From time to time I’m going to share with you how to approach certain dieting techniques so that your supplement usage yields the most results. I’ll be the first to tell you if you don’t set up a solid nutrition plan, supplements aren’t going to give you the results you want on their own. Yes I’m a supplement company owner, but I’m not ever going to pull the wool over someone’s eyes and oversell what a supplement can do for you.
Let’s cover an easy way to set up a carb cycling plan. Carb cycling is beneficial as it keeps the body guessing and allows some higher days to spike the metabolic fire but some lower pure fat burn days as well. There are many ways to do this, this is just one such way I use. For purposes of this example let’s use a 180 lb male who wants to shed body fat.
LOW DAY CALCULATIONS
- PROTEIN: Multiply bodyweight by 1.5 for protein needs, (1.25 for a woman). So in this example that is 180 x 1.5 = 270 grams of protein to start the diet.
- CARBOHYDRATES: Multiply bodyweight by 1 for carb needs on the low days. If you have a very fast metabolism a 1.25 multiplier may be needed. So in this example that is 180 x 1 = 180 carbs
- FATS: multiply bodyweight by .25 for starting fat needs for a slower to moderate metabolism (for a faster metabolism do 0.5). For this example let’s assume this person is a mesomorphic/endomorphic person so 180 x .25 = 45 grams of fat.
This yields low day macros of 270P/180C/45F or around 2200 calories
HIGH DAY CALCULATIONS
- To get high days we first need to adjust protein down a bit since you don’t need all the protein when carbs are higher since carbs are protein sparing. I like to back it down by about 10%, so protein would be around 250g.
- To get carbs for the high days multiply the 180 carbs from the low days by 2 to 3 (depending on how fast your metabolism is). For this example we will do 180 x 2 = 360 grams of carbs
- To get fat needs I again like to pull these back by about 10-15%. So fat would be about 38 grams.
This yields high day macros of 250P/360C/38F or around 2800 calories.
IMPLEMENTING THE ROTATION AND MAKING ADJUSTMENTS
To begin I would have someone do 3 low days with 1 high day every 4th day.
On the low days I’d carb time someone with 50g carbs in meal 1, 65g pre and 65g post workout. Fats would be kept low in those carb meals and then higher in the 3 non-carb meals.
On the high days I’d spread the carbs evenly over the first 5 meals with none in meal 6.
As you stop losing fat start lowering your low days first across the board (maybe pull protein to 250g, carbs to 150g and fats to 70g). Don’t touch your high day since you’ll need that to power your metabolism the lower your calories get.
As you move along you can also extend the low days to 4 days in a row then refeed on the 5th.
You can also set up a really low day, in which case the 150g carbs would become a medium day. Cutting the 150 in half would yield 75 carbs so you’d have days of 150c, 75c, and one 360 carb day.
It may look something like this: Day 1: 150c, Day 2: 75c, Day 3: 150c, Day 4: 75c, Day 5: 360c, REPEAT.
There are many ways to carb cycle, but this is a simple way to get started and move along in a systematic manner so that you aren’t just guessing day to day.
Now that you have your nutrition on point you can add in supplements for added benefit. I recommend a product like GDA-MAX to help you utilize the carbs you eat so they are more likely to store in the muscle cells and keep blood sugars (and thus insulin levels) lower while dieting. To lose body fat we want insulin levels to stay low and steady, not spiked all over the place.
You could also add in Thyro-Boost if you know you have a slower metabolic rate. This product is strong and works VERY well. I’d recommend just 1 per day until you see if you need more. 1 tablet will go a long way.
In good health,
Jason M. Theobald, CEO