Sign in Contact us Search Cart 0 Product Products (empty) No products To be determined Shipping $0.00 Total Check out Product successfully added to your shopping cart Quantity Total There are 0 items in your cart. I never thought I would say this out loud, or vent on Weigh It Up for that matter, but this is a topic that really gets my blood boiling. Good carbohydrates, aka complex carbohydrates, are the preferred energy source due to the length of their carbohydrate chain. In addition to the length of the chain, complex carbohydrates are usually higher in dietary fibre, vitamins and minerals and phytochemicals, as the carbohydrate source is usually close to its original form.
Examples of complex carbs: millet, oats, buckwheat, brown rice, amaranth, barley, quinoa, lentils, kidney beans, chickpeas and soy beans.
While complex carbs will leave you feeling fuller for longer, simple carbs may leave you feeling hungry sooner, resulting in increased serving sizes and plummeting blood sugar levels.
This break down of carbohydrates may have been new to you, or you may be familiar with the different carbohydrates. How many of you out there truly believe that, in order to lose weight, you need to cut carbs?
If you are reading this while on a carb-restricted diet, then you may be sitting in a corner sneezing, sleepy and stressed, all because you have cut out immune enhancing, energising carbohydrates. The longer series of sugar units requires multiple bodily processes to break down, resulting in sustained energy release and a lower glycaemic load. For example, wholegrains have low human interference and hence still contain the external layer (bran), the internal layer (endosperm) and the sprouting portion (germ).
Simple carbohydrates often lead to 3:30itis, and the mysterious remnants of cookies on your lips.


Highly processed foods such as lollies, cakes, cookies and pies provide limited nutritional benefits and are not required in a healthy balanced diet.
You may already be consuming a diet rich in complex carbs, and you may still be struggling to lose weight. Wholegrain toast good for you; but watch what goes on it, lashings of butter, jam and Nutella, for example.
Exclude them completely: bread, pasta, rice and, in extreme cases, even some fruit and vegetables.
Every fad diet is now carb free, while every balanced eating plan includes a variety of grains, fruit, dairy and vegetables (all carbohydrates). Simple carbohydrates, aka refined carbohydrates, have been processed so that only the endosperm remains. How are you meant to decipher the information when often the views of the specialists’ differ? The removal of the bran and germ results in the reduction in fibre and nutrients, forming an energy dense, nutrient poor carbohydrate source.
So if you consume 3264 kcal your weight will remain the same.For weight loss we need to consume 20% less calories. This cycle would normally be used to help the user lose unwanted body fat and increase muscular size, muscular definition, and hardness of the muscles.
Users can expect to gain lean muscle and lower body fat significantly with increases in weight reported around 10lbs-15lbs. On high carb days you will consume 125% of that value and on low days it will be 75% of that value.


Now you have defined your daily goals and it’s just a matter of spreading it out in meals and adjusting as the diet goes along. The diet works best if you eat calories from clean foods.Check out an example of some of my meals packed in plastic containers on the picture below.
You can download it on the link below.Carb Cycling Sample Diet And Weight Loss CalculatorCrucial factor for minimizing muscle loss is training with high intensity and heavy work load which is much easier to accomplish with this diet. My goal for the next 8-12 weeks would be to slowly increase some muscle mass while staying as lean as possible.Would you recommend carb cycling while trying effectively to clean bulk?Thanks – BTW good site and advice!
What I found is that meal frequency doesn’t matter and neither do the food choices, just calories. So to answer your questions for a clean bulk I’d go 150 kcal above maintenance on workout days and maintenance calories on my days off. Most important thing in all of this is that you log your progress by watching yourself at mirror, using a caliper(2$ on ebay) and regular weight scale measurements like once a week Monday after toilet in the morning on empty stomach is a good.
Any advice since you started following it?Can’t wait for that article, keep up the good work! For my experience going very high on protein is crucial on cutting under 10% body fat, for building muscle I’d say carbs are more important than protein so you could lower protein and increase carbs.



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Comments »

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