126g of Protein, 82g of healthy metabolism boosting Fat, almost no carbs, and tons of veggies.
193g of Protein, 140g of metabolism boosting Healthy Fats, almost no carbs, and tons of veggies. As a final step before posting your comment, enter the letters and numbers you see in the image below. I used to go on only fibrous carbs and protein with low fat intake for extended periods of time in order to loose fat and get cut, I also lost way too much muscle by doing that, plus I was doing copious amounts of cardio (now thats another story, anyways, my mood and strength suffered greatly until I discovered carb cycling!
Carb cycling keeps your leptin level and other fat burning hormones in top shape while effectively loosing fat. Don’t get stuck on no carb day forever, up to 4 days, after that you will eat your muscle and start to feel like crap. 226 cals total meal (could be lean protein like white fish, sea food w fibrous veg and couple of nuts, or fattier fish and fibrous veg and no nuts.
A hypo-caloric diet where the goal is to decrease overall body fat, while concomitantly maintaining or even gaining muscle mass.
A hyper-caloric diet where the goal is to increase overall muscle mass, while concomitantly maintaining or even losing body fat.
Coining a new phrase, Avant Labs style, the concept of a recomposition was previously unheard of. Carbohydrate manipulation is the key here, but we will back into this by discussing our protein and fat intake, which each remain constant. Suffice it to say, that one gram per pound of bodyweight is the absolute minimum, and there is no maximum on this diet. You can eat more, but to overindulge at one meal, does not excuse a deficient amount at another.
Third, you will be supplementing with fish oil at 10 to 20 grams a day — the more the better.
As mentioned, we have three types of days in the diet, and they vary only by the amount of carbohydrate that is consumed. On your high carb day, four of the meals (three if you are only eating five meals) can have as much carbohydrates (yes, they must also be from the approved list – we love lists) as you like. Also, each one of those meals must include a small piece of fruit (again, a requirement before downing enough other carbs to the point of no return).
So to sum up, all but two of your meals will have a small piece of fruit, and as much carbohydrate from the approved list as you like.
Most people find themselves looking forward to, if not salivating at the thought of, the upcoming high carb day.
Here, you will stick to your six (or five) meals, and only consume protein (and some fats); again from the list, and again, at least meeting the prescribed minimum.
Each and every day, whether it be a high, low, or no carb day, at least three meals, each and every day should include one cup of green veggies. The old dieting adage that one should not weigh (or take measurements) oneself daily is perhaps never truer than on this diet. As well, you are likely to look and feel bloated at the end of, and the day after, your high carbohydrate days. So, we resolve this by always taking measurements, and charting weight after the same type of day.
While bodybuilders and non-bodybuilders can use this diet, most of us reading this perform some form of resistance training.
This can be a protein only meal, and then followed by a carb meal on carb days, or can be taken with oatmeal (or another carb from the list) on carb days. A thorough discussion of different types of cardiovascular activity is well beyond the scope of this article. Here, I will state briefly, that the three-day basic plan will (or should) provide for rapid, steady fat loss. In 1998, my training partner (a pure mesomorph, the bastard) used my original, low-fat variety of cycling to prepare for his first bodybuilding show. In 2002, a new training partner (an endomorph with slight mesomorph tendencies) used a lifestyle variety of the diet, and went from a bodyweight of 228 pounds to 192 in ten weeks, without losing any significant muscle-mass; indeed, his strength increased in that time. Several females, in 2002, on-line, successfully used a third generation of the Basic Plan to drop a few pounds for summer. Next time we will explore variations of the diet for different goals and body types, as well as discuss supplementation and advanced versions of the diet that can be achieved with supplementation.
But essentially, it is a slow, yet steady body transformation whereby you seek to both lose body fat and gain lean body mass, concomitantly. Again, I will stress that this can, and should, betweaked, based on the individual’s goals, geno and pheno-types, and dieting history.
