Thanks Warrior and Nat for sharing on carb cycling. It is very interesting. Like Natalia I too find that too many carbs just makes me sleepy and lethargic. I have been doing a very modified version of carb cycling but find that the day after a higher carb day, I am just too uncomfortably bloated and dozing at work. The same pair of pants will be fine one day and tight the next. It reminds me of my Atkins days 10 years ago when a piece of bread would blow me up. I thought that I have since become much more moderate about watching carbs but with the cycling notice that I am still pretty sensitive to them, especially early in the day which is when it's probably best to have them in terms of fueling metabolism.
In any case, I am in Stage 3 and not losing any fat so far, so I am always eager to hear others' experiences. Thanks.
That's all quite normal... you'll feel "carb drunk" during a load. I don't feel good the day of the carb load - it's the day after I feel my best.
Bloating and flatulance is from a change in the digestive environment... your enzyme balance can easily get off balance after restiricting all carb sources; particularily amylase.
The gains in weight are expected and required. When you deplete glycogen, your body loses water in the metabolic process. As you replenish (which you can supercompensate when carb loading from a depleted state), the incoming glycogen grabs water to make it into the muscles... at around 2.7 grams of water per gram of glycogen. Depending on your lean body mass - this can traslate to 5-12 pounds of gained weight during a load. I have gained as much as 20 pounds. It's the net difference that you are after - you want to track your strength and endurance abilities while seeing a net drop of 1-2 pounds of fat per week... some weeks you may not drop any, since you could gain some muscle in the process - especially if you are not used to the program design.
Here is were I started when trying to work the kinks out my 14-day mod of Lyle's UD2 (a great read!):
The fat just sucks right off, leaving the muscle - I actually gained strength too.
I am currently in the midst of another run, starting bodyweight of 255. The biggest difference is I have skipped the half banana post-workout during depletion phases... this never kept me from hitting ketosis before - but I just wanted to see how it affects me... I suspect it could cause a greater reduction in amylase which could cause problems with the carb loads (first one starts tonight). Also, I am using the classic version of Xenedrine during this next evolution (the one with ephedrine).
And thank you from me, too! Moderation seems to be the key word for me! NROL + 1 or 2 HIIT + 1 or 2 SS cardio.
If I could ask one question: if I'm doing the above activity and cutting perhaps 150 calories off maintenance, am I going to at least maintain my muscle mass? (I'm assuming I won't be able to build muscle?) I have trouble with getting enough protein and wonder if 20% or 25%protein instead of 30% would be enough?
And thank you from me, too! Moderation seems to be the key word for me! NROL + 1 or 2 HIIT + 1 or 2 SS cardio.
If I could ask one question: if I'm doing the above activity and cutting perhaps 150 calories off maintenance, am I going to at least maintain my muscle mass? (I'm assuming I won't be able to build muscle?) I have trouble with getting enough protein and wonder if 20% or 25%protein instead of 30% would be enough?
Thanks!
Ditto to this question! (Though, minus the SS cardio for me... too boring, ick!, lol) I want to lose the fat without really sacrificing the muscle and strength gains I've accomplished so far.
Warrior, I love those progress pics--the progression is really clear and impressive. Is this something that you do specifically for an event or do you aim to keep that kind of definition long-term? I'm not sure that I'll ever get to that point (I'm just aiming to get the fat off and have some nice muscles as well), but I can appreciate what you've done.
Warrior, I love those progress pics--the progression is really clear and impressive. Is this something that you do specifically for an event or do you aim to keep that kind of definition long-term? I'm not sure that I'll ever get to that point (I'm just aiming to get the fat off and have some nice muscles as well), but I can appreciate what you've done.
No, not for exhibition or competition, just personal gratification. I am a former fat kid who got sick of his body composition. At 17 years old I got serious about getting in shape... by 19, I was enlisting in the Marine Corps after finishing some college. This fat kid was down to 179 pounds post boot camp - at 6 feet tall. From there, my goal was to gain back some weight - but hard weight: muscle. So my story isn't much different than Natalia's...
