Carbs Cycling - Gain Muscles & Lose fat

Hello everyone!

Carb cycling has been tried (and effective) tactic in diet, and with the goal of losing body fat. Unfortunately, this regime is not for everyone. People with a large amount of fat should begin its transformation gradual speeding up metabolism and eventually restriction diet (eg. Ketogenic diet).

On the other hand bodybuilder who is in the process of gaining muscle mass will much sooner achieve goal if he eats "clean", but also bringing higher amounts of carbohydrates.
The concept of carb cycling is pretty banal and simple - every day brings the different amounts of carbohydrates and with that different amount of calories.

Carbohydrates that are allowed to eat are complex carbohydrates (no junk food!). Their most common sources are: rice, potatoes, oatmeal... Also, there is carbohydrates from PWM (glucose, VitarGO etc.)

To determine how much carbohydrate we should enter, we will first determine the amount of a day in which we take the most carbs. Maximum intake should be between 2.2 and 3.3 g carbohydrate / kg, depending on the daily activities, the intensity of training, age, sex ...
My opinion is that it is better to start with a larger starting input. Then we look at how the body reacts and we have space for "cutting" carbs later, if the effect is not satisfactory. But if we do it too low, we may miss an opportunity to grab a little anabolic effect (increase of muscle mass) without gaining weight before we go to all the lower carb.

Example of cycling carbs would look like this:

• Day 1: 150g
• Day 2: 100g
• Day 3: 50g
• Day 4: 125g
• Day 5: 200g

So, in this example, we have three days with relatively low carbohydrate and 2 days with higher carb. What do we achieve?
We Give to the body enough energy from carbohydrates to kept the existing muscle mass, and at the same time he took energy from fat!
In the days of the larger carbs, we fill in glycogen (energy) reserves in the muscles and liver, with which we have achieved an anabolic effect (muscle grow)

Again, at the days with higher carbs intake you should not eat junk food!
The key is in choosing basic, unrefined sources of complex carbohydrates!

Thanks for reading, you can follow me here for more interesting articles: @luka.skubonja