Cycling Your Carbs To Maximize Fat Loss!

One very effective way to maximize fat loss is through a method called carbohydrate cycling...
One very effective way to maximize fat loss is through a method called carbohydrate cycling. If you've hit a plateau in your quest for fat loss while retaining as much muscle as possible, then perhaps carbohydrate cycling may be for you. Now without further ado, on to the simple yet effective program.

The Phano Way

This program is broken up into what is called a cycle. No, it's not a steroid cycle but rather a cycle consisting of four days. Each day is different so pay careful attention.

Day 1:

    Your carbohydrate intake is moderate, about 1.5 grams per pound.
    Your protein intake is also moderate, about 1 gram per pound.
    Your fat intake is low, about < gram per pound.
Day 2:

    Your carbohydrate intake is low, about .5 gram per pound of body weight.
    Your protein intake is high, 1.5 grams per pound of body weight.
    Your fat intake is low, about < gram per pound of body weight.
Day 3:

    Your carbohydrate intake is low, about .5 gram per pound of body weight.
    Your protein intake is high, 1.5 grams per pound of body weight.
    Your fat intake is low, about < gram per pound of body weight.
Day 4:

    Your carbohydrate intake is high, about 2 grams per pound of body weight.
    Your protein intake is moderate, about 1 gram per pound of body weight.
    Your fat intake is low, about < gram per pound of body weight.

Each four days concludes a cycle and you repeat the cycle until you have reached your target weight. So for someone weighing 200 pounds, their eating schedule would be as follows:

Day 1: 300 grams carbs, 200 grams protein, 50 grams fat
Day 2: 100 grams carbs, 300 grams protein, 50 grams fat
Day 3: 100 grams carbs, 300 grams protein, 50 grams fat
Day 4: 400 grams carbs, 200 grams protein, 50 grams fat

Now the numbers do not have to be exact but one should strive to come as close as possible. After all, we are dealing with a scientific theory here and a slight deviation may or may not have an impact on your progress.

It is best to break up the meals into five or six smaller meals throughout the day. It may be a challenge for most to do this but if you're serious enough about fat loss, then you will find a way. Here is a brief synopsis of what to expect on each day.

Day 1:

Your diet is well balanced with a moderate intake of calories, protein, carbohydrates, and low fat. This diet provides you with ample amounts of energy while frequent meals keep help to keep your metabolism up.

Day 2:

You are depriving your body of carbohydrates. This will have an effect on your energy levels so be prepared to feel sluggish. Your high protein intake protects muscle from being used as fuel while your low fat prevents energy requirements from being met by the intake of dietary fat.

Your body will burn up blood glucose for energy and then will switch to stored glycogen in the muscle and liver. When this is done, the body will begin to draw on fat reserves for fuel. Your body's low insulin release also signals the body to mobilize fat to be used as fuel.

Day 3:

Your diet is lacking in carbohydrates once again. Your body has been using fat reserves as fuel for the latter part of day two and continues to do so. The system has gone from drawing on glycogen for fuel to body fat stores solely. Later on during today, the body will start building up ketone bodies which are the byproduct of the breakdown of fat in the absence of carbohydrates.

This is considered a mild case of ketosis, which is a high concentration of ketone and acetone in the blood and liver. Since your body will only be in a state of mild ketosis for about 12 hours, it is not dangerous and is actually desired. To be sure that your body is at the right level of ketosis, you can purchase ketone sticks to test for ketosis. You can purchase these at any grocery store or pharmacy and they're inexpensive and easy to use.

The ideal state of ketosis should be light to moderate. This ensures that fat is actually being used as fuel instead of carbohydrates or protein. If you fail to fall in between the desired range of ketosis, the carbohydrates need to be adjusted accordingly.

Day 4:

This is your high carbohydrate day. Your mild state of ketosis is put to grinding halt with the ingestion of a high carbohydrate meal. Since there will be an abundance of carbohydrates, you can be certain that protein will not be used as fuel. Thus, moderate protein is more than enough for the day. Carbohydrates have a protein sparing effecting. That is, they allow protein to be used for more important things rather than energy.

The high calories, high carbs and frequent meals keep the body's metabolism from slowing down. This is ideal since it doesn't allow the body's metabolism to slow down which makes your body a fat burning furnace. By the end of day 3, your muscles will feel flat but after the high carbohydrate intake of day 4, your muscles will fill out once again. This is basically the fun day. Savor it well because once day 4 is over, you start right back at day 1.

My Experience

In my experience as a bodybuilder and a trainer, cycling your carbohydrate intake is a very effective way to maximize fat loss. You should aim for a loss of about one pound of fat per week per cycle. This plan is an arduous one but it works, plain and simple. If you're serious about being lean and ripped and you've exhausted all other possibilities, then this may be the plan for you. Give it a try and watch your body transform right before yours eye!