Actually, if you read Muscular Development magazine, you'll see where a story I wrote in it where I explain my adventure into bodybuilding and what it means to me (April 2008 issue)... this is what I wrote:
“Without continual growth and progress, such words as improvement, achievement, and success have no meaning,” said Benjamin Franklin, statesman and journalist. Bodybuilding is a journey into physical growth and progression. It’s a long expedition of learning and applying. Accumulating greater musculature requires ongoing motivation – a relentless obsession to surpass previous fitness thresholds in the midst of daily distractions.
In 2008, I turn 30 years old. Fortunately, the bodybuilding light is still bright as day. I don’t feel a year older. I still see a young man in the mirror – one with the intension to keep improving his physical dimensions. Turning 30 years old seemed like a bad move as an out-of-shape teenager – today, it’s embraced as added opportunity. Every year presents more time to further master body transformation techniques. I know getting into great shape is not a reserved right for an exclusive list of people – it’s simply a matter of time once the necessary path is discovered.
Unfortunately, growing up overweight and grossly unfit is becoming exceedingly typical in the United States. Early in life, it was obvious I wasn’t genetically predisposed to become an athlete. Even so, I was unsatisfied with my physical shape – fat and clumsy couldn’t be a necessary lifelong condition to endure. At 16 years old, I held my new driver’s license and counted the years… in 2008, I will turn 30 years old. Where would I be then? I started exercising at a local health club, attempting to alter my life’s course. Nonetheless, obtaining a true sense of fitness was still elusive. Roughly a year later, I became determined to master my physique. I realized it’s the inherent right of every able-bodied person to create a muscular and lean physical stature. My fortitude was no frivolous New Year’s resolution. It was similar to a hunting dog after finally finding a sought out scent.
I grabbed magazines and books – then, researched online resources and medical abstracts. For a kid who formerly hated to read, I couldn’t get enough. I read about physiology and nutrition, as it relates to altering body composition. I began to understand how the human body’s metabolic complexities tied together. Above all, I was learning a central concept: being out of shape is a choice, not a requirement. The human body is designed to be a cross-trained athlete, certainly not weak and flabby. As it loses cardiovascular health and physical strength, it readily becomes tired and diseased. Applying progressive resistance training and making proper food selections will promote greater physical and mental fitness. You only get one body in this life, you better enjoy it.
In 2018, I will turn 40. At that point, I will continue to disconnect myself from the cliché, “I used to be strong and lean too.” After 10 more years of training, I will have graduated to a new level of knowledge and understanding; a new level of conditioning. In the words of writer Henry David Thoreau, “none are so old as those who have outlived enthusiasm.”
But where I am I headed right now? I am at the point where I can bulk up and hope to add 5 more pounds of muscle before cutting up again. I have to cut before I bulk. If the body’s muscle-to-fat ratio is leading to a soft belly and hanging love handles, it’s time to lean up again before bulking. Gilbert Forbes, from the University of Rochester School of Medicine and Dentistry in New York, demonstrated changes in body weight induced by nutrition, whether negative or positive, comprise both lean (fat-free) and fat mass. Forbes examined how body fat content influences body composition responses to nutrition and exercise. In experiments of at least three weeks in duration, he found weight gain in thin people comprises 60-70 percent lean tissue, where as obese gain 30-40 percent. The relative contribution of muscle acquisition during weight gain is related to body fat.
I was just talking about training-induced inroads in performance with a friend last night. There comes a point where you kinda push your genetic potential - where catabolism keeps exceeding anabolism. This occurs as we get older but also as you get more advanced in training and build stronger neural pathways for proper motor control and training intensity - coupled with a significant amount of force-producing muscle - your training starts to really pound on you, physiologically and psychologically. At that point, many say you should cut back your volume and frequency some more... this is where I am at now - trying to keep pushing past plateaus and stay progressive after over 13 years of this.
