Eating a different amount of carbohydrates during the week is carbohydrate cycle that is used by many professional bodybuilding and fitness athletes during bodybuilding competetitions. Carbohydrate cycle of consuming a varying amounts of carbohydrates a day to day depending on schedule of your training and your weight. Frequently asked question by active bodybuilders is why making carbohydrate cycle when you can constantly have low intake of carbohydrates. The answer to this question is that to have a successful and right process of burning fat and building lean muscle mass you need to have in active metabolism.
Although training diet with low carbohydrate initially gives excellent results in the process of losing excess fat, however on the long term this diets will certainly slow down the metabolism. This is very important because the hormone leptin, which is responsible for informing the brain about our nutritional status can be reduced by 50 % in the first week of monitoring the training diet with very low input of carbohydrates. The reduced amount of leptin will create a hormonal environment it suitable for increasing fat.
How does one carbohydrate cycle ?
Usually a carbohydrate cycle work it in several consecutive days with medium or low carbohydrate intake. Followed by a day where there is a high intake of carbohydrates. For those who intend to reduce weight, need to lower daily calorie intake by 300-500. To maintain or to gain muscle mass must have a constant protein intake of 2 – 2,5 grams protein for each kg of body weight. In the days when you have a training schedule will be done between the middle and high daily intake of calories, while the days designed for rest and cardio training will have a low intake of carbohydrates.
Day with low intake of carbohydrates
Protein – Every active bodybuilder needs to take 2-2,5 grams of protein for every kg of weight.
Example : If you have 70 kg you should be taking 140-180 grams of protein daily.
Carbohydrates – Every active athlete in days with low intake of carbohydrates should be taking 0.75-1 gram of carbohydrate for every kg weight.
Example : if you have 70kg you should taking 50-70gr of carbohydrate.
Healthy fat – Everyone who is active in the gym, need to take 1 gram of healthy fat for each kg of weight.
Example : if you are 70kg, you should taking 70gr of healthy fat.
Day with medium intake of carbohydrates
Protein – Daily intake of protein should be 2-2,5 grams per every kg of weight.
Carbohydrates – Daily intake of carbohydrate should be 2,5-3 grams for each kg of weight.
Example : If you are 70 kg you should be eating 170-210gr of carbohydrates.
Healthy fat – Daily intake of healthy fats should be 1 gram for each kg.
Day with high intake of carbohydrates
Protein – Daily intake of protein should be 2-2,5 grams for every kg of weight.
Carbohydrates – Daily intake of carbohydrates should be 4,5-5 grams of carbohydrates for each kg of weight. Example : If you weight 70 kg, you should be eating 315-350 grams of carbohydrates.
Healthy fats – One gram for each kg.