Carbohydrate Cycling

Ladies and Gentlemen, for those interested I have recently published an article on diet in Mind and Muscle magazine. Click on the link in my sig or click here:

Mind and Muscle #15:

if you would like to read it. Any comments, critique or criticism are welcome here, and if you have any questions please ask.

mda1125 edited to fix link

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A word on cardio

Briefly: cardio sucks. Or, and perhaps more accurately, cardio is overrated. And, hence, it is over-utilized, to the detriment of the dieter—especially the muscular dieter. I expect this will be the second most controversial aspect of this article. Perhaps I’ll add a section on religion, to take some heat of my views here.

So for most people, unless “skinny” (as opposed to lean) is the look you are going for, or you just love your cardio, I’d suggest dropping it. Period. Resistance training can provide most, if not all, of the physical benefits of cardio, and can do so more efficiently. 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.

With that out of the way, cardio does have its use. If you have been dieting for an extraordinarily long period of time, it may be beneficial. If you are already very lean, and still seeking to get freaky lean, that would be a good situation to add controlled amounts.

A thorough discussion of different types of cardiovascular activity is well beyond the scope of this article. Generally, however, adding in a weekly session or two of high intensity interval training at the appropriate time is a good idea.

I like it! As you said in a reply to my e-mail, if size or general health is your goal, you stand by your position.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Not sure if anyone has seen it, but the next installment of this article is now available at:

www.mindandmuscle.net

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ORIGINAL: Twin Peak

Not sure if anyone has seen it, but the next installment of this article is now available at:

www.mindandmuscle.net

Ok, so if i critique the very idea itself and what i think about it, you won't take that personally?

Not in the least. Critique away. Be sure to read the articles before you do, however.

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Ok, so if i critique the very idea itself and what i think about it, you won't take that personally?

Twin Peak won't. But be prepared for a debate. And if you go in, be aware he'll bring Dante out of the wood work and that guy does some serious post debates from a philosophical stance. Not that he's right or wrong but dude..

We can only handle 1 Twin Peak. If he brings his whole crew over here.. I can't control the crowd.

Besides, Mind and Muscle is a GREAT read. There are a few back issues you can't disagree with..

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

OK, I'll bite.

I assume the biological basis for this diet is that you keep your glycogen levels going up and down in such a way that the carbs you DO eat get stored as glycogen and not as fat? This diet doesn't appear to be ketogenic, since you don't cut carbs long enough to go into ketosis.

Of course, any diet that makes you think so hard about what you're eating will usually mean you eat healthier.

But basically, it's all about keeping your body from turning carbs into fat, while steering you toward low-glycimic index carbs, whole grains, vegetables, and lean meats?

Well, its not exactly a trap being set.

And I do explain most of this in my articles. But in short, there are many physiological reasons why this diet "works" as well as many psycological/emotional reasons.

For the most part, it is not about manipulating glycogen levels, but controlling insulin.

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Hey Twin Peak. You should give instructions on how to navigate to the article from the link provided above. I found it no problem, but only because I have visited the site before.

1) Click on the "Past Issues" link on the left side of the page.
2 )Scroll down to Issue #15
3) Click on Carbohydrate Cycling by Twin Peak

Its strange because no matter where you navigate on the way, it all has the same url. Even if you are on the Carbohydrate Cycling page, if you click on the address and press enter it will take you to that first page. I've never seen that before with a webpage... but I'm hardly concider myself a web literate.

Feel free to delete this post when you've done that... I'll be posting an opinion on the article after I have finished reading it.

(Something Inspirational)!!!

[image]http://www.supplements101.com/dbbanners/banner2.gif[/image]

The best thing to do it take that article.. the Q&A section and make a PDF out of it.. but I'd need Twin to give me the go ahead to make it into that format.

Thanks for the update Mike.. It's not in your face when you click that link. But it can be found as you suggest.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

That link no longer directs ya to the right place. I had to reselect the article from the lising on the left. Great article though.

They use frames or something on that site.. always changing.

Luckily as you pointed out, you can find it on the nav to the left. Glad you found it! The guy who wrote it is really quite smart and if you have questions, he's around on this forum sometimes. Twin Peak.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Only sometimes?

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Since you somehow found this.. I should say.. more then I know about!

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Perhaps much more.

