A Simple Carbohydrate Cycle For Pure Muscle Mass

Consuming a different amount of carbohydrates during the week is a carbohydrate cycle that is used by a number of professional bodybuilding and fitness athletes during bodybuilding competitions.

 

A carbohydrate cycle is the consumption of a different amount of carbohydrates day by day depending on the schedule of your workouts and your weight.

A frequently asked question by active practitioners is why to have a carbohydrate cycle when you can continuously have a low carbohydrate intake.

The answer to this question is that in order to have a successful and proper process of burning fat and building pure muscle mass, it is necessary to have an active metabolism continuously.

Although a low-carbohydrate diet initially gives excellent results in the process of losing excess fat, this diet will slow down the metabolism in the long run.

This is very important because the hormone leptin that is in charge of reporting the brain of our nutritional status can be reduced by 50% in the first week of having a low carb intake diet.

A reduced amount of leptin will surely slow down your metabolism and create a hormone environment that has increased fat.

How does a carbohydrate cycle work?

Usually one carbohydrate cycle works by having a medium or low carbohydrate intake for several consecutive days, followed by a day with high carbohydrate intake.

All active practitioners whose goal is to cut their weight, need to reduce the daily intake of calories by 300-500.

In the days when you exercise, you will have either medium or high daily intake of calories, while on the days intended for rest and cardio you will have a low carbohydrate intake (from the following sources: potato, white rice, integral rice, oats, wheat bread, fruits, vegetables, pasta and berries).

A simple example of a carbohydrate cycle:

  • Monday – First workout (Medium carbohydrate intake)
  • Tuesday – Rest or cardio (Low carbohydrate intake)
  • Wednesday – Second workout (Medium carbohydrate intake)
  • Thursday – Rest (Low carbohydrate intake)
  • Friday – Third workout (High carbohydrate intake)
  • Saturday – Rest (Medium carbohydrate intake)
  • Sunday – Cardio or rest (low carbohydrate intake)

Calorie schedule for the days with a low carbohydrate intake

  • Proteins – 2-2.5 grams of protein for each kilogram of body weight, (for example, an active bodybuilder of 70 kg should consume 140-180 grams of protein per day.)
  • Carbohydrates – 0.75-1 grams of carbohydrates per kilogram of body weight, (for example, an active bodybuilder of 70 kg should consume 50-70 grams of carbohydrates.)
  • Healthy fats – 1 gram of healthy fats for each kilogram of body weight, (for example, an active bodybuilder of 70 kg should consume 70 grams of healthy fats from the following sources: nuts, almonds, fish oil, olive oil.)

 

Calorie schedule for the days with a medium carbohydrate intake

  • Proteins – 2-2.5 grams of protein for each kilogram of weight, for example, an active bodybuilder of 70 kg should consume 140-180 grams of protein per day.
  • Carbohydrates – 2.5-3 grams of carbohydrates per kilogram of weight, for example, an active bodybuilder of 70 kg should consume 175-210 grams of carbohydrates.
  • Healthy fats – 1 gram of healthy fats for each kilogram of body weight, (for example, an active bodybuilder of 70 kg should consume 70 grams of healthy fats from the following sources: nuts, almonds, fish oil, olive oil.)

 

Calorie schedule for the days with a high carbohydrate intake

  • Proteins – 2-2.5 grams of protein for each kilogram of body weight, for example, an active bodybuilder of 70 kg should consume 140-180 grams of protein per day.
  • Carbohydrates – 4.5-5 grams of carbohydrates per kilogram of body weight, for example, an active bodybuilder of 70 kg should consume 315-350 grams of carbohydrates.
  • Healthy fats – 1 gram of healthy fats for each kilogram of body weight, for example, an active bodybuilder of 70 kg should consume 70 grams of healthy fats from the following sources: nuts, almonds, fish oil, olive oil.