Table of Contents:
Carb Cycling And Intermittent Fasting At The Same Time (Eat Like THIS!)
Video taken from the channel: Live Anabolic
Should You STOP Eating Carbs For Fat Loss?
Video taken from the channel: Shredded Sports Science
How to Carb Cycle for Rapid Weight Loss | Gabriel Sey
Video taken from the channel: Gabriel Sey
My Carb Cycling Experiment Maintaining Benefits of Keto while Eating More Carbs
Video taken from the channel: Thomas DeLauer
Carb Cycling Shredding Diet | Meal By Meal | Low Carb Day
Video taken from the channel: Remington James
Gerardo Gabriel CARB CYCLING EXPLAINED!! | SHOULD I CARB CYCLE??
Video taken from the channel: Gerardo Gabriel
3 Tips For Carb Cycling (Don’t Forget To Do This!)
Video taken from the channel: V Shred
Cycling your intake of carbohydrates can be a great way to lose weight and body fat, as long as portion control, patience, and the prescribed eating plan is followed. Because the carb cycling program often includes a calorie deficit (as most people are less likely to over-consume fats and proteins), it is likely to promote weight loss.Carb cycling is a dietary approach in which you alternate carb intake on a daily, weekly or monthly basis. It is commonly used to lose fat, maintain physical performance while dieting.While athletes have followed forms of carb cycling for years, the trend has quickly become a way for carb lovers to lose weight (while having energy and eating the foods they love periodically during the week).
It’s also a popular eating strategy among intermittent fasting devotees as a way to stimulate weight loss and health outcomes.Carb cycling is an eating approach where carbohydrate consumption varies between low and high intakes. This can be done either on a daily, weekly or monthly basis, but alternating every other day (or every two days for for some plans) seems to be the most popular format.After a few unsuccessful weight loss attempts and some internet research, she decided to try carb cycling, a strategy that promotes eating a very low-carbohydrate diet some days and a.Carb cycling is basically just planned changes in carbohydrate intake in order to accelerate fat loss and/or avoid weight loss plateaus.
The traditional approach has you rotate through high-carb, moderate-carb, and low-carb days while protein intake remains unchanged. Fat intake becomes low when carbs are high, and high when carbs are low.Carb Cycling means you have to alternate your carb intake on a daily, weekly, or monthly basis. It is used to lose weight, build pure muscle or even maintain physical performance while dieting. You can adjust your carbohydrate intake from day to day, or you can do longer periods of low, moderate, and high-carb diets.
Eating enough complex carbs at the right times signals your body to create beneficial hormones such as leptin, which helps you maintain your ideal weight, Pinckney says. It also prevents spikes in insulin and provides energy. Specific plans vary depending on your goals, but a typical week of carb cycling might include three low-carb days, two high-carb days, and two moderate-carb days.Carb cycling is a method of manipulating caloric intake by restricting carbohydrates on some days and reintroducing them on others. One of the biggest issues with other forms of intensive dieting is that the majority of people are unable to sustain their plans long-term.
And while carb cycling is popular with those who follow keto-like high-fat, low-carb diets, you don’t have to be eating a high-fat diet to benefit from carb cycling. “You can absolutely cycle your carbs with any kind of diet,” says Shoshana Pritzker, a sports nutritionist and registered dietitian.Carbs are not essential to the body, but they make dieting (and eating in general) a lot easier and more pleasurable. Eating carbs at the wrong times can, however, cause them to be stored as fat.
Carb cycling is a way to enjoy this delicious macronutrient’s benefits without it leading to fat gain. You can even use this approach for weight loss.In a nut shell, carb cycling is eating higher amounts of carbs on certain days throughout the week and lower amounts of carbs on other days. I understand that is a bit vague, however, it’s a very simple and very effective approach as you’ll see in a second.Carb cycling — eating more carbs only on certain days of the week— is believed to be one of the best diet plans to lose weight fast and gain muscle because it stimulates certain digestive and metabolic functions that positively impact weight control.
Proponents of carb cycling claim that the eating pattern helps increase muscle mass, decrease body fat, and improve fitness performance. But research on the diet is limited.Carb cycling or carbohydrate cycling is a nutritional strategy of altering the carbohydrate intake in order to burn fat and retain muscle mass.
This technique allows you to eat right amounts of carbohydrates at the right times to break weight loss plateaus and improving metabolism.
List of related literature:
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| from Rhetorical Theory: An Introduction, Second Edition | |
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| from Keto Quick Start: A Beginner’s Guide to a Whole-Foods Ketogenic Diet with More Than 100 Recipes | |
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| from Serious Strength Training | |
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| from Krause’s Food & the Nutrition Care Process, Mea Edition E-Book | |
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| from The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great | |
| |
| from Racing Weight Cookbook: Lean, Light Recipes for Athletes | |
| |
| from Peak: The New Science of Athletic Performance That is Revolutionizing Sports | |
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| from Cracking the Metabolic Code: The Nine Keys to Peak Health | |
| |
| from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong | |
| |
| from The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence |
417 comments
Can I carb cycle and not workout and see results? I’m happily lazy af.
I would like to know I found out I am endomorph, my body type.How should I workout and if protein shake or smoothie good or bad for my body type… I have been struggling to loose weight, because my body Hormones imbalance is of wack…. please help�� I really like your video and suggest
Can you do calisthenics when carb-cycling? And on high or low?
This was great, thanks, I’ve been looking for “how to use carb cycling” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (should be on google have a look )? Ive heard some pretty good things about it and my colleague got great success with it.
This was great, I have been researching “carb cycling reviews bodybuilding” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my friend got cool results with it.
Just wonderful, I’ve been looking for “example carb cycling” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some awesome things about it and my mate got cool success with it.
This was great, I have been researching “carb cycling sample meal plan forums” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (should be on google have a look )? Ive heard some decent things about it and my brother in law got amazing results with it.
Winner of a video, I have been researching “carb cycling macros bodybuilding” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (just google it )? Ive heard some great things about it and my m8 got cool results with it.
Great video man, one question should I split those days up or go consecutive no carb then moderate etc?
just a thought on the idea of rotating our eating protocols, is that not what mother nature does or did? by providing different food stuffs during different season through the yea? a sort of nutritional homeostasis… love the videos dude.
You don’t need to carb cycle to lose fat lol you need a deficit
All’s I know is thisis the best video on this I’ve seen so far
I may try this carb cycle protocol once I transition back into low carb from keto. I try not to stay in keto more than 2 months. Just a personal preference. You have great content man. It’s awesome. Keep up the great work!
If you’re post menopausal will the carb cycling work to boost your metabolism? I also do a two day on two off training split…..
How often do we have the cheat days? Once a week, once a month, or only once whenever we hit a plateau?
How often do we have the cheat days? Once a week, once a month, or only once whenever we hit a plateau?
Is carb cycling effective combined with intermitent fasting? For example keeping the 16 hours fasting, and in the 8 hours window doing the carb cycling diet.. Thank you.
How you recommend doing this? One day carbs one day fat? Or two days carbs one day fat?
Really finally someone explained this extremely easily. Thanks. Pls more about ENDOMORPHIC carb cycling and training thanks
I want to try Vince’s program, but how the hell do you get in touch with h im? I spent most of an afternoon, today, listening to him on an app I downloaded from my Play Store on my cell. He offered a special deal of $57 for his program, at the end, but when I tried to click on the button he referred to, the program started all over. Somebody please let me know how to get in touch with Vince so I can do the Carb Cycling program. Contact me at DrJerryGarrett@ yahoo.com [I am a Professor; Not an MD,]
This video was really helpful. Just the amount of info I needed to know.
I am really interested in this topic. Ive been on strict keto since january and have been in a hard stall the last 2 months. Covid has recently put a damper on our families keto journey due to no finances coming in. So havr had to resort to pre non-keto pantry staples to feed the family. I have surprisingly lost 10 more pounds this week off keto. My husband and daughter noticed the same with their loss. My main excitement though, is even with taking many suppliments religiously tying to help, I have been dealing with massive hairloss over the last 3 months. And, I mean massive! Ive been on the verge of quitting keto for this reason alone. Ive watched and read all the articles. Take all the suppliments, follow all the advice but my hair was still coming out by handfuls. Off keto for the last 2 weeks and my hair stopped falling this week and am feeling the stubbly baby growth all around my hairline again. So I am interested in finding out more about cycling keto with breaks of carb loading to see if my losses are better without so many nasty side effects like hair loss and nasty keto rash (i already have sensitive skin butthe keto rash has been terrible and painful when it happens.) With the rash, I noticed if I have a cheat day, the rash up in a few hours. Now, i am still careful with single cheat days and keep my most meals healthy but will allow myself to have those missed comfort foods and a treat I’ve missed. I havent been thrown out of keto doing this. Hoping our financial strain eases up quickly though so we can get back on track before the additional carbs from our stock of nonketo staples we are currently forced to get by with cause all our current progress thus far to suffer.
Do you need to eat all the carbs/fat portion? Or if you don’t need all the carbs in high carb day or all the fat in a low carb day you can skip them?
OMG V SHRED HAS A YOUTUBE CHANNEL GOOOOD I DIDNT KNOW!! I only learnt about carb cycling/ metabolic confusion from his ad!!