My wife wants me to stop and just maintain myself at a lean condition, but I enjoy the challenges of trying to add more muscle mass so much that maintaining seems too easy... it's not in my nature to stop and maintain - I like to learn, apply and create.
Anyway, those last pics went from 248 down to 227 (carb loaded). This next set should illustrate 255 down to 235ish...
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.
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.
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.
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
I grabbed magazines and books – then, researched online resources and medical abstracts. For a kid who formerly hated to read, I couldn’t get enough. I read about physiology and nutrition, as it relates to altering body composition. I began to understand how the human body’s metabolic complexities tied together. Above all, I was learning a central concept: being out of shape is a choice, not a requirement. The human body is designed to be a cross-trained athlete, certainly not weak and flabby. As it loses cardiovascular health and physical strength, it readily becomes tired and diseased. Applying progressive resistance training and making proper food selections will promote greater physical and mental fitness. You only get one body in this life, you better enjoy it.
Sounds so familiar - it's giving me goose bumps! Anyway, Warrior, wishing you to succeed in your current and future goals!
p.s. Warrior, I am looking at your 14 day cycle and realizing that I am not woman enough yet to do THAT
Hi Natalia! Okay, these are going to seem like silly questions, so I apologize in advance. You said you are going to follow the 7-day routine, so then, how often do you cycle? Until you receive desired results? Then what...do you just go back to a maintenance plan that is higher in carbs? Just curious what a long term plan would entail. Your transformation is amazing and inspiring! You rock!
Hi Natalia! Okay, these are going to seem like silly questions, so I apologize in advance. You said you are going to follow the 7-day routine, so then, how often do you cycle? Until you receive desired results? Then what...do you just go back to a maintenance plan that is higher in carbs? Just curious what a long term plan would entail. Your transformation is amazing and inspiring! You rock!
no silly question...we're all at a different point in our fitness journey
I'll have 6 or 8 weeks of UD2 (Ulimate Diet 2.0 by Lyle McDonald). Right now I'm finishing week 4. Then I'll take a week's break eating at maintenance. If I am satisfied with the amount of fat shed I'll probably just hang at maintenance till fall. If I feel like I am not sufficiently cut I'll repeat the 6 week round of UD2.
As far as future goals, Warrior said so very well:
“Without continual growth and progress, such words as improvement, achievement, and success have no meaning,” said Benjamin Franklin, statesman and journalist. Bodybuilding is a journey into physical growth and progression. It’s a long expedition of learning and applying. Accumulating greater musculature requires ongoing motivation – a relentless obsession to surpass previous fitness thresholds in the midst of daily distractions."
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
No, like I said....just a BRIEF synopsis from the book of the carb cycling for NHE (only because someone asked about the nutrition). There's MUCH more to it. The book is over 350 pages and there are definitely training guidelines, as well...very specific, in fact. It's a good read.
No, like I said....just a BRIEF synopsis from the book of the carb cycling for NHE (only because someone asked about the nutrition). There's MUCH more to it. The book is over 350 pages and there are definitely training guidelines, as well...very specific, in fact. It's a good read.
I think - actually - I know the amount of time it takes to deplete and compensate (or super compensate) glycogen is going to be the big differences between men and women carb cycling. For example, it would take much longer for a man to deplete 180 pounds of LBM and then super compensate stores - than a women doing the same with 90 pounds. For me, I think I need the extended depletion phases - I get more fat burning done and my power training days are still able to maintain strength/muscle (very important!). Woman would probably do better with a 7-day CKD or one like you posted, which is basically a 3-day CKD with brief carb ups. I do well with 7-day CKD, but even better with the extended 14-day program... so I'd am not sure how I would do on the 3-day model... but I'll read his book and see what I can take away from it. I got lots of reading time with all the cardio I am back to doing again! In fact, it might be a good diet to follow for lean bulking... a way to gain weight with carb cycling, where the goal is to add muscle, while minimizing fat.
