Carbohydrate rotation is a reasonably easy philosophy : alternate high and low portions of carbohydrates on completely different days, whereas consuming ample protein consumption and reasonable quantities of fats in your food regimen.
This fashion, you’ll be able to put your physique in a mode that triggers a strong anabolic response to maintain your muscle mass, however lose fats. Whereas is could sound difficult it’s truly a reasonably easy methodology that may allow muscle preservation and fat loss almost simultaneously.
One cycle lasts 4 days, and the variety of such cycles is from 7 to 14 relying on the needed outcomes.
Day One
Carbohydrate consumption is reasonable: 1.5 g per 1 lb of your weight
Reasonable consumption of protein: 1 g per 1 lb of your weight
Low fats consumption of 0.3 g per 1 lb of your weight
Your physique will get sufficient power to keep up important processes. Meals needs to be frequent (4-6 instances a day)
Day Two
Carbohydrate consumption at a low stage: 0.5 g per 1 lb of your weight
Excessive consumption of protein: 1.5 g per 1 lb of your weight
Low fats consumption of 0.3 g per 1 lb of your weight
On this present day, restrict the consumption of carbohydrates. Consuming excessive protein protects muscle protein from degradation and getting used as a supply of power. Low quantity of dietary carbohydrates and fat will present some power, however pressure the physique in utilizing its personal sources of saved fats as a supply of power.
Day Three
Carbohydrate consumption at a low stage: 0.5 g per 1 lb of your weight
Excessive consumption of protein: 1.5 g per 1 lb of your weight
Low fats consumption of 0.3 g per 1 lb of your weight
It’s the identical scheme because the second day. The physique makes use of glucose accrued within the blood, then the glycogen from the liver and muscular tissues to their full capability and as soon as they’re depleted, it begins to make use of fats as a supply of power. Fat are damaged down into glycerol and fatty acids, which in flip is transformed to oxidized glucose.
Day 4
Carbohydrate consumption at a excessive stage: 4-5 g per 1 lb of your weight
Reasonable protein consumption: 1 g per 1 lb of your weight
Low fats consumption of 0.2 g per 1 lb of your weight
That is essentially the most gratifying day of the cycle. Reasonable protein content material and excessive quantity of carbohydrates. The physique replenishes misplaced glycogen and the muscular tissues, in want of refurbishment, actively use carbohydrates and retailer them as glycogen.
The conversion of carbs to fats is minimal and muscular tissues actually “swell”, as 1 g glycogen binds to 4 g of water. Use this present day to do an actual intense exercise.
The essence of this alternation is that the physique doesn’t adapt to the fixed quantity of energy and the metabolism doesn’t decelerate, however reasonably swings and fats burning happens at the next tempo.
Make sure you return to reset the cycle and go to day one, to proceed selling fats loss. One other necessary situation – this food regimen needs to be carried out towards the background of intense coaching.
Associated: One-Week Carb-Loading Program for Extreme Size and Definition!