Metabolic confusion?
I’m confused: where are guys this sexy when I’m looking for one??? ��
I just discovered you and I am researching your methods before I buy your program.So far so good.Ive been on keto for 2 and a half months and lost 30 pounds but im exhausted. No energy.So the carb cycling may be what I need.
Stopped having my cheat day once a week recently and I started plateauing bad. Interesting how that works!
Mate so helpfull definitly the metafor with apache and bazooka!
Rem what’s your height, weight and body fat %? Just wanted to get an idea to compare myself and set a goal weight. I know you have mentioned it before but can’t remember. Thx man!!!
Which is better for an ecto trying to lose fat Two body parts a day or single body part with more cardio?
Hi vince, can you please release a video on carb cycling and how to do it and what exercises are preferable during carb cycling. Thank you
0:22 you have spirits in your home that light moved by its self
Hi! Cheers from Italy
I have a simple question about the third tips
When do u think it’s better the refeed meal? In the low of high carb day?
Tks Man��
I just ordered my Vshred 90 day program and I am trying to learn more about the carb cycling. I also wanted to thank you, your videos are easy to follow and your personality is very positive and
I am so excited to begin this journey
This was great, thanks, been searching for “how to do carb cycling” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some awesome things about it and my partner got great success with it.
I’m not sure if this is mainly for guys but hey! I’m not one! 😉 And I will still try to use this vast amount of valuable info which I’m very grateful for!!!!!������.. so! I fast, similarly for almost a month and now would like to introduce CC as well… my goal is to build lean muscle which was never been that easy for me… I still want to get rid off the stubborn fat and I thought that would be a good idea..
my question is… doing legs x 2 and upper body x2 would that mean that I have one carb day, one reefed and 2 moderate and 3 zero carbs or what would be the best solution?
Thanks a lot!!!!!
This series is nice and well put together James. Have to watch it again in its entirety. Lol I see you changed your background ��.
This dude is not natural but he know what he’s doing steroids requiers a good diet that shit is not a majic pill if your diet is off you wastin your time and money
Love the “muscle weighs more than fat” comment. A pound of fat, weighs the same as a pound of muscle, just as it weights the same as a pound steel. They all weigh a pound. They just look different!!
I agree with you 100%. I love carbs and my carbs sources start with veggies and legumes rice and grains. I like to focus on the micronutrients because I train every day with a labor job. And I need to make sure I’m as healthy as possible. I want to make sure I get all my vitamins that I need. And i do eat junk as well. But i put performance over food. Whole foods are lower in calories so I like the fact you can eat more of them. Great video bro!
There’s a good chance you’ve already mentioned it but what does your training split look like paired up with you carb cycle? I’m at a stand still so not sure if my outline is working for me. I’m switching it up and going to give 3 consecutive low days a shot.
I lift 5 times a week and work 2nd shift from 3pm-11pm. I work out at 11am-130pm. How should I try this method? It’s hard for me to wake up early to eat (but if I have to doit then so be it) otherwise should I still eat high carbs on bigger muscle group days even though ill be done with my workouts long before my lunch breaks? and vise versa for the smaller muscle groups except with lower carbs. Help? Tips?
I got a V-shred add before this video started! A simple case of the YouTube algorithm or are more sinister forces at work?!?
Question… do you have to be topless in every video you make?
Answer: yes. Yes you do.
I’ve been thinking of carb cycling as some days keto and some days not keto. But when I looked up the macros for keto, it’s like less than 5% carbs and less than 25% protein, while the macros I’ve seen for carb cycling seem to be less than 10% carbs (rather than 5%) and don’t put a limit on protein consumption. Why is this? Specifically the protein thing. Is there something about carb cycling that makes it so your body doesn’t convert excess protein into sugar as the keto people seem to claim?
Since carbs are high in calories, do we need to replace the calories lost?
I’m thinking peanut butter will make due.
Hey Vince, i came across ur video on pinterest and watched it till the end…i realised im an endomorph(female).. got inspired to join ur program…but when i checked a few testimonies and reviews i only got a negative feedback abt you n ur site…everybody said its dupe and fake and ur cheating etc..i was still searching for help and i again come across this video which is very informative especially for beginners like me..what should i do???
Please suggest.
Should i take up ur plan???
Will i be charged for $57 or $114?
Will i recieve the things mentioned?
Are you there to guide throughout the program for better weight loss results???
Please reply
I had to watch twice coz the first time i got too distracted by his gorgeous face..lol. but once i got myself together i think he has so many great ideas that i decided to follow his videos from now on..this guy knows what he is doing..thank you Sir! looking forward for more hot tips
I work out at 5am get home eat breakfast head to work eat my lunch at 11 if I’m doing my high carb today do I have to eat my high carb lunch then hit the gym after work or is it okay to hit the gym in the morning and still hit my high carb lunch and food plan for the day
Bro I’m a boxer and have to train M-S and rest Sunday. I do a run/sprints early in the AM. then go to my full time. Come home and go to boxing where my coach kills me and I’m trying to make a weight class. I got this last layer of fat. I’m 145 and should be 132. Can’t seem to find a diet that works or won’t make me feel like shit at the gym
I have a question and I hope someone could reply because I’m really worried since I’m not losing any weight since the last 2 weeks although I’m doing carb clycling and doing HIIT everyday. And that’s kinda what my question is about… As a mid 20s woman with actual 14kg overweight I started working out every single day for like a month and a half, first doing the basic “30min cardio” and no diet, I just ate what I wanted as usual, what included over eating ofc. Surprisingly I lost 4kg, then I discoverd my actual body type and got excited about doing a diet and doing a proper 15min HIIT workout. But then since, I got stuck in my weight and I’m really frustrated.
You see, I have no rest days, I want to lose weight fast so I don’t think i should workout only 3-4 times a week… My workout is not the most intense of all intense workouts cause I’m a beginner but it takes a lot of effort and energy and “sufferment” in comparison to my whole sedentary lifestyle for years and years.
So, if TO ME, it is a high intensity workout everyday… Should I eat high carb everyday? I haven’t done that, I’m eating also low carb any other day because if not, there would be no cycling!!!
I need advice…
Thomas, I’m a MMA fighter and right I’m in a point where I need to do a weight cut for my next fight in a month. I’ve tried implementing a ketogenic diet however due to not consuming carbs I’m getting really burnt out early in my workouts because its intense. What would you suggest to be the most appropriate diet for me? Thanks in advance brother
You are the best best best best best besssssssssst ������������
it’s been two weeks since I started carb cycling. i have three low carb days and 2 medium and 2 high carbs, yet I have not lost ANY ANY ANY weight on the scale and i feel a bit bloated the day after carb days. Am I doing it correctly?:( I’m really frustrated
Brilliant! Perfect timing as I was just going to try this diet myself. Great info and looking forward to parts 2&3.
Is anybody else watching this in 2020 while Covid19 and trying to figure out how to lose weight.
I’m so thankful for this information. I have gained some weight along my core,hips and booty that seemed so hard to lose.
I’ve been eating “right” and increasing my protein intake. I would lose a few pounds then gain even more.
It turns out I was doing this at my fittest years ago and didn’t know it lol. Either with common sense or from the great advice from my amazing personal trainer had finally sunk in. Hope it works again, my body is annoying super adaptive. Good luck to me ��
Many thanks, I been tryin to find out about “carb cycling bulk diet” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some amazing things about it and my colleague got great success with it.
I use to think calories in calories out, where the only way to lose weight.
Then i started learning about the quality of nutriens, also. If the calories you eat have sugar. Have fats. How the body breaks whats on those calories.
That has helped me a lot.
I still in the journey to find consistency
Anyone else notice the lamp swaying at:35? Please explain ��
Hi Vince, the meal plan and exercises that I have on fat loss extreme are based on this: low-carb>> rest day or light exercises? Thanks
My life is a lie..I don’t understand!! I’m scared to eat a piece of rice let alone days of eating stright up carbs. I’ve always been told to just eat veggies and protein fruits on occasion. I would die for a sweet potato. I’d like to better understand this
Can you talk about how to combine our macro nutrients to make and get quality meals while we work out
which kind of carbs? If I can’t get Ezekiel bread and according to the belly fat book about bread being unhealthy which to eat?
Yesterday was bad for me �� definable has was a cheat day but damn I haven’t had a good one like that in a LONG time but watching this I gusss it’s going to benefit me today in my workout ������������
I did the cheat meal only. I got right out of my platue. Thanks for the info. Lost 2 pounds by the morning after
I’m curious with this how do you factor in fats? Should we have a specific amount of fats also?
More like Steroid Cycling. Quit giving people false hope bruhhh.
I wonder it Thomas keeps a log of his (or his clients’) workout performance that supports this theory…
Would you see an increase is measurable performance (e.g. reps, sets, 1RM or wtv other metric) when transitionning off keto towards that “sweet spot”, then a plateau, and then observing a slight decrease until you’d implement the “aggressive fasting” protocol where we’d see a rebound???
That’s how I’d imagine the data looking like. Any thoughts?