I'll have 6 or 8 weeks of UD2 (Ulimate Diet 2.0 by Lyle McDonald). Right now I'm finishing week 4. Then I'll take a week's break eating at maintenance. If I am satisfied with the amount of fat shed I'll probably just hang at maintenance till fall. If I feel like I am not sufficiently cut I'll repeat the 6 week round of UD2.
Around 6-8 weeks is when I start to get a little warn out from Lyle's UD2 as well... in fact, I think Lyle has recommended taking a breather at 6-week intervals. I have done blood tests and found that my liver enzymes (ALT/AST) get really high from all the training after several weeks of it... there is a point where the feeling of discomfort is your body begging for some rest. This is the main reason I pound vitamin C during this as well - that and BCAAs... I take about 6-8 grams of vitamin C per day, as well as 10 grams of BCAA (leucine, isoleucine, valine) before every workout. Everyone's tolerance to oral vitamin C varies - so I don't recommend everyone go that high... but if you're not trying the mega dose of BCAA before training - do it, trust me, you'll never go back
Warrior, thanks for sharing your story. It's inspiring to read about someone who decided to make changes and then stayed committed to those changes. I'm hoping I can be like that in the future. I've done pretty well so far.
I found this article on Carb. Cycling and thought I'd give it a try...I'm a bit bored with my present moderate carb eating so I thought this would be fun to experiment with. My only question is whether or not to count the fibrous veggies as carbs or not? I figure I will count them, if it goes in it should be counted. Bodybuilding.com - Twin Peak - Carbohydrate Cycling: What You Need To Know!
__________________ "Don't ever give up on a dream due to the amount of time it will take to achieve it. The time will pass anyway."--Russ Ebsen
I found this article on Carb. Cycling and thought I'd give it a try...I'm a bit bored with my present moderate carb eating so I thought this would be fun to experiment with. My only question is whether or not to count the fibrous veggies as carbs or not? I figure I will count them, if it goes in it should be counted. Bodybuilding.com - Twin Peak - Carbohydrate Cycling: What You Need To Know!
No, fiber is not digestible, as such, it will not negatively affect the diet - enjoy! I eat a lot of broccoli while carb depleting - broccoli is weird in a way that if you eat a lot of it, it starts to taste sweet - maybe just me though Do not eat root veggies, like carrots, potatoes or yams... these will mess it up.
Around 6-8 weeks is when I start to get a little warn out from Lyle's UD2 as well... in fact, I think Lyle has recommended taking a breather at 6-week intervals.
I understand we are to eat at maintenance with mod carbs during the break, right?
Quote:
BCAAs... I take about 6-8 grams of vitamin C per day, as well as 10 grams of BCAA (leucine, isoleucine, valine) before every workout. Everyone's tolerance to oral vitamin C varies - so I don't recommend everyone go that high... but if you're not trying the mega dose of BCAA before training - do it, trust me, you'll never go back
I take Xtend. Never tried pills. One thing I don't like about taking it before training is it's highly diuretic, at least for me.
No, fiber is not digestible, as such, it will not negatively affect the diet - enjoy! I eat a lot of broccoli while carb depleting - broccoli is weird in a way that if you eat a lot of it, it starts to taste sweet - maybe just me though Do not eat root veggies, like carrots, potatoes or yams... these will mess it up.
Thanks! That helped in my meal planning, should be fun, I love mixing things up and seeing what works and what doesn't.
__________________ "Don't ever give up on a dream due to the amount of time it will take to achieve it. The time will pass anyway."--Russ Ebsen
I understand we are to eat at maintenance with mod carbs during the break, right?
