Helloooo Wednesday! Half way through the week and despite the fact I'm on my 3rd low carb day, I feel great! Lots of questions this week about carb cycling, so let me give you the gist of it. Basically, I'm doing 3 low carb days followed by one high carb day. I'll post my low carb day but please remember I'm a tiny person and my goal weight is 105lbs, so if you are taller than 5'1 you will likely be eating more food than me. To figure out exactly what your macros and calories for carb cycling should be, you can click here. If you scroll about halfway down the page you will see two calculators, one for low carb and one for high carb. A couple other things you should be aware of when carb cycling:
- The results are temporary. I really only recommend doing this if you have a special event, photo shoot, vacation etc. coming up. Once you start introducing carbs back into your diet the super lean look will go away. That's not to say you're going to get fat or gain fat when you're done, but you have to be prepared for the water weight and slight increase on the scale afterwards.
- I really only recommend doing this if you have built up a solid foundation of muscle. When I did a program similar to this last summer, I got my body fat down really low, but I didn't feel muscular and toned because I hadn't built up enough muscle.
- Keep in mind you will probably lose a bit of muscle in the process which ultimately lowers your metabolism... this is why a 3 week MAX is recommended for carb cycling.
With that said, here is a low carb day:
Here are my macros: (PLEASE remember this is only if your weight is 105lbs)
M1: 5 egg whites, veggies, and one slice Ezekiel toast
PWO: 1 scoop protein (haven't given this up yet, hopefully next week) with 1/4c oats, spinach, 1/2c almond milk, ice, glutamine
M2: 4 egg white and broccoli muffins (I ate 2 1/2 before I remembered to take a picture)
M3: 4 oz grilled chicken with 10 asparagus spears
M4: Jamie Eason Monster Meatloaf, no oats and 1 cup broccoli
M5: 4oz salsa chicken with Romain lettuce and 1/4 tomato
M6: 1/2 cup non fat cottage cheese with 1.5 T almond butter-- blended with cinnamon and then into the freezer for an hour. This is my new favorite!
I've been drinking tons of water and green tea for a little extra energy :)
The first couple days were a little hard, and I was low on energy by the end of the day. I'm thankful that I work out in the morning because I get to have my starchy carbs pre and post workout, so that gives me great energy to have a killer workout. Today I feel much better than I did on Monday and I think my body is definitely starting to adjust! Tomorrow is a high carb day, so I will post that for you guys on Friday.