So a lot of people have asked me what is the best nutritional plan to stay lean and ripped once I get shred off the body fat and build lean muscle. Well the best strategy that I would recommend is carb cycling. This is easy to do and follows a simple pattern that aims to keep energy levels high, maintain strength and muscle mass and keep your fat burning metabolism high enough to keep the fat at bay.
How it works:
You follow a repetitive cycle of 2 low carb days followed by 1 high carb day. So for example Monday low carb, Tuesday low carb, wednesday high carb and so on. What is does is allows your body 2 days to use fat as the predominant energy source whilst topping up your carbohydrates and glycogen stores every three days to allow continue high performance training and efficient energy cycling in the body. If you combine this diet plan with at least 3 litres of water a day then you should maintain a good shape and level of shreddedness all year long. It also allows you to have a cheat meal each week and enjoy some high carb foods like pasta every few days whilst keeping the fat at bay.
On the low carb days the body will tap into your stored body fat as energy and therefore reduce the amount you put on. and on the high carb days, carbohrdrates are the main energy source and it lets the muscles store extra glycogen to help them perform well when you have 2 low carb days in a row.
Example diet for each day:
Low Carb Day:
Breakfast - porridge and 50 grams of almonds
Lunch- tuna salad with some greek yoghurt
Snack- protein shake post workout with a cinamon dusted apple (boost metabolism)
Dinner- Chicken breast and mixed vegetables
Snack- cottage cheese and whey(
Macros= Protein - 160 grams Carbs -110 grams Fats - 45 grams
High Carb day:
Breakfast - porridge and 50 grams of almonds and sliced banana
Lunch- chicken and salad wraps and greek yoghurt
Snack- protein shake post workout and 1 round of peanut butter toast
Dinner- Chicken breast and rice with broccoli
Snack- cottage cheese and whey with 50g oats
Macros= Protein - 175 grams Carbs - 205 grams Fats - 55 grams
Try this out and see if it works for you!
How it works:
You follow a repetitive cycle of 2 low carb days followed by 1 high carb day. So for example Monday low carb, Tuesday low carb, wednesday high carb and so on. What is does is allows your body 2 days to use fat as the predominant energy source whilst topping up your carbohydrates and glycogen stores every three days to allow continue high performance training and efficient energy cycling in the body. If you combine this diet plan with at least 3 litres of water a day then you should maintain a good shape and level of shreddedness all year long. It also allows you to have a cheat meal each week and enjoy some high carb foods like pasta every few days whilst keeping the fat at bay.
On the low carb days the body will tap into your stored body fat as energy and therefore reduce the amount you put on. and on the high carb days, carbohrdrates are the main energy source and it lets the muscles store extra glycogen to help them perform well when you have 2 low carb days in a row.
Example diet for each day:
Low Carb Day:
Breakfast - porridge and 50 grams of almonds
Lunch- tuna salad with some greek yoghurt
Snack- protein shake post workout with a cinamon dusted apple (boost metabolism)
Dinner- Chicken breast and mixed vegetables
Snack- cottage cheese and whey(
Macros= Protein - 160 grams Carbs -110 grams Fats - 45 grams
High Carb day:
Breakfast - porridge and 50 grams of almonds and sliced banana
Lunch- chicken and salad wraps and greek yoghurt
Snack- protein shake post workout and 1 round of peanut butter toast
Dinner- Chicken breast and rice with broccoli
Snack- cottage cheese and whey with 50g oats
Macros= Protein - 175 grams Carbs - 205 grams Fats - 55 grams
Try this out and see if it works for you!
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