Keep your shirt on if you want us to learn heezus!!! I could not focus on anything after the shirt came off, I had to scroll down so I couldn’t see you lol. Thanks for the video!!
One important thing that is left out is the macro calculations. What percentages do you go off of? Proteins, fats, carb percentages. Can you help with that info?
I am 46 years old and I want to start this diet. I should definitely practice because I’m not a gymnastic friend
Lost all credibility as soon as he said about simple carbs spiking your glycogen level.. Think you meant blood glucose levels. Also white rice IS NOT the same as brown rice and is a simple carb as its been refined. Clear this guy knows absolutely nothing of the science he’s trying to explain.
Does this carb cycle would make me stupid and mess with my hat every 5 sec? Same as you?
Really basic video like thousands with the difference others are more focused on the point and shorter
And what about Fat and Protein intake? No one said about this in Carb Cycling….
4:52 Proof that you can’t focus on the lesson if the teacher is too hot. Thanks for the temperature though. ����
Do you do simple sugars after workouts? Gummy bears, candy, etc.?
Video total shit, I hit the dislike for taking off your shirt.��
For Monday (example) i have 150 pounds
In each food i have to consume 75g of carb???
And tuesday is 150g in each food that i take???
That it’s the way that works??
SO WHATS THE FORMULA TO SHRED FOR CARB CYCLING?5 ON LOW DAYS??? OF DESIRED WEIGHT? OR CURRENT WEIGHT??..I BEEN CYCLING FOR LIKE8 MONTHS NOW AND DROPPED 50LBS AND LET GO OF POWERLIFTING PLUS I ADDED CARDIO YET I STILL CANT CLEAR MY FAT STOMACH….a tad of the abs shows in the morning on empty stomach BUT I CANT FIND THE FORMULA TO KEEP SHREDDING
Yea this works but point of a carb cycle too is to grow massive, you go from low to medium to high to stupid fucking high carb day then drop low again
He would defiantly fit in with the 300 Spartans! I gotta work harder!
Only pussies carb cycle. That’s no way to make gains bruh. Load up carbs boys if you wanna get big and truly buff. White rice, potatoes, pastas! Forget this guy.
Finally a video who explains about how many carbs you should eat on low, medium and high intake days
Bro, your credibility shot up 1000% when you took your shirt off! ������������
for the daily macros….do I start with those ranges and repeat them until I reach my fat loss goal? or how do I figure that out?
Great video. Why do I find myself getting hungry when I drink water?
This was great, I been tryin to find out about “example of carb cycling meal plan” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some extraordinary things about it and my friend got amazing results with it.
Can we use this sample carb cycle for fat loss(by eliminating cheat meal)??
Does anyone know if I should make my high carb days on training days? Thanks
can you do a high carb day on rest days if you do 5 low carb days and one med carb day?
You stood there to think about it, even though it was written on the board.. Holy shit.
I love u bro…i am diehard fan of ur….love u brooo….ur body make me feel refresh and motivate to work more..
Basically told us to eat random amounts of carbs a day. I do that already you’re no help
excuse me Gerardo, for example in the 2g or 1.5g day, should i eat a lot of carbs?, carbs in all foods?, ever in the night?, because there are a lot of carbs
im 190 pounds hell nah im gonna eat 380 carbs to get shredded are you crazy:D i went from 206 pounds to 190 pounds in 8 weeks by eating 200-250 carbs a day im going to gain wight by eating 380
1) Raising your glycogen levels does not make you burn fat. Raising insulin levels for a sustained period of time does.
2) You don’t talk about fiber with fruits vs complex carbs.
3) Your plan has no methodology behind it aside from forcing adaptation, and if you force adaptation, you should ALLOW some adaptation, not have a different target each day.
4) I’m sure there is more points that u misled people on, but I’m took awestruck by your stupidity to continue watching. If anyone wants a real carb cycling, cyclical keto, or other dietary plan with cardio progression and workout routine individualized for you, I do online coaching: @austinkunch@ gmail.com
If I’m a 135lbs what should my highest to lowest carb cycle look like?
Hi G, and greetings from Afghanistan. would you please do a video on how to get to the lowest amount of body fat possible?
Thanks man—you explained this really well. I’ve seen other videos and I felt I was watching a calculus tutorial.
Do you count calories when loosing fat? Have you a diet plan?
Are you sure it’s.05g on Monday since u say. 5 in the video
Dude your ripped as fuck haha. I’m starting to get into this fitness. Thanks for this video I’m planing on doing this cycle dite plan.
I’m positive proof of what this episode is about. Two months Keto, then “carb-load” couple of weeks and boom, my cycling (Xc mtn bike) jumped to another level. Like I gained a third lung.At 50+,I set multiple PRs on Strava, some of which were from five years ago.I do have to have carbs when cycling or I’ll get sick afterwards.
What about caloric intake if I’m eating 2g of carbs per body weight do I still eat in a caloric deficit?
What about the proteins and fats? Do you rotate them like the carbs or are they the same every day?
How often should I change the amount of carbs I’m eating as the weight goes down?
You lost me at 4:54. It’s like my ears just stopped working, don’t get me wrong, I watched the whole video:3
What if I weigh 175 and I’m trying to cut down. Do I use the weight number I want to be at or actual weight I am now?
Do you adjust the protein/fat amounts when you do the carb cycling to keep the calories the same or do you keep the protein/fat amount constant throughout the carb cycling? thanks
I can’t even hear you cuss your body keep talking to me.. lol
Gerado I see you have a lot of haters but my question is if I went over on my carbs in a day is it possible to work it off?
This is glorious, I been tryin to find out about “carb cycling diet menu” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (just google it )? Ive heard some super things about it and my mate got cool results with it.
This was great, I have been researching “carb cycling high carb day” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (do a search on google )? Ive heard some decent things about it and my buddy got excellent results with it.
I feel like following a less strict low carb diet (50-90g of carbs) with a 18-23h IF protocol naturally puts you in that sweet spot, especially when combined with weight training
so this is for one day or is this the meal plan for the week?
\
It seems if I eat a banana or orange after a hard workout I feel more pumped the next day?
my trainer is making me do a carb cycle diet for 14 weeks. not gonna lie i don’t even know how much i should be consuming or calculate macros.
What’s is better? 2 low carb days followed by 1 high carb day or 3 low carb days..
Any suggestion??
Dude it is all pointless once you hit 40 or 45 you will be a fat guy any way you will question…” why do i do all this “, ” What is the point” and then you will understand, that there is no point and you will take a beer and a smoke lean back and get fat.
Great content Rem. I’m watching a lot of your carb cycling stuff before I go grocery shopping for the week. One question, when you’re carb cycling for a cut, how many weeks do you carb cycle?
I’d challenge the keto diet for immune disorders. I have two, Crohn’s and Addisson’s disease. I approach most things in life from a stress mitigation perspective. The ketogenic diet puts the body under considerable stress, and it’s also a type of stress that most people will not have ever experienced before. Personally, I carb cycle to match my energy needs so my body never feels like it’s being starved, and thus stressed. With everything else going on with autoimmune disorders, a radical change to the diet could be enough to trigger a flare-up. Then when that happens, and your energy reserves are low (bf <12%), it's much harder to regain remission and then recover.
Is it OK to carb cycle and also use 23:1 Intermittent fast??
This is the first time I’ve ever watched any of your content and you’ve made a subscriber out of me. Love your energy & positivity; it’s hard to come off nice and approachable, AND knowledgeable in what you’re talking about, but you’ve excelled. Thanks for the awesome information, I can’t wait to hop back on the carb-cycling grind!
dude if i eat 3000cals im gonna be so fat, i dont even lose any weight if i eat 2000cals even tho i weight lift
Where is part one and two? Was interested in them but can’t find it.
i’m guessing you had AT LEAST 5 strong cups of coffee prior to doing this video, correct? dude could you PLEASE talk just a little slower so that we can understand fully what you’re trying to say. PLEASE
Is this all you would eat? Like no protein shakes or anything else.?
QUESTION: How much coffee did you drink prior to making this video?… You might want to consider decaf.
This was great, I been tryin to find out about “dr oz carb cycling diet” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (do a search on google )? Ive heard some interesting things about it and my m8 got great results with it.
This is just superb, been searching for “carb cycle diet” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some pretty good things about it and my partner got great success with it.
This is just superb, I have been researching “carb cycling breakfast” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some pretty good things about it and my mate got great success with it.
For the high carb days I eat a lot of carbs and low fat, and do cardio exercises, I can lose some weight.
But for low carbs days, I have low intensity exercise, I eat less carbs and more fat to balance the food intake
And I gain it all back…☹️
What did I do wrong? please help!
It would be a shame for you not to lose fat while other normal people are able to shed pounds easily by using Fenoboci Diet Plan (search on google).
James, I’ve been following this about 3weeks already.. My weight doesnt change. 91.2kg.. And why that’s happen? Is bcoz fat convert to muscle?
I’ve recently given up meat and only eat seafood for lent, so THANK YOU for including seafood alternatives. I love your videos. Thank you!!!
Just wonderful, been searching for “how to carb cycle” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (just google it )? Ive heard some unbelievable things about it and my m8 got excellent success with it.
