Carb Cycling Research Paper

Carb cycling is an advanced dieting technique that preserves muscle mass while lowering body fat. This diet is best recommended for people in the 10% - 15% (for males) body fat range who want to get as lean as possible and show off that six pack. For people above the 15% body fat level, a more basic eating healthy while exercising routine is recommended. The main reason is that carb cycling requires strong willpower and a healthy body. Most people with greater than 15% body fat lack one of these two key ingredients. However, as people approach 10% body fat, they discover that fat loss becomes harder and harder. Luckily, bodybuilders have discovered several techniques - like carb cycling - to shed those last few pounds of fat.

Carb cycling involves alternating between high-fat/high-protein meals on non-workout days and high-carb/high-protein meals on workout days. Generally, you will have 3 - 4 workout days per week. On non-workout days, you should aim to consume 20% fewer calories than maintenance levels. On workout days, the number of calories you consume will depend on your goal. If you are trying to achieve weight-loss, then you should aim for your maintenance level of calories. To keep a steady weight (but lose fat), aim for 20% above your maintenance level. For maximum muscle growth, aim for 40% above your maintenance level, with the …show more content…
Carbohydrates must come from vegetables, fruit, legumes, and unprocessed whole grains. On a restricted diet, obtaining sufficient vitamins, minerals, and fiber is crucial. Fats should come from nuts, avocados, flax seed, wild-caught fish, and grass-fed beef. These foods are higher in Omega-3 fatty acids. Again, I cannot stress how important clean food is for this diet to work. Any deviation into junk food and this diet becomes a fat gain instead of a fat loss. But with the right diet, motivation, and exercise, anybody can use carb-cycling to get a lean, cut