FOX's GUIDE TO CARB CYCLING
FOXY’s GUIDE TO CARB CYCLING
Carb cycling is term used to simply describe eating more CARBOHYDRATE (CARBS) on certain days (to promote lean muscle gain) and less on others (to help minimise fat gain).
Protein and fats stay the stay on each day; the only food that changes is CARBS.
HIGH CARB DAYS
Stimulate an insulin response to shuttle nutrients in your muscle, helping them to grow
Replace energy stores that fuel your muscles
Gives you a break and a feel good factor (KEEPS YOU SANE!)
LOW CARB DAYS
Help fat loss by tricking your body into burning fat for fuel
Help keep your body more receptive to insulin, improving your body’s muscle-building response
GUIDELINES FOR CARB CYCLING
On the days you have a workout, eat starchy carbs along with protein, vegetables, fruits and healthy fats.
On the days you’re either off from the gym don’t eat any starchy carbs, but continue to eat protein, vegetables, small amounts of fruit and healthy fats.
TYPES OF FOOD TO EAT
Food to eat - Nutrient dense foods
Wholegrain bread, pasta, riceAll vegetables
All fruit
Potatoes – white and sweet
Porridge
Beans
Cous cous
Food not to eat - Low quality energy sapping food
Cakes, pastries, doughnuts, muffins etc.
Biscuits
Ready meals
Breakfast/cereal bars
Sugar in drinks
Soft drinks
Any form of takeaway – pizza, curries, burger king, subway (yes Subway isn’t healthy)
SO WHAT WOULD A CARB CYCLING WEEK WITH TRAINING LOOK LIKE?
SAMPLE HIGH CARB DAY
BREAKFAST
3-4 whole eggs (however you like them)
2 slice of wholegrain toast
1-2 Pieces of fruit
SNACK:
1-2 scoops protein powder in water or milk
1-2 Pieces of fruit
Handfuls of raw nuts (your choice but try to vary them regular)
LUNCH
Tortilla wrap with unprocessed meat (your choice) with a big side salad
SNACK
2 scoops protein powder in water or milk
1-2 pieces of fruit
Handful of raw nuts (your choice but try to vary them regularly)
EVENING MEAL
Tuna past bake (about 2 handfuls of pasta) with plenty of vegetables
SAMPLE LOW CARB
BREAKFAST
3-4 whole eggs (however you like them)
1-2 Pieces of fruit and yogurt
SNACK
2 scoops protein powder in water
Couple handfuls of baby carrots
Handfuls of raw nuts (your choice but try to vary them regularly)
LUNCH
Salad with lots of unprocessed meat and vegetables
SNACK
2 scoops protein powder in water
Couple handfuls of baby carrots
Handfuls of raw nuts (your choice but try to vary them regularly)
DINNER AT HOME
2 pieces of Salmon with loads of vegetables
1-2 pieces of fruit and yogurt
TIPS
There Is no need to count calories just eat when you’re hungry and stick to the LOW/HIGH CARBS you’re on
Stick to FOODS TO EAT column as much as you can
You may get hungry on LOW CARB days; this is normal and try to ride the wave of hunger.
If you are feeling hungry on the LOW carb days increase your protein and fat for that day
If you want to eat junk food try to keep it to HIGH CARB days. Also only have a junk food meal not a whole day
Keep a food dairy track the amount of food eaten and how you feel (DO NOT COUNT CALORIES!)
Add some greens powder to your shakes to ensure you’re getting enough nutrients
Take Omega 3 oils everyday – Aim of at least 2g per day