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ok i just finised reading the carb cycling...here is my question. i have been doing aerobics for over 2 months with almost no visiable results. i want top lose at least 50lbs & will start a new weight lifting program that someone from this board recommended & i showed it to the gym trainer & they feel it is indeed a great workout. i want to make my body into a fat burning machine. will this carb cycling help me??? or do you suggest something else...this is a great site & thanks again,,,sharon

"i'm getting there"

Most likely. If you follow it to the letter.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hi, I am new here on DB and I really enjoyed reading the Carb Cycling articles and the q&a. Thanks very much.

New Zealand calling......

Glad you enjoyed it; hope it helps.

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great article, Im just a little unsure on the calorie requirements of each day.

im 155lbs, so would my calorie requirements be for each macronutrient on each fo the 3 days to bulk?

Clive Clutton HH. BSc.
P.I.C.P. Strength and Conditioning Coach
Biosignature Practitioner
cclutton@gmail.com (important emails only)

Reviewed the carbohydrate cycling and think it is definately worth a good honest try. My question is about my body weight and grams of protein per day.

My weight is about 322 lbs....my best honest guess is I'm about 115-125 lbs overweight. Should I consume 320 grams of protein per day as per instructions or could I reduce it...isn't that a lot of work for my liver to deal with(laymans terms)???

Much is not said above about my current efforts. It's been on and off for awhile. I have just resumed working out 3 days per week with free weights and machines including a 30 minute stair climbing routine I do at the hockey arena. I'm also in to cycling a bit and intend to ride my indoor VR trainer all winter. So....how much does cardio suck? Can't be detrimental to the carb cycling can it?

I appreciate any thoughts and suggestions.

Hmmmmm...starting to feel like a thread killer.

My personal belief is that you should base your protein intake on Lean Body Mass, rather than overall body weight. I use 1.14 g/lb LBM. If you don't know your Bodyfat % you can get an Accumeasure pretty cheap or check at your gym. I don't feel that cardio is worthless, but building muscle is more effective because muscle requires constant nourishment to exist. The more muscle you have, the more energy you burn--around the clock. Cardio burns fat only when you are doing it. It also takes some meat with it. Which sounds more productive to you? Which do you think you would be better at. I would wager that at 322 your pushups would be pretty impressive. If you can squat some decent weight I suspect your excess bodyfat will disappear quickly.

RIP 2004-2007

Thanks for the input Naviator...much appreciated. I'm gonna shoot for some muscle and strength developement.

Given that you are that much overweight, 250 grams of protein should be sufficient.

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I like the information presented in your articles, and I have my rough draft diet for critique.

The foods in my diet consist of:

Apples
Egg Beaters
Chicken Breast Tenderloins
Old Fashioned Oats
Spinach
Protein Powders

My Plan

http://www.discussbodybuilding.com/New_Year%27s_Resolution/m_33133/tm.htm

How does this approach look?

High Carb

Meal #1
Egg Beaters with Oatmeal and Apple

Meal #2
Chicken with Oatmeal, Spinach and Apple

Meal #3
Chicken with Spinach and Olive Oil

Meal #4
Chicken with Oatmeal, Spinach and Apple

Meal #5a (FOR PWO ON DAYS)
Whey Protein Shake with Fish/Flax

Meal #5b
Chicken with Oatmeal, Spinach and Apple

Meal #6
Bedtime Casein Protein Shake with Fish/Flax

Meal servings consist of:

1/6th protein
1 cup spinach
1 cup oatmeal
1 medium apple


Low Carb

Same as High Carb except:

1/2 cup oatmeal
1 less carb meal with apple

No Carb

Same as High Carb except

no carb meals with apple
always OFF day


OFF Day

No Meal #5a
Double Fish/Flax in bedtime casein shake

That looks like a solid plan. Best of luck.

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Hi all, I'm new here.

I've been following a low carb lifestyle for over a year now. I initially lost a lot of weight but have since stalled out for nearly six months. I read the Carb Cycling article today and it sounds ideal for my situation, but I am struggling a little bit with putting together meal plans. Are there any out there that I can review, especially one targeted for someone 185 lbs. or so?

Also, does anyone have any good suggestions for workouts? I'm looking for one hour workouts that will build lean muscle without causing me to bulk up too much.

Thanks!

If anyone sends a meal plan to allardjr would you also mind sending it to me? Alternative food options will help me stick to my cut, as i wont get bored with the food so readily.

-Anthony

13/2/05: 265lbs

23/5/05: 249.5lbs
^
22/10/05: 240lbs ...hence serious cut

A sample of that meal plan would be great for me too if you don't mind. The simpler for me the better, being bored is not a problem for me.

Seek