📖 How to Use
- Enter your body weight in kilograms (kg).
- Select how many intense training days you have per week (weight training/gym days).
- Choose your main goal (fat loss, maintain, or gain).
- Click "Calculate Now" to get your suggested carb cycling macros for high and low carb days.
❓ Frequently Asked Questions
What is carb cycling and why use it?
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Carb cycling means alternating high-carb days (for energy & recovery on training) with low-carb days (for fat burning on rest). It helps break plateaus, preserve muscle, boost performance, and make fat loss sustainable without constant low-carb misery.
How many high-carb days should I have?
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Match high-carb days to your intense training days (e.g., 4-5 if you train 4-5x/week). Rest days get low-carb to promote fat loss while keeping calories consistent.
Do I need to calculate exact calories first?
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This gives rough macros based on body weight. For best results, first find your TDEE (use a TDEE calculator), then adjust calories: deficit ~300-500 for loss, surplus ~300-500 for gain. Protein stays fixed, carbs/fats adjust.
Is this suitable for beginners?
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Yes, but start simple with 3-4 training days. Track how you feel/energy levels. If fat loss stalls or energy drops, tweak carbs up slightly on low days or add a moderate day.
High-carb day examples?
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Oats, rice, potatoes, fruits, whole grains. Low-carb: veggies, meats, eggs, nuts, avocado. Keep protein steady across days (chicken, eggs, whey, paneer). Drink plenty of water!
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