When taking a break, you should eat at right around maintenace... don't do go under, and don't go over. The body's homeostatic comfort zone may lead it to try and start storing fat after a recent weight loss - this is due to our genetic programming that has assured the survival of our species for thousands of years. If you lose a lot of fat, then overeat - your body is going to want to start storing the extra calories. It's best to control your energy balance for the period immediately coming off a weight loss strategy... to allow your body to accept a new sense of homeostatis before easing the reigns on your diet. Make sense? Bodybuilder's have known for a long time that dieting down before a competition primes the body to make some great muscle gains afterward - and a lean physique generaly gains more muscle than fat with an energy surplus - nonetheless, the period right after dropping a lot of fat can be tricky, depending on your physiology and genetics. Bodybuilder's usually accept some fat gain when bulking up - it's a this-for-that in some people.
Research into detraining has demonstrated that a week of very little activity with a maintance calorie intake can do wonders for recovery with minor losses in performance. However, if you eat below maintenance, you are more likely to lose performance gains - especially muscle... the body loves to catabolize metabolically expensive muscle when it catches onto an energy defecit.
In a study of 12 weight lifters, a 14-day training cessation did not significantly change their one-repetition maximum bench press (-1.7 percent) and squat (-0.9 percent) performance. The authors of the study concluded that briefly inactive strength athletes could maintain many aspects of neuromuscular performance with only slight decreases in eccentric strength.
In another study, 12 weight lifters experienced a 6.4 percent decrease in fast-twitch muscle fiber cross-sectional area in 14 days. Interestingly, increases were observed in plasma concentrations of growth hormone (58.3 percent), testosterone (19.2 percent) and the testosterone-to-cortisol ratio (67.6 percent); cortisol levels decreased by 21.5 percent. The hormone changes would benefit any athlete trying to reverse the negative effects of overtraining syndrome.
Eat maintenace and rest your body for that seven days - then get back at it, refreshed and recharged!
I take Xtend. Never tried pills. One thing I don't like about taking it before training is it's highly diuretic, at least for me.
Yeah, but that's not the BCAA's doing this - if you just take them preworkout in the 2:1:1 ratio (Leucine, Isoleucine and Valine), you shouldn't notice this effect. I like the Optimum Nutirion BCAA caps... 20 caps preworkout will deliver 10 grams of the three BCAAs... and that's all that's in there - nothing fancy - and it works!
XTend has 10 milligrams of B6 for each 11.5-gram serving. Vitamin B6 (Pyridoxine) is a natural diuretic...
The studies that support the beneficial effects BCAA's have on combating central fatigue and increasing protein synthesis often use a 10-gram dose, but I imagine women can typically do well with a sub-10 grams, due to less lean body mass and subsquent strain put on the body during training, as compared to men (more muscle means heavier loads are being placed on the recovery processes, organs and joints - things that don't "hypertrophy" from repeated exercise... your mind, liver, kidneys, skeletal system will always be the same)... these three essential aminos comprise a third of the human body’s skeletal muscle and almost a quarter of the protein broken down from muscle during training. Taking them preworkout does provide a performance edge... especially for the athlete that is glycogen depleted. With that, I'd still suggest staying above five grams preworkout.... 5-10 grams Pre-WO would be a good rule.
Honestly, I'd just use a standard BCAA 2:1:1 mix with a scoop of whey and glutamine PWO when carb depleting - otherwise whey and carbohydrate. Just my .02...
Thanks! That helped in my meal planning, should be fun, I love mixing things up and seeing what works and what doesn't.
That's the way to be - stay open minded. If you keep doing the same thing - but expect something different, you're only kidding yourself. And even when you think you got something ironed out perfectly, a new method could provide an even better solution. My motto: always strive for becoming the best and hopefully you'll settle for great... striving for average often leaves you unsatisfied and disappointed. My father taught me this concept while I was in High School... he told me to work for an A and then possibly settle for a B... working for mere passing usually leaves you on the brink of failing.
In many ways, working on altering your body composition and becoming more athletic teaches valuable life lessons.
That's the way to be - stay open minded. If you keep doing the same thing - but expect something different, you're only kidding yourself. And even when you think you got something ironed out perfectly, a new method could provide an even better solution. My motto: always strive for becoming the best and hopefully you'll settle for great... striving for average often leaves you unsatisfied and disappointed. My father taught me this concept while I was in High School... he told me to work for an A and then possibly settle for a B... working for mere passing usually leaves you on the brink of failing.