“Good Calories Bad Calories” is a strong rejoinder to the Caloric Balance fallacy,
Thanks Rem. I love ur video. It will be nice if u can provide alternative version for vegetarians who doesn’t even eat egg. Thanks
1690 calories? How tall are u bro? I find it extremely low, but who knows.
How should you organize your low, Medium, and carb days through out the week? Meaning what days should I have these carb days on??
Hey Remington I’ve been watching your videos for a while now and they are absolutely great. You’ve really cleaned my diet and I feel great. I see great things for this channel!
Love your videos and really need your help if you could just spare a minute of your time and look at these nos. And help me out
Goals = fat loss.
I’m 31 and weigh 176 lbs.
Got a considerable amount of muscle but have been restricted from cardio and explosive training since a few months as I’m recovering from acl surgery. So iv packed on quite a few pounds. These are my macros
Daily caloric intake to maintain = 2500 cal.
High carb days 2250 cal (10% deficit) protein = 176 g fat = 46.7 g carbs = 281.25 g (50% of caloric intake)
Low carb days 1875 cal (25 % deficit) protein = 176 g fat = 88.44g carbs = 93.75 g
Would these nos help me in achieving my goal of fat loss and if so how many high carb days and how many low carb days and what split? Really confused with all this.
Cheers!
Would you please be bale to do a carb cycle suitable for females, or are the serving sizes ok for a female trying to lose that last bit of fat. Thanks ��
So I want to lose weight and people were telling me that the best way to do this is to carb cycle and do HIIT training at the same time, what I want to know is, how to figure out how many calories you’re supposed to consume since he said in the video everyone’s metabolism is different and everyone’s body is different, so I just wanted to know how are you supposed to calculate that
Oh my God I love how you just explain it to me so much better so do you still have a calorie deficit
What can you sub for chicken? What do you sub for the ground beef?
Do you think it would work the same way with insulin resistant people as well? I’m guessing the initial phase they go through would be the peripheral insulin resistance from being in ketosis for so long, but when they hit that “sweet spot” do you think they will be more insulin sensitive than they were before they started keto the first time? People I’ve known have started keto mainly because of insulin resistance/type 2 diabetes, and not having to worry about their blood sugar levels. So, if they were told they could get to this sweet spot where they are even the slightest bit less insulin resistant than they were earlier, then that would be mind blowing!! Imagine becoming less and less resistant each time they do this back and forth (though I know I may be getting ahead of myself here..)
Winner of a video, I’ve been looking for “easy carb cycling meal plan” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (search on google )? Ive heard some incredible things about it and my buddy got amazing success with it.
Thought you were like a gym douche but you’re actually pretty cool, got my sub! hahah
An comment to the statement you make on 1:35, keep in mind if you’re very overweight (and therefor probably have bad insulin responsiveness) you probably shouldn’t be eating carbohydrates in the evening or late in the day. If you do not burn the carbohydrates that you take in, it will settle as fat, therefor its probably better to have them in the morning/before training. I learned this the hard way when losing weight, however remember everyone is different.
can you replace that proteine with some food thigs beacause im on a budget and i cant afford stuff like that
Hi! Just found your channel!! Love your content! What fiber supplement do you recommend?
What if I do weight training 3 days per week (60min), HIIT cardio for 3 days (45-60mins), and have 1 rest day. Which will be my high and which will be my low carb days?
So my question is i’m at 6’6″ at 308 lbs what multiplier should I use for this to be effective currently, i’m using myfitnesspal and i did the guided setup so it has me at 445 g carbs 178 protein 119 fat Total Calories 3,555 so if i were to try this diet approach. By multipliers against Carbs, Protein and Fats compared to my weight.
What do you think, can i use carb cycling for bulking and not only for diet?:)
If i workout two times a day heavy and do some cardio will this diet work???
Nice videos man, very informative and great energy. I want to carb cycle but So many contradicting things out there, could you answer a quick question?
Your example and technique explains everything perfectly THANKS!!
No more keto? Is there is reason? sorry i”m a new subscriber
Can you do this starting to loose weight? Like I’m 200 right now and I wanna get down to 175-180 is it a good idea to do this??
Very interesting! Could you use greek yogurt and cottage cheese?
Mate nice stuff! im reached 11% BF with keto, and stop losing fat, thinking maybe leptin guilty for it. now started carb cycling this looks like going better! Question: why no dairy/ milk products in your diet? as i see lot of contest prep atletes cuts dairy/milk before last cutting phase, why? 2. Is its better to have 2-4 bigger meals and introduce IF, then eating small portions all day?
Check this for me bud since this is the first time I’ve done this
4 meals a day
M,T,W, F, Sat
Per meal
46g p
8g f
30gc
Thu, SUN
Per meal
46g P
9.5g f
39 g c
183lbs 26y/m
Sound right?
Hi, I just joined your channel. This is the 2nd vid I watched, the first was on IF. Do you combine the 2 together? And what constitutes low, medium, and high carb in terms of grams of CHO? Do you base it off of the % of total calories for each day to give an individual a baseline to go off of?
Hey Remington been watching for a while now and really like your content Keep it up dood. i have 1 question when you do carb cyceling do you still do IF?
basicly carb cycling is a good tool when you are lean. What if someone is just starting his/her weightloss-fitness journey, isn’t it a good start?
You are a grown man. Stop wearing your cap turned to the side like a dopey eighth grader.
You say to make sure you are spending the extra money and getting a good brand/reputable protein. Can you please make a video describing the best way to figure this out?
What about doing 40% protein 40% fat and 20% carbs on low carb day, and 40% protein 40% carbs and 20% fat on high carb?
hey man for your online planning… do i talk to you directly or just answer questions
since I started watching your videos I’ve gotten the best tips and tricks to eating better and losing weight and gaining muscle and so far I’ve lost 12 pounds. thanks Rem for the motivation to keep grinding��
How do you plan your high carb days if you work out first thing in the morning on an empty stomach?
Dope to know you’re not stopping soon. Favorite fitness channel on youtube. Good stuff man!
James, interesting how in this video you admit to measuring caloric intake of ice cream and junk food daily. I was under the impression that you saw greater value in tracking longer periods of overall caloric consumption, such as tracking weekly or monthly.
How do you decide percentage of macros for low/’mid/high carb carbs?
ok kkkk! thats smart thanks bro, appreciate you answering thats Real
Thanks for this video amazing content and so helpful, i will be trying some of these out then i start shredding. Looking forward to the other videos.
I work out in the mornings and I don’t eat before I work out, for two reasons. 1. I don’t have time
2. I’m not hungry when I first wake up
So for my hard work out days do I eat high carb the day before or the day of after my work out?
How often would you need to add a cheat meal? Once a week? Or just once and watch what happens next?
I started intermittent fasting at the beginning of Jan and have lost roughly 5 Kg of fat, I started at 74 Kg, at the mo I’m around 68-69 Kg…I would try carb cycling but living here in Germany, we just don’t have the food choices you guys in America or back home in England have. What Im saying is, I have no Idea what I could eat for a main meal without taking in carbs. I work in construction so I can only eat properly when Im home in the evenings! Great vid as always Gary, you’ve turned in to my favorite trainer here on youtube!
I’m going to try this when it’s time to start shredding. Thanks man!
I just came across your channel. instant sub. I love the food prep and motivation, keep it up!
Quality content as always! May have to give this a crack once i’ve finished the 12 week plan ��
Thanks again Rem! I am doing IF now and look forward to trying carb cycling in the coming months. Thank you for your break down and easy to understand knowledge.
This is very interesting and I hope you’ll continue sharing the results of your experiment. Personally I’m a senior woman only interested in health: weight loss, agility, strength but not to any extreme degree. I have no underlying health problems other than macular degeneration and a hip that will have to be replaced with the COVID crisis passes. I would be so grateful and I think many other seniors would too, if you expanded your focus on seniors a bit. I’ve only been Keto for 6 weeks with OMAD and I feel great. Never had the Keto flu, no struggle with hunger. In fact, I fear I am not eating enough as I have very little appetite. But also not losing much weight. Like 13 lbs in 6 weeks. I greatly fear a metabolism slowdown. So it would be great to see a series for seniors who mostly want to lose weight and become healthier. Thanks, Thomas.
I do it 1-2 times a week. I am not even going full keto approach during the rest of the days to be honest. I am currently on calorie deficit 5 times a week, while being active good part of the day and consuming 60-70 g of carbs.. but I opt for more on rest days, plus more calroies.. I know it’s not optimal and should be other way around, but I consider carbs as a reward for all the effort I put in during the week and each week I lose around 2.5 lbs so it’s not steering away from my goals that much when it comes to weight loss. Although I notice that at days when I do increase carbs, I am more hungry than at days when I consume more fat.. hence why I don’t do it every day unless I decide to go on calorie surplus. Still, I am consuming whole food so “refeed days” are not actually “cheat days”, as I don’t consume food which don’t have proper nutrients. My refeed days consist of whole grains such as wheat, rye, oats, barley etc. and corn.. and there’s sweet potato and chickpeas with some fatty meat such as ham and peanut butter.. of fruit I only consume watermelon and bananas.