An acceptable alternative is five meals daily, and if you so choose, be sure to keep the daily ratios consistent, as each meal will require more food.
In other words, at each and every meal, of each and every day, you can feel free to dig in to as much protein as you wish. Thus, a 200-pound individual should eat at least 33 grams of protein at each and every meal. Of course, like any other macronutrient, too much protein can hinder fat loss or even promote fat gain. Indeed, four of your meals must use lean protein sources, while the remaining one or two may come from a higher-fat source.
Again, I have provided a list for easy reference, but for those of you with peculiar tastes, you can choose any protein that derives about 20-25% of its calories from fat.
First, you will be getting some fats in your lean protein sources (probably between 10 and 20 grams of fat) and a few grams from the carb sources (another 10 to 20 grams on high carb day). They are the high carbohydrate day (high carb), the low carbohydrate day (low carb), and the no (approaching zero) carbohydrate day (no carb).
Almost any fruit will do (save bananas, kiwis, avocado, and other very high calorie or high fat fruits).
Obviously, make sure you leave sufficient time between your pre-workout meal and your workout, or limit the quantity of carbs at this meal, lest your body succumb to reverse peristalsis. Relax and go with the flow; it is quite hard to mess up the high carb day, if you stick to the right carbs.
For most, the cyclical nature of the diet will make this day a relatively easy emotional challenge, however.
This is normal and not an indication of lack of progress (as many an individual who were skeptical, yet tried the diet can attest to). Whether it is the morning after a high carb day, or the end of a no carb day, or whatever, consistency is key.
Generally, however, adding in a weekly session or two of high intensity interval training at the appropriate time is a good idea.
It can be tailored to the individual’s goals, genetics, preferences, lifestyle, or all of the above. I successfully got down to around 5% body fat each time, retained a substantial amount of muscle, and needed no tweaking of the basic plan, and no supplements, though I did do cardio. He was so pleased with his progress that he has spawned off many other on-line cutters to do the same. She was more muscular this time around before the diet, and she successfully retained that size, while simultaneously coming in leaner. Indeed, I do believe almost anyone can use the Basic Plan successfully (for cutting), just perhaps not optimally, which of course is our goal. It is not to be skipped, skimped upon, taken lightly, or otherwise reduced simply because the diet does not focus on it.
If five meals is the necessary course, the same individual should eat a minimum of 40 grams of protein per meal. This is another instance where I am putting some faith in the body’s sense of self-regulation. Again, we are assuming six meals per day, so you will need to adjust if you follow a five-meal plan.
So for you carb gluttons out there, you might want to make sure you eat your protein source before truly loading up on those carbs first. You are not expected to gorge yourself, nor are you expected to exercise the usual strict self-restraint. If you eat too many carbs one meal, you will probably eat less the next, as you’ll still be full (just make sure you get the protein in). It also, I am willing to bet, will be the most controversial day, among the dieting community. However, do not be surprised if you eat less than you expect, since eating protein alone can cause one to feel satiated more rapidly.
I don’t care, though you may find it more pleasing to the palate to consume your vegetables with your no carb meals.
Indeed, it is a relatively sparse list, given the plethora of carb sources found in grocery stores. Personally, for psychological reasons, I prefer the morning after a high carb day, but the choice is yours.
This diet does not allow for calories (whether they be fat, sugar, or what-have-you) added at the preparation or cooking stage.
In conjunction with the Basic Plan (with fat loss being the goal), I recommend, at a minimum, between 30 and 50 grams of whey protein.
And, hence, it is over-utilized, to the detriment of the dieter-especially the muscular dieter.
Resistance training can provide most, if not all, of the physical benefits of cardio, and can do so more efficiently. If you are already very lean, and still seeking to get freaky lean, that would be a good situation to add controlled amounts.
