight)

Women

High-carb dayAbout 1 gram of carbs (x your body weight)
0.75 grams of protein (x your body weight)
As little fat as possible

Low-carb day0.2–0.5 grams of carbs (x your body weight)
About 1 gram of protein (x your body weight)
0.1–0.2 grams of fat (x your body weight)

For both low- and high-carb days, be sure to eat breakfast as soon as possible when you wake up, then consume the rest of your calories across another four to six small meals throughout the day, advises Starnes. 

EXAMPLE OF YOUR CARBS CYCLING:

A typical low-carb day:

7 a.m. two scrambled eggs with 1/2 red bell pepper
10 a.m. protein shake with berries1 p.m. 3 ounces grilled chicken with 1 cup asparagus
4 p.m. 1/3 cup oatmeal with 10 almonds
7 p.m. 3 ounces steak with 2 cups steamed broccoli and cauliflower

A typical high-carb day:

7 a.m. 1/2 cup oatmeal with walnuts and berries
10 a.m. apple with 2 tablespoons peanut or almond butter
1 p.m. half turkey sandwich on whole-wheat bread
4 p.m. 1 cup three-bean salad with 1 cup quinoa
7 p.m. 3 ounces grilled chicken with 1 cup whole-wheat pasta and pesto

soure:http://www.scrawnytobrawny.com/fat-burning-machine

SAMPLE HIGH CARB DAY

Main carb sources highlighted.

BREAKFAST:

3 whole eggs (scrambled, poached, or fried)
Oatmeal (1/2 cup of oats, cooked in microwave)
Couple handfuls of frozen berries for the oatmeal

SNACK:

2 scoops protein powder in water
1 banana
Couple handfuls of raw mixed nuts

LUNCH AT RESTAURANT:

Burrito wrapped in whole wheat tortilla with lots of meat and vegetables

or

Sandwich on whole grain bread with lots of meat and lettuce, tomato, etc.

OPTIONAL 2ND SNACK:

2 scoops protein powder in water
1 banana
Couple handfuls of raw mixed nuts

DINNER AT HOME:

Healthy Pesto Chicken Pizza

SAMPLE LOW CARB DAY

BREAKFAST:

3-4 whole eggs (scrambled, poached, or fried)
Breakfast salad with broccoli slaw, arugula, and low-calorie dressing

SNACK:

2 scoops protein powder in water
Couple handfuls of baby carrots
Couple handfuls of raw mixed nuts

LUNCH AT RESTAURANT:

Salad with lots of meat and vegetables

OPTIONAL 2ND SNACK:

2 scoops protein powder in water
Couple handfuls of baby carrots
Couple handfuls of raw mixed nuts

DINNER AT HOME:

Sirloin Burger with Coconut Cauliflower Mash

WORKOUTS AND CARBS

Monday: Upper Body Workout / High Carb

Tuesday: Interval Sprints / Low Carb

Wednesday: Off / Low Carb

Thursday: Lower Body Workout / High Carb

Friday: Off or 20 minutes of cardio / Low Carb

Saturday: Total Body Workout / High Carb

Sunday: Off / Low Carb

EAT THIS, NOT THAT

EAT THIS: NUTRIENT-DENSE CARBS

• sweet or white potato
 
• oatmeal
 
• quinoa
 
• whole wheat pasta or tortillas
 
• fruit (especially berries)
 
• rice
 
• whole grain bread

DON’T EAT THAT: JUNK CARBS

• Doughnuts and other pastries
 
• Cakes, cookies, and other desserts
 
• Pizza (store-bought or delivery)
 
• Muffins or croissants
 
• Sugar-packed instant oatmeal packets
• • 
    

Carbs cycling are not for beginner!