Clusterbomb<\/span><\/a> product.<\/span><\/p>\nOne of the most beneficial hormonal benefits of carb cycling is the decrease in cortisol levels (stress hormone) that occurs during a carb refeed. Since cortisol is catabolic, a decrease primes the body for anabolism and this is why the carb refeeds are so potent for building muscle. The even better thing is that this carb load decrease in cortisol levels also extend into the high-fat weekday period, benefiting you for burning fat as well without breaking down any muscle.<\/span><\/p>\nProtecting Protein:<\/b><\/span><\/p>\nOne thing that needs to be constant, when doing carb cycling and a ketogenic diet on weekdays, is protein intake. Protein intake is to be maintained at a high level at all times to avoid any catabolic processes that might break down muscle mass. We recommend a minimum of 0.82 g\/lb or 1.8 g\/kg of protein per day, any more of that won’t do any harm, but you need to adjust your macros accordingly concerning fat and carbs.<\/span><\/p>\nAim to keep fat intake at a high during weekdays, such as at least 70% from fat and 30% from protein, then switch to the opposite 70% from carbohydrates and 30% from protein on weekends. You can experiment with the macros if you want but make sure you always keep protein high. Fat also protects protein, since, with adequate body fat or fat in the diet, the body won’t try to break down muscle to fill its energy needs when glucose is deprived. Adjust total caloric intake according to bulking or cutting needs. <\/span><\/p>\nSummary:<\/b><\/span><\/p>\nTo successfully implement a carb cycling protocol for building muscle and burning fat, consider these principles and steps:<\/span><\/p>\n\n- Initially, spend 12 days in a very low carb ketogenic state (less than 30g carbs per day) to switch your metabolism to fat.<\/span><\/li>\n
- After being fat adapted, continue high fat\/protein, low carb on weekdays, adjust total calorie intake according to if you want to bulk (increase calories\/fat) or cut (decrease calories\/fat). During cut only reduce fat intake, always keep protein high to retain muscle.<\/span><\/li>\n
- On weekends, refeed carbohydrates as much as you want (keep protein same as weekdays, but keep fat low) until you see your muscle going flat (retains water). When this happens, proceed to switch back to high fat\/protein, low carb until the next weekend. When consuming carbohydrates and protein, still aim to stick within your total caloric intake, just adjust macros.<\/span><\/li>\n<\/ol>\n
If executed correctly, you will experience effortless weight loss and muscle building, enabling you to maintain lots of muscle while also recomp and reach single digit body fat as needed. There is no single best metabolic fuel for the body; the key is how you utilize the best of both worlds.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"In recent years, high-fat diets have been on the rise. The popularity of the ketogenic diet as a weight loss tool has exploded, and the evidence is out that all that media were demonizing of saturated fats and cholesterol were based on nothing but false assumptions, fat is now not the enemy. However, keep in […]<\/p>\n","protected":false},"author":8,"featured_media":2640,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[247,1],"tags":[1643,94,1695,22,56],"_links":{"self":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/2624"}],"collection":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/users\/8"}],"replies":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/comments?post=2624"}],"version-history":[{"count":5,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/2624\/revisions"}],"predecessor-version":[{"id":2647,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/posts\/2624\/revisions\/2647"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media\/2640"}],"wp:attachment":[{"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/media?parent=2624"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/categories?post=2624"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/redcon1online.com\/wp-json\/wp\/v2\/tags?post=2624"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}