Should fat loss prove too rapid make no adjustments until at least three weeks or approximately 7 mini-cycles to attain a baseline (and know that you are losing weight as opposed to water). My training program helped immensely, as he gained 15 pounds of muscle, I’d wager, drug and supplement free, in the six months he trained with me prior to cutting. Despite this, though again using a variety of synergistic supplements, she has been increasing strength during the cut. As an exception, I’d not recommend that a pure ectomorph (and perhaps even a pure meso) use this diet, or any variation thereof, while in a pure mass phase. Here, we will lay out the basic plan, which is designed for relatively rapid fat loss for most individuals and the one that got me into contest ready condition, twice. The significance of protein cannot be overstated, though such details are beyond the scope of this article. Beyond these rules, and for simplicity’s sake, I will assume you are eating a sufficient quantity at each and every meal and leave it at that. For the few of you who eat too much protein and fat loss stalls, you will want to limit total daily consumption to no more than 1.5 grams of protein per pound of bodyweight.
For example, if you have six meals, and four have protein sources from list A and two from list B, you are fine. I recommend you either split it up equally across all meals, or split it in half, and consume it with two meals. The fructose from fruit will help keep liver glycogen stores full and keep your body in the fed state as opposed to starvation-mode. The other two meals will be made up of protein only, and, while there is a minimum amount, as always, there is no maximum. For those of you with such concerns I remind you that first, you are supposed to eat a lot of food on this day, to make sure that your weekly caloric deficit is not too low, and second, that no one should ever dread high carb day. Things like salad (no dressing), cabbages, escarole, broccoli, spinach, zucchini, squash, and kale are appropriate. And remember that for every gram of glycogen stored (or lost), three grams of water are also retained (or lost). As well, if you try to measure progress in this manner, you will become frustrated after your high carb day. Rather, you will speed up your inevitable metabolic crash, as well as emotional and physiological discomfort and you will spiral into a pattern that’s end is failure.
Benefits such as improved heart rate, reduced blood pressure and cholesterol levels, increased metabolism, and nutrient partitioning are generally more efficiently achieved with resistance training, and of course, resistance training carries the added benefit of muscle growth. That show was a springboard into another, where she seeks to maintain her leanness, and improve her lagging body-parts. Utilizing numerous nutrient-partitioning techniques related to training style, and proper supplementation, recomposition can be accomplished rather effectively. We shall not get into the minimum requirements for a bodybuilder, which types of proteins are superior to others, and the numerous other issues that have perplexed the scholars and been debated ad nauseam. And because fat is more than twice as calorically dense as carbs or protein, it will derive more than 10% of its calories from fat. If you absolutely refuse to take fish oil, despite my pleas that you should (and the evidence that will be provided in the third installment), add in one to two servings of flaxseed or hempseed oil daily. First, we will discuss how we do this; then we will discuss additional concerns important to this diet. Rather, you are aiming for the subjective feelings that I just discussed, a satisfied stomach and mental state.
We are seeking to eat approximately one gram of carbohydrate (from the list) per pound of bodyweight each low carb day. Weighing yourself once every other cycle is more than sufficient; so you are tracking progress every six to eight days, depending on your cycle length. While not technically using the cycle as a bulk, and with the most advanced supplements at her disposal, she is maintaining and improving her leanness, while simultaneously increasing strength, and improving her physique. Now, as I have stated, this is a simple diet, so if you don’t want to figure out what you can and cannot eat, I have provided a list of generally acceptable lean protein choices. And if you have none from list B, and all six from list A, then two meals must have an added fat source from the list below. As previously mentioned, in a future installment, we will discuss in greater depth the theoretical and scientific underpinnings of the carbohydrate manipulation. It is a small but frequent reward to hang on to that also has these profound psychological and, equally as important, physiological benefits.
So our hypothetical 200 pound dieter would eat about 66 grams of carbs in each of three meals of the day, and the others would be just protein. Conversely, if you are still not shedding fat quickly enough, you should add an extra no carb day, as such: Low, No, High, No.
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