Quote:
Originally Posted by missjane
For those asking me about my carb cycling via NHE, I've got my book here with me at work today for more exact rations. Here's what I do:
Low carb days: less than 25 grams of carbs per meal -- 30-60 grams total per day, moderate to high fat, protein 15-50 grams per meal with no limit (I try for 1 gr per lb of body weight)
Carb load days: less than 30 grams of carbs during the day, moderate fat and protein. On LAST meal of the day....carb load occurs: greater than 40 grams of carbs, with no upper limit. Carbs should be 70% starchy carbs. Fat on this last meal is less than 20 grams and protein less than 20 grams.
My schedule would look like this:
MON - low carb
TUES - low carb
WED - carb load
THUR - low carb
FRI - low carb
SAT - low carb
SUN - carb load
Again, this is following Rob Faigin's Natural Hormonal Enhancement and this is just a VERY brief synopsis -- the book is very detailed and technical.
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The issues I see in this: there are no training guidelines... and... if you deplete yourself, it takes much longer than an evening refeed to super compensate glycogen - so you keep wearing down your energy stores. One can only hope to over compensate within 24-36 hours but that's where timing the nutrients around specfic training sessions helps out.
My 14-day split goes like this:
============FIRST HALF============
Day 1: Moderate Carb: 60 minutes of cardio; abdominal/calve training.
Day 2: Low Carb: Chest and Back Giant Sets; 30-45 minutes of cardio
Day 3: Low Carb: Quads and Hamstring Giant Sets; 30-45 minutes of cardio
Day 4: Low Carb: 45-60 minutes of cardio
Day 5: Preload Carb: Full-Body Depletion Routine; 30-45 minutes of cardio
Day 6: Low Carb: No Training
Day 7: Low Carb: Delts, Triceps and Biceps Giant Sets; 30-45 minutes of cardio
===========SECOND HALF===========
Day 8: Low Carb: Cardio-only; 60 minutes of cardio; abdominal/calve training.
Day 9: Low Carb: Chest and Back Tension Training; 30-45 minutes of cardio
Day 10: Low Carb: Quads and Hamstring Tension Training (w/abs, calves); 30-45 minutes of cardio
Day 11: Low Carb: 50-60 minutes of cardio
Day 12: Preload Carb: Full-Body Depletion Routine; 30-45 minutes of cardio
Day 13: Carb Load: No Training
Day 14: High Carb: Full-Body Loaded Routine; 20 minutes of cardio