Carb cycling is a healthy and super effective technique to maximize fat loss for bodybuilders. In this post, I outline a meal plan similar to the one my wife and I both used to prepare for a body building show with amazing results!
When you keep carbohydrate consumption low throughout the day, insulin levels will be controlled which allows you to remain in a fat burning state.
You’ll want to customize this plan based on your weight and starting point.
As a general rule, your total calorie intake should be rough 10 – 15 calories per pound of body weight. If you are near 10% body fat, use 14 or 15 as your multiplier.
If you want to discover a COMPLETE rapid fat loss program that involves carb cycling, read my review of Joel Marion’s Xtreme Fat Loss Diet.
The following diet is an example body building plan for a 180 pound male at roughly 10% body fat. It is based on a proven nutrition plan designed by Beverly International and tested on thousands of body builders.
Note: I have placed amazon links to the only protein powder I have ever used with phenomenal results. I make a small commission off sales from those links at no extra cost to you. Use other brands at your own risk. Beverly International is the Protein King!
6 oz lean beef or turkey
1 whole egg, 4 egg whites
1 grapefruit (or strawberries or blueberries if you must)
Protein Shake using 2 scoops Ultimate Muscle Protein, 1 tbsp healthy fat (flax oil, olive oil, etc)
Whole Food Option: 1 can tuna packed in water, 1 whole egg and 1 tomato
6 ounces of chicken or turkey breast (no deli meat!)
2 cups of salad vegetables
Repeat meal #2
You can also make the Ultimate Muscle Protein into a pudding.
8 ounces of lean fish, chicken, turkey, bison, etc. (beef leaner than 93% or higher)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 tbsp olive oil and vinegar dressing
Now for the carb cycling portion of the plan:
Every 3rd, then 4th day (Sunday and Wednesday for example) at the end of the day:
Instead of your 5th meal or as a 6th meal (this really depends on your progress, lean mass, etc):
You seriously need to eat all of that!
You will feel full but it will rev up your metabolism (increase leptin levels), satisfy cravings (well, sort of) and replenish glycogen stores.
Personally, I love mashing up the banana, adding it to the cooked oats along with almond butter and a little bit of sugar free hazelnut syrup added.
Give this body building diet plan an honest 6 to 8 weeks
and you will be shocked with the results!