In my last 5,000 calorie experiment I followed a real foods low carb high fat diet, consisting of eggs, nuts, fatty fish, steak and green vegetables equalling 5,794 calories a day. Sam In The BodPodFor this next 21 day experiment I will be eating 1 calorie less a day than last time at 5,793 calories a day of cereal, bread, pasta, sugary drinks and chocolate!
During the experiment I’ll be using the same formula as last time to calculate my basal metabolic rate, amount of calories burned at rest, and calorie expenditure which is the revised version of the Harris-Benedict equation by Roza and Shizgal in 1984.
Although I will be eating the same amount of calories as before it is my theory, and many others, that I will put on more weight than last time despite being in the same amount of calorie surplus because of the biochemical imbalance these foods cause in the body. Each one of us has training days that require a lot more umph from us than other training days. For me personally, I put my high carb days on the workouts that focus on the body parts I want to grow the most. For most people doing carb cycling, they are wanting to lose fat and in order to do so you have to be operating at a calorie deficit…Here are a few carb cycling guidelines for macros that I follow.
People have already been asking me about my carb cycling meal plan and wanted to see specifics, so what I have done is created a few screen shots of my MyFitnessPal food diary below on all four carb intake days (high carb, no carb, moderate carb, and low carb). I know there are a lot of questions out there on how to choose what type of carb cycling plan to follow. Using the conventional theory of calories in calories out I should have put on 7.3kg after my 56,654 calorie surplus! I have not received the results yet but fingers crossed it will be tomorrow so I can post them with all of my first daily measurements and photos. Try again with less than 10% of calories from fat and cut out the junk food and you will see amazing results.


If you are new here, you might want to subscribe to the RSS feed for updates on this topic.Most of us eat pretty much the same way every day — same foods, same amounts, same timing.
Right now, thats Body Beast workouts that focus on chest, triceps, back, biceps, and shoulders. You’ll have enough carbs to fuel your workout and prevent tissue breakdown, but not enough to be highly anabolic. My goal is to lose as much fat as possible while retaining muscle mass and in order to do this I wanted to have a few days where I elevated my calorie intake while staying at a calorie deficit. Over the summer my weight and even my body composition has slightly changed due to an increase in my strength training.
This amount of exercise puts me in the moderate exercise category of the Harris-Benedict formula. Of course I will be getting my blood tests done after the experiment has finished, but the difference this time is that I am actually worried that my blood work will get worse. Other than recovery shakes and cheat meals here and there, it would be hard to distinguish one day from another in terms of macros and calories, right? My legs are pretty big and can gain size quickly, so I dont lift heavy with legs or else I’ll have to spend a $1000 on new slacks for work! With less carbs, you’ll also be increasing your fat intake, which benefits hormone production and helps keep your body sensitive to insulin on the moderate and high days.
My maintenance intake is around 2700-2800, so 2400 was a good place to start on the high end. I will not only teach you the HOW of getting extreme results, but you are actually going to learn how to PREVENT FAILURE!


Along with this formula to work out my potential weight gain I have used the corner stone for conventional weight loss, which is that 1 pound of fat equals approximately 3,500 calories. On the low end with 1900, that was a number that I arrived at back when I had my original P90X transformation when I lost 60lbs. I wanted to maximize fat loss during this 90 day experiment so I went with a couple no carb days and a couple low carb days. Therefore in order to gain 1 pound of fat I must be in a calorie surplus of 3,500 calories…apparently.
I’ll be measuring my blood work after this second 21 day experiment as well to see if the low carb high fat diet helps improve my blood work plus taking daily weight and waist measurements with video diary’s and blogs!
Generally its a good rule of thumb, that if you are looking to lose fat, then you want to stick with around 2 high carb days per week. In addition, the elevated carb intake in tandem with the elevated calorie intake gives a greater insulin release for the optimal anabolic environment you’re looking for when wanting to gain muscle mass.
I will be doing another BodPod assessment after the experiment has finished as well to compare my lean and fat masses pre and post experiment. You can do no carb days, but for some its really difficult to get in that much protein and that much fats, so if thats the case, you might think about just doing a more traditional fat shredder diet – low carb day instead.



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Comments

  1. SERCH

    Weight, but not have pointed out A 45 minute operate slowly increases and at some point.

    12.03.2016

  2. darkAngel

    The fruit diet regime 3 day no carb diet plan 800 for per gram as protein and carbs lot far better to shed weight.

    12.03.2016

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