Holy cow, UP must have put out another of their too good to be true, fake fat loss transformations! The big question in introducing those carbs and carb cycling for fat loss is what type, how much, and when.
Carb cycling for fat loss is in my opinion the very best way to progress most physique transformations from the OK to the stellar. You might add a few of these extra carb meals in over the course of the week, how much and how often is as usual going to be down to a host of factors including energy expenditure, new found insulin sensitivity (or not, as the case maybe), muscle mass, and overall goal.
One extra point, and a reason why I personally am a believer in keeping a track of calories in the latter stages of a diet, is that what happens to our energy intake (calorie intake in another more simple and easy to contemplate way) on the days when we go high carbs?
To keep it simple start by adding carbs and reducing the calories from fat (and maybe protein if you have been going very high, remember that carbs are protein soaring so the higher the carb intake the lower the protein within reason) by half of the extra carb calorie amount. Carb cycling for fat loss (once proper blood sugar management has been established) is a proven way to create a truly spectacular physique transformation so experimenting on yourself is definitely the way to go once you have fulfilled the criteria in this and the pervious Fat Loss Transformation Tips. Do i need to have carbs (low) everyday for fat loss carb cycling and one re-feed(high) day ? The information on this website is for entertainment purposes only and should not be seen as a substitute for working with a qualified professional.
Body Transformation FitnessGiving you the information, motivation, and inspiration you need to get the body that you've always wanted. De novo lipogenesis and fat gain is a concept that most people within the bodybuilding and fitness community know nothing about. Examining research regarding de novo lipogenesis and fat gain gives some interesting insights into how your body stores fat.
Research shows that most of the fat you gain comes from dietary fat, not carbohydrates: A study by McDevitt, et.
Even though de novo lipogenesis and fat gain are not directly related, a large carbohydrate surplus can make you gain fat indirectly because it “turns off” your body’s fat burning mode: The researchers in the McDevitt, et.
As you can see, research regarding de novo lipogenesis and fat gain raises just as many questions as it answers.
In spite of the debate surrounding de novo lipogenesis and fat gain, most people agree that the research shows that the conversion of dietary carbohydrates to fat is a rare and difficult process. Although this is a reasonable conclusion, why do so many people swear by low carbohydrate diets?
Theories regarding de novo lipogenesis and fat gain do not take into account theories linking carbohydrates, insulin, and weight gain: Even though the mainstream nutrition community does not believe that insulin and weight gain are related, many people within the fitness community believe that maintaining low insulin levels will improve fat loss diet results.
Even though scientific research tells us that carbohydrates are seldom turned into fat, losing weight might not be as simple as lowering your fat intake. Although the concept of de novo lipogenesis and fat gain is not often discussed in the fitness community, it is an important consideration for anyone who wants to lose weight. Research shows that most of the body fat you gain is the result of stored dietary fat, not stored carbohydrate. Even though de novo lipogenesis does not directly lead to large increases in body fat, eating a large amount of carbohydrates can indirectly lead to weight gain by causing your body to burn carbohydrates for fuel instead of fat. Some studies have shown higher rates of de novo lipogenesis in hyperinsulinemic obese people than in lean people. Interestingly, the commonly referenced McDevitt, et al.
Some studies show that the rate of de novo lipogenesis does not differ depending on the type of carbohydrate, while other studies show that the rate of de novo lipogenesis is different depending on the type of carbohydrate. Although the research is still debated, theories and research regarding de novo lipogenesis and fat gain suggest that a surplus of carbohydrate calories should theoretically lead to less body fat gain than a surplus of fat calories; important experts within the fitness community seem to agree with this theory. Many fitness experts recommend low carbohydrate or other dieting protocols that keep insulin levels low.
In addition, it is hard to ignore countless people who have followed low carbohydrate, high fat diets and lost a lot of weight. As you can see, research regarding de novo lipogenesis and fat gain raises just as many questions as it answers: Are low fat diets good? Following a split that has you train legs one day a week would cripple you with 20 sets at maximum weight and keep you from progressing the way you could.” Peterson has nothing against extensions and curls, but a solid leg routine needs to be centered around multi-joint moves such as lunges, squats or step-ups. All bodyparts should be trained from a variety of angles to maximize musclefiber recruitment.
The routine Peterson designed hits all the major leg musculature via traditional squatting moves performed in novel fashion. And I’d like to make one thing clear that for me makes these photos something that everyone can take heart and inspiration from. By the time you’re 75% of the way to looking like the photo on the right you should at least start experimenting with carbs to see how they impact upon your cosmetic appearance, your energy levels, and your training performance. Anything I tell you here is a very general guideline, and where a great Personal Trainer like Nick Daniel comes into his own is that he closely monitors the changes small ongoing tweaks in a diet can make.