In many ways, working on altering your body composition and becoming more athletic teaches valuable life lessons.
Your Father gave GREAT advice! So far this carb cycling has been very interesting...I can't believe I had a hard time getting enough carbs in on the high carb day! I was also surprised that it wasn't that hard on the no carb days. I think the best part of this is the changing up of my menu to fit the different days, I quite enjoy this so far
My only problem is I have had to change up my w/o routine. I used to do full body 3 days a week and now I feel I have to do a four day split...
Mon. up. body Tues. Low. body Wed. off Thurs. Up. body Fri. Low. body
and just not sure how many exercises per body part ...I've been doing 2 for each so I guess I'll see how that works out.
__________________ "Don't ever give up on a dream due to the amount of time it will take to achieve it. The time will pass anyway."--Russ Ebsen
Your Father gave GREAT advice! So far this carb cycling has been very interesting...I can't believe I had a hard time getting enough carbs in on the high carb day! I was also surprised that it wasn't that hard on the no carb days. I think the best part of this is the changing up of my menu to fit the different days, I quite enjoy this so far
My only problem is I have had to change up my w/o routine. I used to do full body 3 days a week and now I feel I have to do a four day split...
Mon. up. body Tues. Low. body Wed. off Thurs. Up. body Fri. Low. body
and just not sure how many exercises per body part ...I've been doing 2 for each so I guess I'll see how that works out.
How exactly are you cycling your carbs? Are you using a 7-day rotation?
Mon: Upper body
Tues: Lower body
Wed: Rest
Thurs: Upper body
Fri: Lower body
Sat: REST
Sun: REST
Where do your low-carb and carb-up periods fit into this training split? Your training should compliment your carb depletion and loading periods... and you'll want to include plenty of endurance work at key opportunities - times where you're releasing fats to fuel your furnace like crazy.
How exactly are you cycling your carbs? Are you using a 7-day rotation?
Mon: Upper body
Tues: Lower body
Wed: Rest
Thurs: Upper body
Fri: Lower body
Sat: REST
Sun: REST
Where do your low-carb and carb-up periods fit into this training split? Your training should compliment your carb depletion and loading periods... and you'll want to include plenty of endurance work at key opportunities - times where you're releasing fats to fuel your furnace like crazy.
Mon...Hi-Carb------Up. body
Tues..Mod. Carb.---Low. body
Wed...Low Carb.---Cardio
Thu....Hi-Carb.-----Up. body
Fri......Mod. Carb.--Low. body
Sat.....Mod. Carb.--Card.
Sun.....Low. Carb.--Off day
I work out first thing in the morning, so I do my lower body after a hi-carb day so that I have the energy to finish it.
__________________ "Don't ever give up on a dream due to the amount of time it will take to achieve it. The time will pass anyway."--Russ Ebsen
Mon...Hi-Carb------Up. body
Tues..Mod. Carb.---Low. body
Wed...Low Carb.---Cardio
Thu....Hi-Carb.-----Up. body
Fri......Mod. Carb.--Low. body
Sat.....Mod. Carb.--Card.
Sun.....Low. Carb.--Off day
I work out first thing in the morning, so I do my lower body after a hi-carb day so that I have the energy to finish it.
That's an interesting way to set up a rotation - how is it working for you? I think I would rather schedule a moderate- or high-carb day on a rest (off) day - to insure the body has the nutirents to fully recover during the time away form training.
This is the main reason I pound vitamin C during this as well - that and BCAAs... I take about 6-8 grams of vitamin C per day, as well as 10 grams of BCAA (leucine, isoleucine, valine) before every workout. Everyone's tolerance to oral vitamin C varies - so I don't recommend everyone go that high... but if you're not trying the mega dose of BCAA before training - do it, trust me, you'll never go back 
...I've been doing 2 for each so I guess I'll see how that works out.
Linear Mode
