Here are the logs for the day.

Here are my summaries from last night’s sleep app. I talked the app in a post earlier in the week, you can find that post here.

3:4 food log

LoseIt Food Log 3/4

 

The effect of the lack of carbs

The lack of carbs is taking its toll on. It is affecting my sleep cycle, my energy levels and emotional stability. All of these things I was expecting, but they still turn up as a surprise. As you can tell by the logs from last night, I didn’t sleep well. The first panel shows that I put the app on and stayed awake for a while.

 

Carb Cycling

I’ve been asked about carb cycling and its role in a cutting diet.

I’ve include a summary and a great article below for you to look at.

What is carb cycling? It’s exactly what it sounds like. I have a low carb day, a medium carb day, then a high carb day. No, this does not mean that one day you eat no carbs and then shove your face with anything that you can find. It’s a mathematical equation. Basically, once you have your macros figured out (you can find equations online for this like the one at http://macronutrientcalculator.com/) you can then figure out your carbs for each day. Mine are as follow based on MY nutrition needs. On a low carb day, I have 2 servings of carbs; on a medium carb day, I have 3 servings of carbs; and on a high carb day I have 5 servings.

The reason why you carb cycle is to trick/train your body. By eating low, medium then high your body knows that it will be getting the nutrients it needs so when it doesn’t have them (on low/med days) it burns fat. YES, YOU TRAIN YOUR BODY TO BURN FAT. It’s an amazing thing. Plus for me, I want to build muscle, and to do so I need carbs, but I also want to burn fat which should be low carb, so I get the best of both worlds.

On top of all of this, I get to eat a high carb day which keeps me more on target during my low carb days. It’s amazing what can happen when you know you get to eat something in a few days.

After a week of this my energy has been higher and I am closer to my goals. Also, the reason I do not record calories anymore is because the number became an obsession. I know what good food is at this point and I know what I am and am not allowed to eat so counting calories is more of a nuisance at this point.

 

 

I found this GREAT beginners guide also on Ripped and Fit.

Before beginning a carb cycling diet, make sure you know your terms, so it will be an easy transition for you, though it still will require a lot of work and time into preparation.

Now, there are two ways if you want to drop some fat: rapid weight loss or normal weight loss. This means that you would follow three different guidelines for a certain amount of days and until you have reached your goal. These guidelines go as follows:

Low Carb: During this phase, limit your carbohydrate intake to roughly 50 grams per day. The main sources of your carbs should come from vegetables.

Moderate: The plan is designed around this phase. It consists of low carbs, high protein and high fat. During this phase, double the carbohydrate intake from the super strict phase (50g X 2 = 100g).These carbs will come from starches as well as fibrous vegetables and some fruits.

High Carb: This is the fun, most enjoyable phase. Here you will increase your carbohydrate intake to at least 400g. Try not to exceed 800 g of carbs because this is way too much to stay on track of your fat burning goals. You can eat all good sources of carbs such as: starches, fruits & vegetables.

For rapid weight loss, follow Low Carb for 3-14 days. This will result in a drastic weight loss. Then, to maintain a fairly normal weight loss, move on to the moderate phase.

For normal weight loss, do a combination of the two phases, 5 days of moderate carbs, follow by 2 days of high carbs.

Here are some guidelines of your macro-nutrient ratios for this plan:

High Day

Carbs: 2-3 grams per pound of body weight
Protein: 1-1.25 grams per pound of body weight
Fat: as little as possible

Low & Moderate Days

Carbs: 0.5-1.5 grams per pound of body weight
Protein: 1.25-1.5 grams per pound of body weight
Fat: 0.15-0.35 grams per pound of body weight

 

  • Liquirizia

    12 03 2013

    Very interesting!!!! Thank you for sharing your knowledge! : )

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