Thread by @TheForeverAlpha

How To Carb-Cycle With IF (Thread):

Carb-cycling is one of the keys to the holy grail:

Muscle gain AND fat loss simultaneously.

Now, if you're obese, don't worry about this for now.

But in the 15-25% bf range?

This could change your life forever.

More:

If you're training hard 3+ times per week, you'll need some carbs to recover and gain muscle.

Of course, I'm not talking about junk food (more on this in a minute), I'm talking about REAL food.

On these intense training days, carbs are your best friends.

Let's get into HOW:

1) Carbs 3* Per Week

If you're following my full body training system, then you're training hard 3 times per week.

This means eating carbs 3 times per week.

The other 4 days are either VERY low or zero carbs.

Next:

2) Carb Timing

I would never recommend having carbs in the morning - it simply ruins your energy and therefore your day.

Stick to the evening.

Why?

They help with recovery, and help you to SLEEP which is #1 for recovery and testosterone.

Next:

3) Carb Intake

Now, this depends on:

- Your bodyweight
- Your activity level (biggest)

Therefore, on training days:

Lifting only = 0.5-1g per pound of BW
Lifting + cardio = 0.75g+ per pound of BW

Next:

4) Carb Choices

NEVER eat junk food.

People's desire to lable all carbs as junk is ignorant and inaccurate. Almost like they're blindly following a religion.

Stupid.

The carbs I recommend are:

+ Fruit (esp. post workout)
+ Potatoes
+ Rice (any)

Next:

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