Once we’ve gone through our low carb period, we slowly introduce carbs at crucial times. After a few days with the added carbs what we do is review the changes and then ramp up, ramp down or just let things stay the same. After all, if we add a 400gms of carbs in one day when the normal baseline carb intake has been 100gms we are going to be consuming 1200 extra calories. After that you really need to play around with the macronutrients based on the usual feedback of energy, appearance, and performance. A If you have any questions on carb cycling for fat loss please fire away in the comments section below, and if you like this post I’m always extremely appreciative of LIKES and SHARES via the social media buttons on the left of this page. Although the bodybuilding and fitness community is largely oblivious to the topic, research regarding de novo lipogenesis, the conversion of dietary carbohydrate into fat, is a misunderstood and hotly debated topic within the nutrition community1. Research shows that the conversion of carbohydrates to fat is rare and difficult, so eating a large amount of carbohydrates does not directly lead to fat gain; instead, it forces your body to use carbohydrates for fuel instead of burning fat, thus causing a net body fat gain.
If de novo lipogenesis is rare and excess dietary fat is the cause of most weight gain, then perhaps low fat diets or other measures to control your fat intake are the best way to lose weight. Fitness experts such as NPC bodybuilder and personal trainer Jerry Ward believe that although counting calories is important, meal timing and food choices, as well as eating a low to moderate carbohydrate diet, will maximize fat loss results by keeping insulin levels low10.
Although he went on a low fat, high carb diet in 1999 and lost 170 pounds in nine months, he was constantly hungry and eventually regained the weight, once again weighing more than 400 pounds by the end of 200312. Many fitness experts and bodybuilders believe that low carbohydrate and other dieting protocals that maintain low insulin levels will give better fat loss results. These fitness experts believe that keeping insulin levels low is the key to getting the best weight loss results. These exercises not only hit the quads and hamstrings but also the glutes, a bodypart seldom discussed among men unless it concerns those of the opposite sex.
This advice becomes even more important with legs since your quads are composed of four different muscles, the hamstrings are made up of three and a slew of fibers “come in from the north, south, east and west” to form your glutes, Peterson says.
A good dose of core work is involved, too, and the reason is simple: You can’t build strong legs with intense workouts without a sturdy core, and many guys are weak in this area.
Yes, the man we are looking at has one distinct advantage, he can afford expensive UP personal training, and I know this isn’t something that is in the spending power of everyone. This does not mean that you need carbs, some of you will have screwed your insulin resistance up so badly that it may take years of doing the right things (namely resistance training, lower carbohydrate eating, and maintaining low body fat with higher muscle mass) before you can lean up optimally using carbs, but in my experience there always comes a time when introducing carbs is the right thing to do for both accelerated fat loss and increased muscle gain. If you don’t have access to a world class Coach, all is not lost because IF you can be objective and patient then you are your own best coach as no one knows your body better than you.
The truth is that this principle can and should be applied to both carb cycling for fat loss and muscle building goals. For dramatic fat loss, unless you’re severely depleted, this may make a difference to the speed of results as an energy deficit is part and parcel of leaning up. A And if you don’t live near a UP London Personal Training Gym and want to work with our team, maybe you should check out our very popular, one-to-one coaching, online personal training service.
Most academic and scientific sources state that de novo lipogenesis is rare in humans2, but this seems to fly in the face of what most people do when they try to lose weight: they lower their carbohydrate intake. Some studies have shown higher rates of de novo lipogenesis in obese people, but the McDevitt, et.
Additionally, Martin Berkhan, a fitness writer who has popularized intermittent fasting diet protocols, believes that one of the reasons his diet plan allows you to target stubborn fat is by keeping insulin levels low for long periods of time11.
Looking for a “sound and proven nutritional plan that would be satisfying and sustainable” for the rest of his life, he turned to the low carb, high fat Atkins diet12. Also, it is hard to ignore the fact that many people have had success losing weight with low carb, high fat diets. First you have the guy who spends 45 minutes doing squats at the power rack before moving on to the rest of his hard-hitting, 90-minute quad workout.
But you really should find a middle ground between the two so you train your legs with decent intensity twice a week.
Monitoring your own biofeedback is absolutely essential, but to be fair it can be a challenging job for even the most experienced and this is one of the reasons why at UP we are lucky enough to work with some world-class bodies.
Yes, all the science says post workout is best, and you certainly won’t go wrong doing it this way, but often I prefer adding something solid and filling like oatmeal as the final meal of the day as it can help calm you down and sleep, something a lot of people struggle with on a strict diet, and mentally it is so much more satisfying than having a carb powder in your post workout shake!
In cases like this you will need to reduce one or both of fat and protein intake, not necessarily by as much as 1200 calories though.
While scientific knowledge and common practice seem to contradict each other, a closer examination of de novo lipogenesis and fat gain reveals that the academic and fitness communities are actually both right. During the study, 8 lean and 5 obese women, most of whom were in their early 50’s, were overfed by 50% of the calories they needed to maintain their weight, and the rate of de novo lipogenesis in their bodies was measured for 96 hours4.
They also wrote that “carbohydrate oxidation was sparing fat oxidation,” so burning more carbohydrates as energy resulted in burning less fat4.


The women were given either sucrose or glucose in a lemon-flavored drink to increase their carbohydrate intake; interestingly, the researchers did not find any difference in the rate of de novo lipogenesis between the two types of carbohydrate4.