Here’s what I suggest. Intermittent fast with a 18/6 window everyday if possible. I eat from 4pm to 11:30pm everyday.i break my fast with a bullet coffee then hit gym.
Sunday: Keto
Monday: Keto
Tuesday: Keto
Wednesday: Keto
Thursday: keto
Friday: 50% carb, 25% protein, 25% fats
Saturday: Keto
This truly works well for my life. We constantly talk about dieting but what about quality of life. I love sitting back, watching sports and having some feel good food. Afterwards, I’m able to process this moment; wanting to do right. Knowing that next week I’m going to kick it again.
Should I wait till I get to my goal weight before trying carbs again? I don’t want to mess up the momentum I have.
SWEET! I’ve been testing stuff too and for the last 2 weeks, I’ve been eating night time keto OMAD on my weight lifting / cardio days (keeping very busy) and then the next day, carbing up and eating lots of protein (split into 3 meals) and taking it easy during that day to then push myself again the next day (making it a 2 day cycle). So far so good. I have also been in keto LONG TERM before trying this method. I might just also be in this so called ”sweet spot” you talk about. As always, thanks for the GREAT content:)!
Thomas-this is basically Meats and Sweats, and somewhat Peatish!
But I agree its the future of dieting. Especially if you are female!! We ladies are much more prone to the stress responses that shut down the thyroid! Three years of keto-but I hit the wall and stopped losing any weight after 8 months, short of really long fasts (18 days). Finally got a glucometer, nearly fainted as my fbg was usually 118! Even on zero carb meat only! I couldn’t even get into ketosis anymore. Fasting made it worse, pushed my blood sugars even higher with almost nil weight loss-which means my liver had turned into a gluconeogenesis machine. Urk.
My theory: certain people are designed to thrive in ketosis for 6-8 months only, the length of 1 winter. After which body will kick into severe stress mode, unless it gets good sugars from fruits and honey, maple or birch saps, and dairy…the land of milk and honey may literally mean land of “no stress.”
This makes evolutionary sense-if there were NO such sweet foods when summer finally arrived and hunting was the only means of eating, it would indicate a massive environmental crash…drought, fire, ice age, flood etc-bad enough that the plants were gone or not cropping…which means soon animals will be gone too, and starvation follows. So the body isnt stupid-its preparing us to survive the next Ice Age. Give it sugar long enough and it will decide the emergency is over…
I am now enjoying blood glucose in the 80s at last, so it works! My thyroid is still traumatized though, I probably did keto too long. I am not fasting, as I don’t want to re-alert thyroid.
Pretty sure that all these people who succeed on long-term keto are either genetically immune to stress OR they cheat regularly and mostly with sugars, not grains or legumes.
What if the “benefits of Keto” you experience are more closely tied to the constant state of having your glycogen stores depleted. I have wondered, but have never successfully proven, what would happen if you ride that razor’s edge where you consume carbs, but burn them off before you can store them. I haven’t seen anyone try to track what happens when you get out of ketosis, but still keep your carbs just low enough to create this effect. Maybe you’re the first to pull it off consistently. I wonder what the long term benefit is, and what the macros look like to maintain this state both with and without fasting. And just wondering… did you gain significant water weight or experience any inflammation doing this?
Interesting. However, feeling horrible for 3 weeks is not an option for me. Maybe it wont be so long if you do it regularily. I would be more interested in how to use how many carbs of which source just shortly before anaerobic activities. Like in targeted keto
I am curious. I am an avid cyclist and my body feels like something is missing when I am strictly keto. I don’t want to give up the clarity and I certainly appreciate the benefits of fasting. Just can’t put the pieces of the puzzle all together yet, this video was quite helpful in a new way of thinking.
How do I figure out what I need to eat for my high low and medium days or how do I figure out when to do them like low carb on Monday through Wednesday high on Friday through Sunday and medium on Thursday how would I go about that
Thomas Delauer did Carnivore and spoke about his strength going up 15%
Just be careful, my friend. Shifting back and forth between carb and ketones can eventually make you diabetes as your body can’t take it properly as you age. I have this serious concern for you. Plus, when you are on carbs, you can’t do alternate-day fasting, as carbs make you super hungry. Even if you resist, it can cause you serious issues. All the best, Thomas.
You sound a little weak in your voice this vid boss. Hope you’re doing well now.
What about those doing a form of Targeted Keto to Bodybuild prior to a heavy workout (burning the carbs during the workout) then getting back into Ketosis before the day is over?
Could you show a detailed look at your step-by-step daily processes on how you’re doing these experiments and how you’re checking your numbers? Blood checks maybe? I reeeeeeaally wanna know deeper into this subject.
I’ve experimented as well. I’ve found that on my sweet spot I’m able to do one meal a day but with added foods like sweet potato quinoa and oatmeal and carrots which I usually don’t eat on keto.
Strange that same ideas came to my mind. After fat adaptation, fat preference and carb intolerance seem to occur. So it’s somewhat a loss of full metabolic flexibility and more towards imbalance. I think ketogenic diet actually resets your carb driven metabolic pathways. To maintain this sweet zone of metabolic flexibility, you have to do carb recycling but beware that adding carbs to cells that are ultrasensitive to insulin may cause you to rapidly gain weight or even fatty liver if the amount of carbs are high. To prevent this you have to be careful regarding the amount and quality of your carbs and to add exercise and fasting to keep the state of ketosis. What are we doing here?. It seems that we are creating some sort of balanced diet with some fasting and exercise.. Which leads us to the bigger question what’s the best diet?. For healthy individuals I think balanced diet with alternate day fasting and exercise. For overweight insulin resistant individuals, I think it is prolonged fasting with keto diet till being able to do enough exercise and regain your health then shift to balanced diet and alternate day fasting while increasing your exercise load.
Aren’t glycogens maxed out one day after high carb diet? Meaning, you are going to do a high energy output next day (5k eg) so you eat lots of pasta the day before for ample glycogen? Is this no longer the case? From this video, Mr V is saying intake of carbs is needed same day so I am confused.
If your active enough, metabolically fit enough, some carbs can be useful BUT…most people aren’t at this level and staying away from carbs for multiple reasons will be better(adaptation long term,hunger,energy flux).
Ah, thanks for that video. As so many before me already mentioned, I experienced the same. I am 40, female and do Keto and IF and doing well on that. On keto I manage 50 miles cycling without food and with a much lower respiratory rate, telling me that I really burn fat efficiently. But I do karate combined with CrossFit like HIIT as well. My performance is good but if I have carbs the night before my session ( I usually exercise starved in the morning), my performances jumps up massively, more than 50%. If I then continue to fast until the evening and then have my keto meal, I don’t get this foggy feeling. And I get back into ketosis in less than 24h. But I have to confess, cravings are really getting an issue.
Thanks Thomas, was definitely a subject I was interested in hearing about and would like to hear more.
This was great, I’ve been looking for “hi carb low carb diet” for a while now, and I think this has helped. You ever tried Nantray Carb Caboodle (search on google )? Ive heard some decent things about it and my brother in law got cool success with it.
I am so glad to see this video. I first started the keto diet to lose weight, and that was very successful in a very fast way. I got to the point that I was losing to much weight. I’m a 62 year 5’10” male. When I started keto, I weighed 210 pounds. My body took to keto within 4 days. I never experienced keto flu. Unfortunately, after 3 months, I’d dropped to 166 pounds. To me, that is an unhealthy weight. My target weight is between 175 and 185 pounds. I loved all the benefits of being keto, especially zero joint inflammation and improved cognitive function. I stopped the diet and got back up to 180 pounds. What I noticed though, was that I was losing that mental sharpness I’d gained through keto, and inflammation had returned to my body, especially in my joints. I definitely needed keto, so I went back. My keto diet is exactly what you’ve discussed here. I call it my keto cheat diet, for a lack of a better term. I cheat enough to maintain my weight, yet keep my body living on fat. I am an avid follower of your channel. It’s where I first researched the keto diet and you are my “go to” source. Thank you for all you do.
Could you please do a series on ketogenic diet and type 1 diabetes please
Thomas I have a question. I have been doing keto for a longest time. I lost 120 lbs. been eating high protein food and hitting gym. I recently picked up cycling (lots of it). Should I stay on keto or introduce more carbs? I cycle about 30 miles a day 2-3 hours.
At what point should one worry about loosing muscle mass would you say? Doing IF or further.
I just finished a 48 hour fast then implemented some watermelon and bone broth to break it. Carbs the next day
Would love to see more on this content. Do you recommend increasing collagen if you’re experiencing hair loss from the keto lifestyle? If so how much a day total?
I’ve gone off keto a few times and I was so happy to get back home to keto.
I’ve noticed that when I carb up with a meal, my muscles in my chest “pop”!
How many grams of fat should I roughly be consuming per day on this program? I weigh 93 kg (205 lbs). Thanks!
omg this is true. went keto 3 weeks. the had a carb meal yesterday. the carbs tasted like sugar!
