Hello fellow steemians!
This is the final post of a chain of 3 posts, which will enumerate and go into some detail about the 3 most efficient weight loss methods, which aren't utilized enough.
In part 1 spoke about intermittent fasting, part 2 spoke about the ketogenic diet, where this will go into detail about Carbohydrate cycling.
This is the method the bodybuilding industry doesn't want you to know!
This is the first time making a video, I hope it does a good job covering the following:
- Personal experience with carbohydrate cycling
- A basic cycle split
- Why chose carb cycling? (advantages)
- Conditions which must be met to effectively carb cycle
I've also done my best to go into a bit more detail about the 'WHYs behind all that i have said.
The Split mentioned in the video:
Sunday-tuesday= Low-carb
Wednesday= Medium-carbs
Thursday-friday= Low-carb
Saturday= High-carb
Calculations for your caloric intake:
Men
High-carb days:
Carbohydrates- 2–3 g (x your body weight)
Protein- 1–1.25 g (x your body weight)
Fats- As little fat as possible
Low-carb day:
Carbohydrates- 0.5–1.5 g (x your bodyweight)
Protein- 1.25–1.5 g (x your bodyweight)
Fats- 0.15–0.35 g (x your bodyweight)
Women
High-carb day:
Carbohydrates- around 1g (x your bodyweight)
Protein- 0.75g (x your bodyweight)
Fats- As little as possible
Low-carb day:
Carbohydrates- 0.2–0.5g (x your bodyweight)
Protein- 1g (x your bodyweight)
Fats- 0.1–0.2g (x your bodyweight)
For the Medium-carb days, take an average of your Low, and High-carb days for each macro-nutrient.
BEST ONLINE CALCULATOR:
in my opinion the only calculator you need, gives you everything from amount of calories, the macronutrient split, and a basic diet plan. However, i highly suggest that you do a little experimentation in order to figure out what foods give you the best results, as these vary from individual to individual
http://leangainsguide.com/carb-cycling-calculator/
Other links:
Getting Lean for summer: Intermittent fasting (PART 1)- https://steemit.com/fitness/@doctor.fit/getting-lean-for-summer-intermittent-fasting-part-1
Getting Lean for summer: Ketogenic diet (PART 2)- https://steemit.com/fitness/@doctor.fit/getting-lean-for-summer-ketogenic-diet-part-2
As a precaution, please remember to consult your physician before embarking on any diet, or drastic lifestyle change. This article is merely a guide, and is not responsible for your wellbeing
Finally, i would like to thank you all for showing your support, it keeps me motivated to write more! Now that i've given you the tools needed to burn fat efficiently, there's nothing stopping you from achieving your physique!
Any critique would be greatly appreciated, positive or negative! P.S. This is my first video upload, so do excuse the awkwardness!