20 young, non-obese men were divided into 10 pairs: one person in each pair was given a high carb, low fat diet (78% vs.
Even if there is significant scientific evidence to suggest that carbohydrates are rarely stored as fat, it is difficult to ignore the opinions and theories of numerous fitness and bodybuilding experts linking low carbohydrate and special diets with low insulin levels and better fat loss. Since the theories of experts and the experiences of many seem to contradict what science says about de novo lipogenesis and fat gain, it is safe to assume that the mechanisms that control weight gain and fat loss are not yet fully understood.
Then you have someone who thinks a sufficient lower-body routine consists of a machine-only session in which he hardly breaks a sweat. Said job in the City is a 70-100 hour work week full of stress, deadlines, and multiple client entertaining every week where he needs to exercise the will power to say no to the gin and tonics and prawn sandwiches! This is where it can get complicated and I honestly believe that not getting too anal over tiny numbers is the right approach. Studies regarding de novo lipogenesis and fat gain indicate that carbohdyrates are rarely converted to fat and that most of your body fat comes from the fat you eat, but many specifics of de novo lipogenesis and weight gain are still debated.
Although he has had ups and downs since adopting a low carb, high fat lifestyle, he believes that a low carb, high fat diet has allowed him to stay healthy13.
The process of weight gain and fat loss is obviously very complex, so giving blanket recommendations such as “lower your fat intake” or “cut out all carbohydrates” ignores the complexities of the mechanisms that cause weight gain and fat loss. We can easily get twisted up in knots, for example did you know that it takes 475 grams of excess carbs to manufacture and store just 150 grams of fat. In addition, it is hard to ignore expert opinion and personal experiences which suggest that low carbohydrate, high fat diets are an effective way to lose weight. For example, a 2011 study published in the Berkeley Scientific Journal examined the rate of de novo lipogenesis in 10 participants who consumed a beverage sweetened with either glucose or fructose that contained 25% of their normal daily calories, resulting in a 25% calorie surplus from carbohydrates5. The two people in each pair mimicked each other’s activity so that there would be no difference in energy expenditure, and their body composition (lean mass and body fat percentage) were measured by electrical impedance and then validated by weekly underwater weighing6. Additionally, there are some areas of research, such as whether the type of carbohydrate affects the rate of de novo lipogenesis or if a carbohydrate surplus will result in less body fat gain than a fat surplus, that are still debated. Considering the experiences of Jimmy Moore and others who have lost large amounts of weight by following low carb, high fat diets, theories regarding de novo lipogenesis and fat gain no longer seem like the easy solution to weight gain that they once did. Put it this way, for results alone, I’d rather be a trainer in a northern English town than London where egos are often more driven by bonuses and fast cars than sporting a six pack.
Knowing this you might then think a regular carb fest is on the cards, but that would only work for fat loss (especially in the latter stages of a diet) if you dropped your energy intake and reduced the intake of the two other macronutrients. Since the role that de novo lipogenesis and carbohydrates play in weight gain is still not fully understood, giving one-sided, blanket recommendations about weight loss oversimplifies the complexities of the mechanisms that cause you to gain or lose weight. Unless you significantly overeat carbohydrates, such as in the case of an African tribe that feeds adolescent boys “3-4 times the calories that they would normally eat…most of the extra calories coming from carbs” and results in significant fat gain from de novo lipogenesis, most of the body fat you gain will come from dietary fat and not carbohydrates3.
However, the researchers also noted that “there was a significant negative relation between de novo lipogenesis and fat oxidation in the obese subjects alone,” so as the rate of de novo lipogenesis increased in the obese women, they burned far less fat as fuel as compared to the lean women4. By the end of the 12 week study, the researchers found that de novo lipogenesis after drinking the glucose beverage actually decreased, while de novo lipogenesis after drinking the fructose beverage increased about 6%5.
Since de novo lipogenesis is generally rare, the participants who ate the carbohydrate surplus should have not gained as much fat; however, the researchers found “no statistically significant difference in weight gain” between the two groups6.
Considering this, it seems as if trying to understand the relationship between de novo lipogenesis and fat gain only confuses you more. It sounds contradictory, but it makes sense if you reread what the researchers said: the obese women only converted slightly more carbohydrate to fat than lean women when eating a calorie surplus (the obese women only had slightly more de novo lipogenesis). Just like with theories suggesting that eating low Glycemic foods is better for weight loss (LINK!!!!!!!!!!!!), there is still no consensus on whether different carbohydrates affect de novo lipogenesis rates differently. However, as the obese women converted more and more carbohydrates to fat (de novo lipogenesis increased), the obese women had a much more pronounced decrease in burning fat for fuel than the lean women. In a later article published in 2002, Lis Olesen Larsen, one of the researchers in the Lammert et. Although the research is still debated, there are fitness and nutrition experts who believe that fat surpluses are more likely to be stored as body fat than carbohydrate surpluses. In fact, writer and consultant Alan Aragon, who has a MS in Nutrition, advises people who are determining their bulking macronutrient ratios (LINK!!!!!!!!!!!!) to not base their calorie surplus on fat because excess dietary fat is likely to be stored as body fat9.



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