My experience is alternate day fasting adds major flexibility to keto. I’ve been keto 15 months, ADF three months shed 39 lbs, maintaining weight loss, reversed prostate. improved health generally. Usually fast 40-hours, eat for 8. Frequently eat sufficient high quality carbs to nudge me out of ketosis by evening of eating day or next morningand mostly back into ketosis within 24-hours. Ninth decade. Keto and fasting is God’s take-charge-of-your-own-health gift and frees-up an immense amount of time! Keto gurus like you and Berg have been invaluable. Thanks! What are you going to do with all the positive karma you’re generating?
I’m so confused as to why would you do this video after telling people for years that keto is a lifestyle and we should continue avoiding carbs? What am I missing?
Yes i kinda was doing that in late January early February and it was working great. But once the lockdown happened i found myself not able to fast very long due to the fact of being inside and the weather not cooperating to go out and walk or do things. But the last couple weeks with the weather nice, being out keeping busy and going strict keto and getting longer 18-20 hr fasts have put me right back in the right frame of mind.
Watch the whole video. Notice he says healthy carbs. Not a bag of Oreos. I don’t suggest anyone with an obsessive compulsive overeating disorder jump full into Panda Express. It’s a slippery slope for me. I will stick with broccoli and Brussels sprouts.
I just started carb cycling too! Good timing with the video for me!
I’m still losing weight, but not as fast. I’m okay with that though, I’m doing strength training and my measurements are getting smaller where I want them to!
I upped my carbs to 100g and my overall calorie count to 1350.
Breakfast is eggs, avocado, sometimes bacon.
Lunch is chicken/turkey, black beans or sweet potato, and creamed spinach.
Dinner is a huge salad, chicken or crab cake, sweet potato and spinach. Smaller portions though, my lunch is usually 2/3 of my macros.
I don’t snack. I time my meals, 5 hours between and I plan to be done eating at least 2 hours before a workout. It’s been working out really well for me.
Yes, but explain further how this works if you’re eating 150 grams carbs every other day, then on days you fast don’t you then have to drain liver glycogen to start producing ketones which would take up most of the fast?
Please explain
I’ve been doing keto + IF for a year now, feeling better than ever and see no reason to implement carbs again. All the inflamation does not worth some miniscule extra performance
Great video and great topic.
I’ve been experimenting with this exact concept, but I’ve gone about it a little bit differently. I have a large carb day, once per month, preceded by an 18 hour fast. Then, the next day I go back to a ketogenic diet. I usually do not get back into deep ketosis on that day, but the next day I do another 18 hour fast and then proceed with a regular ketogenic diet and 18 hour fasts three times per week until my next carb day, one month later. I’ve been doing this for a long time, about six months, and by now, I seem to be able to slip easily between carb burning and fat burning and I wonder if I could even get away with eating carbs more often after seeing this video, because the benefits I’ve seen to resistance training from it have been noticeable.
You can’t be a keto athlete, it’s just a neat way of putting your body in an emergency state. Thomas is starting to see the truth. Carb up, carbs all day, cut the fat, sorted!
I got an idea. You do one low carb day, one medium carb day, and one or two days out of the week do a higher carb day making your metabolism on fire so you can have a bit of both worlds with out having to do a 24 hour fast every other day? The only thing is it’s going to be a mental adjustment playing with that since when your all keto fasting is a breeze, when you eat carbs it can be very turbulent. Anyways Mahalo!! I went keto for three months over quarentine and watched all your older videos soaking in some information. I am now in the same thing as you, came out of keto about a month ago and had a great time with carbs but then it declined.
Hey Thomas!
Thanks a lot for all the effort and research you put into your videos. Your channel has always been my to-go information source so far, and has helped me so much to start adopting Keto, and experiment with it.
I have followed a very strict, %5 carb Keto diet for about 8 weeks, and seen all its benefits. Now after going off for about 8 weeks, I already know that I want to adopt it as a lifestyle.
I was wondering, have you ever tried a cycle of %5 and %10 carb, if not, would you please share your thoughts? The idea is to stay at %5 most of the time, and then as a carb-up, go up to %10 for another set of weeks, and then back again in cycles. What effects would you expect?
Cheers!
Hate that cruddy time, i imagine life is ending. I’m 74 so actually that crosses my mind after i run up stairs. I might just say you look great, haven’t seen you in a while and this is a improvement. Imho
Congrats on your great channel. I just subbed. I’m 42 years old and metabolism definitely changes as we get older. My question is on the moderate carb day..can I have oatmeal as a choice as a pre or post carb meal on the moderate carbs day..what other carbs pre and post can I eat on the moderate carb day. Thank you so much Gary.
I have been wondering about what I should do after I get to where I want to be. I am following you video about burning the last 10 lbs. I have seen pretty good results thus far. I would like to know more about this topic. Thank you so much for providing great information that actually helped me through my journey
Timing out carbohydrates works qay better for me to get the best of both worlds since I train extremely hard (5km 100lbs Rucking is normal w power and oly lifts)
Typical day to get the best of both worlds would be Keto strict for 3 weeks with low volume training then:
2 grams of crabs per lbs in bodyweight (no simple sugars) (100 for me)
Train fasted in the AM then Keto until youve reached carb restriction for 20 hours.
So if I eat carbs at 8pm I wont eat any until 4pm the next day.
Focus less on perfect Keto and more on clean eating and do a few longer fast each year and your set
Love your videos on keto and endurance could you PLEASE do a video on what to eat DURING an endurance long day training or race, for example Olympic level and above triathlons? Everything I read is about carb loading. Thank you for all you are doing!
Cheers for this, I’ve been looking for “bodybuilding carb cycling” for a while now, and I think this has helped. Have you heard people talk about Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some super things about it and my friend got cool results with it.
@thomas delauer when switching back over to carbohydrates did you notice the standard bloating? Or with the intermittent fasting was this a non issue?
I’m very much goal orentiated so if I want to lose faat, I do wt works for me. I do restrict carbs severly at first to get into ketosis. It’s kinda tough on me since I’ve had trouble with low blood sugar in the past.
but I weigh the good and bad. I get the headaches and low energy sure enough but I know by sticking with it, things will come around. Have to admit I start to add carbs back as soon as I can. Just to be more nutritionally balanced. Do the research first so you’ll know what to expect. Over the years I’ve tried many, many diets. Not all to lose weight. Sometimes just to see if they’ll work since they sound so crazy. I can tell you that every single one has brought weight loss if done “exactly” as described. Of course these arn’t healthy but it proves to me that you can lose weight if you follow instructions and not follow your own thoughts. How can just one spoonfull of sugar hurt?
I would love to see more videos or even a well thought out book on this Thomas!
I really need something to reference while doing this besides searching YouTube lol
Testing is everything. This is why I love tracking you can really see when there is value added or when something doesn’t work as well. We all respond that bit differently to foods, diets, exercise that is why you need to monitor and adjust. I like you find carb cycling works so so well, I don’t do it in the same way but do it to a degree (50% reduction on non lifting days).
Cheers for this, I have been researching “carb cycling how many carbs” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (Have a quick look on google cant remember the place now )? Ive heard some interesting things about it and my brother in law got excellent results with it.
I started keto and then heard nobody knows what this do to the body long term and you could become diabetic. So then I quit.
Too complicated for my A.D.D. mind but you were nice to look at and listen to.
Thomas, thank you for experimenting, some of us love Keto but dont want to make it a lifestyle. Please keep us posted!
trying to get off keto without gaining all the weight back is what I want to do when I reach my weight goal, this video has helped a lot on trying to learn how to maintain my weight after I get off keto and start to reintroduce carbs. Will be great if you make more videos on this experiment.
Hi Cap’n Keto! Can’t find any of your videos addressing GOUT please tell us what you have found out and suggestions for reducing GOUT, thanks for your previous posts and for being!
What about staying Keto, but just eating MODERATE carbs 1 or 2 days a month? Any experience with that? I’m keto 2 years, I wonder what effect it would have… Mmmmm pizza �� LoL
But Thomas, you had earlier suggested to do 24h fasts once in 3 months only, to not let the metabolism go down. So this suggestion of 24h fast every alternate day is confusion. Which one is right?
Good subject. I’m planning my “protein week” which means I’m strict keto for at least 3 weeks (therapeutic ketosis) and then I eat lean to encourage my body to burn fat even more (my own like dietary earlier). I wonder how it will work. It could be 1-3 weeks of proteins depending on results.
Please research the diet of asian diets.. fasting began from that part of the world and to be honest there diet is more than 80 percent carbs.. i believe all your research is based on usa ans uk based studies and would see some new studies that may expain your self testing and experimentation
Actually… im not sure about what im about to ask and this is from my knowledge. Doesnt your body go back into using glucose for energt when your liver is filled with glycogen?
So in saying that wouldnt it still be “low carb” if you kept it to about 100g-150g and even more so if you ate once a day you would still have/produce ketones during that fasting period.
This doesn sound like “JUMPING OUT” completely. Its smart. Especially if you are very active you could probably have these “extra carbs” the day before you workout. Knowing your going to run through them in your gym session if you train fasted.
It might be possible. 4 days of extra few carbs added i to your keto meals and 3 days of no carbs. All OMAD supplimented with a good workout schedule. You could practically have a perfect balance.
Good stuff, i do this every two or three weeks, eat carbs for two or three days. It work better for keto when you get back on it.
