Introduction

First, let’s review some basics.
Everything that we eat causes a metabolic and physiological
response in our body. For cosmetic purposes, the most
important level to look at is the macronutrient level—the
carbohydrates, proteins, and fats. Each macronutrient
causes a different response in our body. By manipulating our
intake, we can elicit the changes (fat loss, muscle gain) that
we’re seeking.

Carbohydrates: These are the sugars and starches that
make up the bulk of energy for all living things. The body
converts carbohydrates into glucose, causing a rise in blood sugar and the subsequent release of the anabolic hormone,
insulin. Insulin aids in building muscle, but it can also cause
fat to accumulate if it isn’t managed properly.

Proteins: These are the so-called “building blocks of life.”
They are the amino acid structures that rebuild and repair
the body. Protein intake also stimulates the release of
glucagon, a “fat burning” hormone.

Fats: These nutrients are essential for the health and
maintenance of many bodily processes including immunity
and hormone production. They are also an important energy
source. However, consuming too many calories from fat,
especially when combined improperly with the other
macronutrients, will result in increased body fat.

 

 

Carbohydrate Cycling
Carbohydrate cycling is a style of dieting that I’ve used with
hundreds of my clients over the years. It can be modified for
lean muscular gains or fat loss as well as weight
maintenance. The focus of this program will be using the
carbohydrate cycling methodology to lose fat, while
maintaining (and possibly even building) muscle.
Put in simple terms, carbohydrate cycling involves
consuming a high carbohydrate diet on some days of the
week and a low to moderate carbohydrate diet on the other
days.
The high carbohydrate days raise the body’s insulin levels,
fill glycogen stores, keep the metabolism burning efficiently,
and stave off muscle catabolism.
The low carbohydrate days are the “fat burning days.” They
keep insulin levels low enough to allow for maximum fat
burning while retaining muscle.
For most individuals, having one or two high carb days per
week is a good starting point for fat loss. We will Put high days on weight training days,                 and spread them out by at least a
couple days (so they aren’t back to back).

STEP 1: Calculating Macro-nutrient Levels (Use the Male/Female table below for this)


 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Note that these values only take into account the protein in
protein foods, the fat in fat foods, and the carbs in carb
foods. In other words, don’t count the fat and protein in oats,
for example, or the carbs and protein in peanut butter.
These incidental macros will typically add another couple
hundred calories per day or so, depending on your overall
macronutrient count.

Using the table above, a 250-lb male would follow a plan like
this:
High carb days: 375 grams of carbohydrates, 313
grams of protein, very low fat
Low to moderate carb days: 63 to 125 grams of
carbohydrates, 375 grams of protein, 38 to 88 grams
of fat

A 150-lb female would follow a plan like this:
High carb days: 113 grams of carbohydrates, 100
grams of protein, very low fat
Low to Moderate carb days: 30 to 75 grams of
carbohydrates, 120 grams of protein, 15 to 30 grams
of fat

Again, please remember that the overall calories will be
higher than just the macros listed as we are not counting the
incidental macros.

STEP 2: Meal Planning Tips

♦ Divide your daily protein intake evenly over your meals
for the day.
♦ On high carbohydrate days, divide your daily
carbohydrate intake evenly, just like you did with protein.


♦ On low carbohydrate days, limit your carbohydrates to
your first meal(s) of the day and your post-workout meal.
♦ For the added fats on low and medium days, spread
them out evenly among your non-carbohydrate meals.

 

STEP 3:  Working Out and Cardio

As long as you are coninuing with boot camp atleast 4 days a week you will be fine.

I will discuss lifting weights with some of you but this isn’t for everyone.

 

STEP 4: Shopping List

Not all of these
items are required, but it’s a good list to work from.

Protein sources
♦ Boneless, skinless chicken breast
♦ Top round steak
♦ Eye of round steak
♦ Protein powder (whey, casein, egg)
♦ Fish (salmon, tuna, tilapia, orange roughy)
♦ Fresh eggs

Carbohydrate sources
♦ Old-fashioned oats
♦ Rice (brown, white, basmati)
♦ Sweet potatoes
♦ Red skin potatoes
♦ Baking potatoes
♦ Sprouted grain breads (“Ezekiel” bread)
♦ Fruits (for carb counts on fruits, refer to the website
www.nutritiondata.com)

Fat sources
♦ All-natural peanut butter
♦ Extra virgin olive oil
♦ Fish oil capules
♦ Almonds
♦ Walnuts
♦ Cashews
♦ Flax oil

Vegetables
♦ Broccoli
♦ Cauliflower
♦ Asparagus
♦ Cucumbers
♦ Pickles
♦ Celery
♦ Spinach
♦ Mushrooms
♦ Green salads

Condiments and spices
♦ Salt
♦ Pepper
♦ Mrs. Dash seasonings
♦ Cinnamon
♦ Soy sauce
♦ Salsa
♦ Hot sauce
♦ Dijon mustard

Step 5: Additional Tips

♦ Save time and money by doing all your grocery shopping
on one day each week.

♦ Buy in bulk. Do your grocery shopping at a “warehouse”
grocer such as Sam’s Club.

♦ Start off your mornings with a blended shake consisting
of dry oats, a protein powder blend, and some healthy
fats like walnuts or flaxseed oil. Prepare the shake “dry”
at night by putting all the ingredients in a Tupperware
container. In the morning, all you’ll have to do is put some
ice and water in the blender, dump in the contents of the
container, and blend for about thirty seconds. This way,
you can prepare and consume your first meal of the day
in just a few minutes.

♦ Prepare all your meals on one day of the week. Choose a
day when you’re not very busy, like Sunday, to cook all
your meats, vegetables, rice, and other foods. Divide
what you prepare into meals that you can freeze in
separate containers (Ziploc, Tuppeware). Then, each
night before you go to bed, take out what you need for
the following day and let it thaw overnight in the fridge.
This might sound like a lot of work at first, but after a
couple of weeks, it will become part of your regular
routine.

 

STEP 6: Assessment and Pictures

We will assess you like normal and re-assess every week or two.

Be sure to take a swimsuit style Before Pic of your self for document.

STEP 7: ARE YOU IN?

After reading over this send me a message on fb or email and let me know if you are in. I can guarantee you dramatic results but it also takes a lot of discipline so if it’s not for you i understand.

Also be aware that only 6 of you were invited in on this so don’t go telling everyone you are on the carb cycle program. I plan on turning it into a more in depth program for everyone but I want to see how a smaller group does with it before offering it to the masses.

Thanks

Trainer B.