I wanna write down a little secret what helped them to loose fat and in a same time keep the muscle mass. This is what we call carb cycling. I did the same when I had my competition 3 years ago.
What is carb cycling?
Carb cycling is very simply the idea that we alternate between high-carb and low-carb days depending on our activity level for the day. On intense lifting days we eat a high-carb diet, and on rest or low-intensity days we eat a low-carb diet. It sounds simple…because it is. Think of the high-carb days as adding fuel to your calorie-burning fire. And on the low-carb days, your body will burn fat instead of the usual carbohydrates. This combination allows for maximum fat burning while maintaining muscle.
How is it looks like?
1) Low carb intake on non-training or less intense training days Carbs on this day should primarily come from green vegetables. Don’t worry about an exact number of carbs, as long as you’re getting your carbs from green vegetables your intake will be low enough.
2) High carb intake on intense training days Carbs on this day should come from complex carb sources primarily, but on this day you can also add in some starchy carbs before and after your lifting session.
For example, the carb cycle may look like this:
- Monday – High Carb
- Tuesday – Low Carb
- Wednesday – High Carb
- Thursday – Low Carb
- Friday – Low Carb
- Saturday – High Carb
- Sunday – Low Carb