Great video! I have been following @enduranceIQ https://www.endureiq.com/ and checking videos from Dr. Dan Plews, I have been following this type of training for a while and really making a difference. Is pretty much targeted carbohydrate but not in the vast ammounts normally recommended.
I can’t do fasting for 24 hours 16, 18 max. Wondering how the reintroduction of carbs (and believe me, I like this idea) will affect the blood vessels in building up plaque, because there’s plenty of cholesterol and suddenly you find extra sugars in the blood as they surpassed liver storage. Is this dangerous re heart disease? I also fell off the wagon a bit but would like to find a happy medium with intermittent fasting and low carbs (resistant starch a small amount).
Loving your videos! I have a question. How can i be in a caloric deficit without really counting calories and exact macros? Jeff calvalier have stated that he doesnt count calories, neither does Tony Horton (p90x), yet they have always been lean. Is it possible to be fairly lean without counting calories? Thanks
I’ve been trying this for 2 years. It’s been a fucking roller coaster of feeling amazing and dogshit…
Can you do a video on how to bring back lung strength with cardio after having COVID
Thank you for tackling carb cycling! I’ve been really wanting to know about this! I feel like when I lost 85 lbs doing paleo, I was living in that sweet spot.
I’ve been trying that exact thing as well. What I found is, keeping the carbs around 100 but not much higher and making sure the sugar content is very low like around 1-2%, so I don’t crave sweets, seems to work for me. I eat fruits and a very large salad just before returning to straight keto and still keep up the intermittent fasting. So far, so good.
For those wanting to reintroduce carbs but are concerned with glucose intolerance and the affect on their gut it’s worth considering a low-fodmap diet. So cycle keto with low-fodmap. A low-fodmap diet strictly controls your carb intake by both the type of carbs and the amount you consume. It is extremely beneficial for those that may be glucose intolerant or suffer from Ibs.
Dude dont fool yorself, when i eat potatoes i feel great too, or i over eat nuts or seeds, and its sugar, because our bodies are meant to burn sugar and keto is keto the orocess of starvation and forcing body ty o seek a Way to survive, i work out Daily and with potatoes its so easy yo build muscle about 0,4 kg per setving
Kinds of new to this… is less than 60 g of carbs considered a low carb day?
Perfect Keto ultimate ripoff. $3.50 + each for a (deal) snack?? F that. Thomas you’re turning into sellout.
After being strict keto so long and fat adapted i now do IF TWOMAD.
first meal keto and coffee keto. Dinner is whatever I want. Always have ketones. I found my sweet spot.
Just wonderful, been searching for “carbohydrate cycling diet plan” for a while now, and I think this has helped. Ever heard of Nantray Carb Caboodle (search on google )? Ive heard some incredible things about it and my m8 got excellent results with it.
Hey gabriel, new subscriber. What’s your thoughts on keto and IF diet?
What causes skin stretch marks. I see that on a few bodybuilder but not all? ��
Holy shit why is this so complicated. I can’t find a single video just saying what to eat and when like idk how to count carbs especially bc I mostly only eat whole foods. So am I supposed to be looking up the carbs count in everything I eat. I’m so confused
I’m just here because I blew it today and need to figure out how to make the best of these carbs.
Jeeze the calculations got me confused and I did an accounting degree �� anyway you’re too funny lol good vid just wrote a few notes gonna try this wish me luckkk everyone
That seems like it would be a pretty big caloric deficit for you. On the medium and high carb days are you increasing overall calories or just flipping carbs and fats?
But what if I workout in the mornings? Can I eat High Carbs the day before or do I have to eat High Carbs and go hard in the gym all in one day?
Carb Cycling really worked for me. As an older woman, 57, it really helped me to loose right away and steadily. I read a couple of books by Chris Powell and Jay Rob.
A stay at home mum, I do not need the extra fat on my body, how much calories would you recommend I take, what do I do to keep it off
455 grams of carbs holy shit. What the fuck are you eating to hit those numbers? That’s like eating 10 Uncle Bens Ready made Brown and Wild Rice packs a day
When I cut, I can get down to 8% easily by a deficit alone. But then I always hit a plateau and that’s where carb cycling kicks in. That’s the tool I use to get from lean to shredded. Works every time
Why are you not at 1M subscribers man. Simple info, explain everything in 8 min. No science and sh**. Just real life knowledge and experience. Keep up the good work, got my like on every video.
I’m so confused… My FIFTYlicious self just wants to lose weight. You’re such eye candy I kept watching even though my head almost exploded ������������������
Basically high active days equates to higher carbs and low active to lazy days low carb but keep protein the same. You’re welcome
instead of all that math and crazy talk….. on days you work out eat a lot on days you don’t workout lean and clean
I tried lifting while on a low carb diet… it sucked. I was halfway through my warm up and I just had to stop and go home. Since that day I always eat a post workout meal when lifting. On rest days I do fasted cardio in the morning and stay on a low carb meal for the whole day.
Lol what a weirdo, love it! Lol great information but 400 grams of carbs??! Not happening lol
I have learned the way carbs were connected with weight gain and basically to keep clear of carbs, but yet had in no way thought about utilizing them to trim inches away. The number one thought behind the four cycle fat loss solution is to condition the entire body to burn fat for energy as a substitute for carbohydrate. https://goo.gl/1z31Zh
My god gabriel just stop training your shoulders man ��������
Was sat watching this with my note book, pen and calculator doing all kinds of mathematics.
ok. tomorro i start fast with carb cycling. i like fruit and sweet potatoes so i refuse to do full out keto. this is something i can do.
I’m not trying to lose weight (actually trying to gain weight), but if I ever slack off and become over weight. What if you did this with intermittent fasting. Would it be too much?
How about next week? Are you going to drop the total weekly calories again? Example like 2300×7?…. same method
Yo brudda i watch 10 vids before this one and i must say this was the most easy one out of them all to understand and the sortest thank you for putting this up deffo going to try this thanks P.S do you have any videos on working out your cals?
Do a video on keto bulking. I’m too fucking skinny and too lean now, yet I’m too full from IF and high fat meals to eat more calories.
My lifting days are Monday’s, Wednesday and Friday, so I’m confused abt having three low carb days then a high carb day when that most likely is a cardio day. Plus i do intermittent fasting so I’m afraid I’ll never get all my calories in ��
Do you have to count calorie to lose weight because when I calculate my weight and age my calorie intake throughout the day is over 4ooo cal that’s not going to happen that’s to many cal.
Do you have to count calorie to lose weight because when I calculate my weight and age my calorie intake throughout the dsy is over 4ooo cal that’s not going to happen.
I think you focus to much on insulin. I think sugar is really bad because lack of neutritional value. Also that the body have problem with drinking sugar, it doesnt seem to understand that you get extra calories in, or so they believe. Anyway people look at insulin in one way but forget that the body har more hormones that also play role, more things going on. I never promote sugar but i don´t think we should be to focused on on insulin. Here is studies that i can appoint to among many that give a view that its not maybe the worst. Have hight Insulin sensitivty however is good to have and sugar and obisity is nothing that helps with but here is the points given press to read more.
There is studies that point to that higher insulin levels lowers the risk to gain weight then those with lower levels.
Studies that show lower risk to gain weight from higher insulin level
https://www.ncbi.nlm.nih.gov/pubmed/2056116
https://www.ncbi.nlm.nih.gov/pubmed/7745002
https://www.ncbi.nlm.nih.gov/pubmed/12165582/
https://www.ncbi.nlm.nih.gov/pubmed/11788625
https://www.ncbi.nlm.nih.gov/pubmed/%207780493
https://www.ncbi.nlm.nih.gov/pubmed/12161515
https://www.ncbi.nlm.nih.gov/pubmed/9457008
https://www.ncbi.nlm.nih.gov/pubmed/8148929
https://www.ncbi.nlm.nih.gov/pubmed/11415955
https://www.ncbi.nlm.nih.gov/pubmed/12672678
https://www.ncbi.nlm.nih.gov/pubmed/21343902
https://www.ncbi.nlm.nih.gov/pubmed/17372313
Studies that show no significant difference in lower to higher insulin levels
https://www.ncbi.nlm.nih.gov/pubmed/10421238
https://www.ncbi.nlm.nih.gov/pubmed/9768653
https://www.ncbi.nlm.nih.gov/pubmed/20713336
one studie shows the oppisite
https://www.ncbi.nlm.nih.gov/pubmed/9231660
Studies with more mixed results
https://www.ncbi.nlm.nih.gov/pubmed/8622608
https://www.ncbi.nlm.nih.gov/pubmed/15254486
Here is studies that show reduced apitite from insulin
https://www.ncbi.nlm.nih.gov/pubmed/6380652
https://www.ncbi.nlm.nih.gov/pubmed/16979194
https://www.ncbi.nlm.nih.gov/pubmed/1663628
https://www.ncbi.nlm.nih.gov/pubmed/21316379
https://www.ncbi.nlm.nih.gov/pubmed/1905822
Fuck me this is complicated!! Kids, just eat clean 90% of the time, drink loads of water, do cardio, intermittent fast 5 days a week and you’ll be golden!
I need my carbs otherwise I turn into the worst bitch ever……still lost 44 lbs, know why,……cause I simply went down with calorie intake altogether…..simple as that!
