This is how to carb cycle

Hi {NAME}, I thought that I would give some basic ground rules to follow if you’re cycling carbohydrates. And for context, carb cycling is really any time you’re going back and forth between low carb/keto and carbohydrate boluses. I would say that it is probably what accurately describes my style of eating more than anything (Mediterranean Carb Cycling). Rather than give you specifics on what to eat, I thought I would give basic ground rules, so here goes: 1. Your Carbohydrate Days should Not be more than 3-4x per week. What I mean by this, is that if you’re adding days that have higher carbohydrates, they should realistically come as no more than 50-60% of your days in a given week. Otherwise, you’re basically doing a moderate carb diet with occasional low carb days. I like to view carb cycling as more Low carb, with the occasional moderate carb day. 2. Higher Carb days should fall on your higher anaerobic days. Not your aerobic days… That can be a recipe for disaster as your appetite might be higher but with very little glycogen depletion compared to sprinting or weight training. 3. The carbs should come from the earth. This means, Fruit, Honey, Tubers, Sweet potatoes, onions, peppers, etc. This is just good practice in general. 4. If you’re having trouble sleeping your carbs should be allocated to the evening a bit more, but still 2-3 hours before bed. 5. On your LOW CARB days, your insulin levels will fall, so you should add electrolytes on these days too offset the mineral loss that occurs as a result. The biggest problem we face with carb cycling is the changes in mineral balance, so offset this a bit with electrolytes on the low carb days. Here’s a [link fo a free variety pack]( along with any purchase from LMNT Electrolytes. These are the ones that I use pretty much daily with my workouts, but then I add more on my low carb or keto days. Highly recommend their Citrus Salt Flavor, but you can try all of the flavors with the [free variety pack]( when you use my link to purchase here. (yes, I do get a kickback on sales, but at least I am straight up with you on it. It’s a product I use and I also make an honest living. If you’re a fan and appreciative of our work, then it’s al the more reason to try them and help support us too, and WE THANK YOU). Here's where to claim the special offer: [( 6. Keep your fats a little bit lower on the high carb days. This is simply a calorie thing, but also a little bit of an old school theme that we may want to be cognizant of. Charles Poliquin way backl in the day always suggested to exercise caution with high fat intake and high carb intake… Not a ton of data to back it up, but I will tell you, when I mix fats and carbs….. I put on weight FAST. it’s like my body doesn’t know what to do with a heavy fuel surplus. So play it safe, reduce the fats by 25-50% on the days you add more carbs. 7. Try not to exceed 1g (preferrably) 0.75g of carbs per pound of weight you WANT to be. This is a rough number but it comes from a rough idea of liver glycogen stores and average muscle glycogen stores. I find it’s a sweet spot, so I weigh 185 and don’t typically go over about 150g on my highest carb days. 8. Focus on carbs that have more antioxidant properties. They help you get more out of them, and aid in recovery. Sweet Potatoes, Berries, Kiwis, etc. 9. Increase your fiber on your lower carb days to offset some of the water volume that you won’t have from carbs. Doesn’t need to be much, but maybe 20% more than you normally would. I’ll create a video that breaks this down a little bit more so we can have more nuance, but for now, this should give you the basic playbook! As always, See you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States