What Everyone Should Know About Carbohydrate Cycling

What Everyone Should Know About Carbohydrate Cycling


Have you ever heard the term, carbohydrate cycling? Some of you may have, but most beginners have no idea what this exercise is.

It’s utilized by experts in all fitness fields; be it body building, running, or even triathlon training, carb cycling can help you execute better workouts and exercise more efficiently.

So what do you need to know about it? The Saiyan method uses a version of carb cycling, so this post is more for information if you’re already following my plan. However, if you’re not, then you can learn more about it by reading the below.

There are three days that you will be cycling:

High Carb Days, Low Carb Days, and No Carb Days.

On all days, you will be keeping your protein intake high. Because each individual is different, you will have to eat different amounts. First, you need to learn to calculate your Total Daily Energy Expenditure (TDEE).

Based on your TDEE, you want to be consuming at least a gram of protein per lbs of body weight.


High Carbohydrate Days:bagel

The remaining source of your food allowance should be comprised of carbohydrates. You want to avoid fats and your protein sources should come from lean sources. This means you should be eating rice, oatmeal, bread, potatoes, and other starchy foods. Of course, eat your veggies, too. You need those nutrients.

Low Carbohydrate Days:

You want to eat only 30% of the TDEE from carbohydrates. You should be balancing your fats with your carbohydrate days. Your carbohydrates should be coming from fruits and milk sources. Avoid the starchy carbohydrates. Veggies are also advised.


No Carbohydrate Days:

The worst days on the planet: your food sources will be either protein and fat only. The only carbohydrate sources you should be eating are veggies.

So what would a week look like?

Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb
Friday = Low Carb
Saturday = High Carb
Sunday = Low Carb

As you can see, you’re continually rotating what you eat.

How About Work Outs?

Your workouts will revolve your high carb days. You want to do your heaviest lifting and workouts on your high carb days. No Carb days would be rest days.

Why Carb Cycle?

Carb cycling is effective in training our bodies how to utilize the macronutrients efficiently. Your body will optimize the way it uses its glycogen stores for energy. It will optimize the way your body uses fat for energy and it will optimize the way it uses protein to build muscle.


If you want to try carb cycling, feel free to do so. It can be a powerful tool to help your gains and lower your fats. However, I would recommend following my Saiyan method instead — read here.

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