I appreciate your insight and knowledge on carb cycling. I’ve been busting my ass the past couple of months and I haven’t seen much improvement. This will be my first day implementing carb cycling strategy into my workout. God bless
#GabrielSey
Hi man, can you help me with my problem? (or even somebody in the comments i would appreciate that)
156Lbs x 15 -> My Maintenance is 2340 Calories x 7 = 16380 Kcal 3500 (deficit for losing 1lb a week) = 12880kcal / 7 (for low carb days) = 1840 Calories
1840 x 5 = 9200 Calories (5 low carb days) subtracted from 16380 = 7180 / 2 = 3590 Calories (for the High Carb Days).. isn’t this to much? if i want to cut fat? please correct me if i’m wrong, i don’t get it.. i still remain in my maintenance right? 7190 + 9200 = 16380 (maintenance)
Brandon carter says to cut out carbs and only eat them post work out….
too much bullshit on these youtube video…have no idea whats the reality hahah
the thumbs up with the ridiculous smile = life…bahaaahahahaaa!
does the carbs amount have to be higher than the protein? mine came out like 170 g carbs and 140 protein..but i would like to reverse the numbers as i feel is already too much..any thoughts?
This is kinda how slimming world works and it worked great for me:)
Especially if you can’t make it to the gym cause of tendon and muscle issues
Please I need it… You could give tips on the type of workout and how to clean up diet
Please make a video on how to lose fat if you you are 300+ pounds
Flawed presentation what your explaining isnt truly Carb Cycling
Stop with the abstract calories man, the body has no way to measure how much energy it gets, true? Switching calories out to another term that is not so inaccurate would be a great contribution to the field. It does not matter how much you eat, what matters is what you eat. Fats and protein stimulate hormones so we can`t reliably overeat them, while carbs are just the opposite, right? Calories in and out does not work, as the human body has no concept bio chemically what that is. When you do a caloric deficit your metabolism slows down, fact? But when you do fasting it increases a little then evens out, fact? When you discover a way how the body measures total energy in and have scientific evidence, please share it I would definitely like to know.
I was lost…..until you explained in depth with your knife-bazooka-apache heli example. XD….jk nice informative video.:)
did the footbal pur? Thanks man so this is for “when you hit a plateau, then this might help to get fatloss going again” gj
Interesting topic you touched at 3 minutes in the video. Could you do some research about ‘fat’ cycling and try to find any reasons why carb cycling would be better? If there’s no difference and energy levels are not the problem, calorie cycling should work just as well, not?
Amazing video as always, also appreciate the shout-out very much.
Are you dumb? Or just an idiot? Broccoli is a carb.. so you’re saying just eat protein and fats? You’re information is useless.
I love your channel and I admire your efforts to debunk myths and expose fraud in the fitness industry. It’s sorely needed. However, I have one bone to pick and it concerns calorie deficit. I know that what I’m about to say won’t seem to make any sense but I have noticed that if I’m on a ketogenic diet and particularly on a carnivore diet, the number of calories I eat doesn’t make a difference in terms of fat loss. I’ve done keto a number of times for several months at a time and from my experience I can eat a minimum of 7000 calories (nearly all from beef, butter and eggs currently) per day and not gain any weight. Sometimes I’ll even boost my caloric intake to 12,000 calories for a day and not see any weight gain. I’ve been on a carnivore diet this year since March. Before I changed my diet, I was eating a standard diet with carbs like most people and my caloric intake was 3500 to 4000 calories per day. After the initial drop in weight (mostly from water loss) during the first 2 weeks, my weight stabilized and has not changed. My body composition is gradually improving since I was able to start training in June but my weight is still the same. If I were to eat 7000 calories per day with the amount of carbs we find in a standard diet, I’d get fat like crazy and probably gain several kilos a week. The body reacts very differently to the type of food that is consumed and, of course, not everybody reacts the same way for a number of factors. But my hypothesis is that the number of calories is not the main factor involved in fat gain or loss. Instead, the hormonal response of the body to the food intake is the deciding factor. My idea is that since humans were hunter gatherers for most of their history, our bodies were not designed for the consumption of large amounts of carbs. I think that our bodies were designed to consume fatty meat, organs and eggs from animals as our main source of food and that we consumed plant-based products containing carbs only on occasion and when animals were in short supply during periods of famine. Essentially, what I’m getting at is that our body’s response to consuming a large amount of carbs triggers a survival mechanism to store the carbs as fat because the body believes that animal fats are in short supply and that were are facing a famine. The other hypothesis I wanted to share concerns the use of the calories during a carnivore diet. Since the extra calories are not stored as fat in my own experience, I’m guessing that some of them are used to accelerate the repair of the cells of the body and the rest are converted to water, CO2 and CH4. Anyway, I know this is a very long post and it does sound crazy, but I wanted to share my experience and my thoughts of the subject of calorie deficit while doing a carnivore diet.
I don’t do any of this when I train.
My diet is eggs, wild meats when I can get them, tuna/mackerel, no sugar unless post workout (one or two hard candy), only coffee and water, two slices of whole grain bread a day. It’s entirely by accident. When I do work I let my cravings do the decision making.
Amazing videos although in general I hate the description of “quality” vs. “junk”. It’s just so simplistic. I totally agree that “junk” food often has too many fast sugars and fat and this is most likely bad for you but not necessarily because they are refined or junk or anything. The insulin response for a lot of orange juice and cola is not too different. Yes there is vitamin C in orange juice but since vitamin c is a preservative you normally get a ton of it anyway. I think it’s mostly a question of quantity. The typical cola in the states is 593ml which is a huge amount of sugar to directly blast into your blood stream. Having a 0.2l bottle like in a lot of less advanced countries most likely has much lower health problems. Its just so easy to get an unhealthy amount of sugars and fats with “junk food”
Surprised that as of 5-11-19 this video only has 8 ��. Carbs are THE biggest conversation around the water cooler this year and everyone seems to be against them. I love my carbs and stay healthy but feel like the outcast. Thumbs up here.
You say at the start of the video, that you’re not a nutritionist. Do you not mean that you’re not a dietitian?
I’m inclined to believe that anyone can claim to be a nutritionist but only dietitians can claim to be a dietitian.
In the same way that only a dentist can claim to be a dentist, but the guy I go see is only a *dental-operative”. At £5 for a filling, using a makita cordless and expoy resin, I don’t care!
Great videos, by the way. Keep going.
I’m actually watching this because you wear a sweater in all your recent videos.
can you please evaluate “InVIte KETO Carb Blocker” supplement
Switch it up everyday and make sure you get your cheat meal in? dude come on ������
Losing fat has almost nothing to do with consciously maintaining a calorie deficit. It has far more to do with the signals you send to your body.
Severe calorie restriction simply signals to the body to lower its basal metabolism, so decreasing calories in will also decrease calories out automatically. This creates a lower body temperature and sluggishness that makes it nearly impossible to maintain this caloric imbalance by increasing calories out. The calories that you burn at the gym will be restricted first by the rate at which you work out and offset by the decrease in BMR. This is why fat loss programs based on maintaining calorie deficits almost always fail long term.
Hence the importance of insulin restriction, fasting, and exercise. Exercising sends a signal to the body that it must yield energy. Low insulin signals to the body that it must burn fat. Fasting is the most effective insulin suppressant. Carb restriction is a respectable second, but there are some low-carb foods, such as steak, that produce a decent insulin shock regardless.
The body is not a calorie calculator, and you yourself admit that the quality of calories matters. But if the primary driver of fat loss is caloric imbalance, the quality of calories should not matter for fat loss purposes. Once the body is signaled to burn fat instead of glucose, there is no signal to lower BMR to compensate for lack of an energy source, hence ketogenic bodies tend not to suffer that sluggishness one gets on merely calorie restrictive diets. The calorie calculator myth needs to die once and for all.
What can I replace with the green pepper? My stomach can’t really Handel it
I can’t see how you can call vegetables carbohydrates. Most of them are so low they amount to nothing. Potatoes and rice are different story.
You still have not shown how you calculate your calorie expenditure each day. Without that there is no way to quantify a deficit.
Do you have any literature on the meal cycling for further review?
Dr. Fung’s explanation of the two-chamber theory is very enlightening.
Why do all these YouTube “advice givers” have their shirts off?
Straight up, i eat a sandwitch filled with lean meat before i work out so i can destroy those weights
This guy is going to kill someone soon… Or he already has… The FBI should keep tabs on this guy… Don’t say i didn’t warn you
I’ve been losing fat by eating cake at dinner. I love my carb macros��
Ok but what if you are a athlete and everyday except for Wednesday and Friday are intense workouts but you can only have 1 high carb day and you also need to lose weight/ get skinnier
Having problems to lose fat over the years and after many diets, the low carb/high fat and protein really helped to lose fat, ditch all kinds of processed food and sugar and maintain a training protocol. I had a friend to try the same thing, didn’t work at all for him!
Geesh I’m never going to lose weight this is like doing work for a class… I’m about ready to drop this class lol. H E L P
so this protocol some celebs have about not eating carbs in the evening, like after 7 or something is nonsense…or is there some other logic to it?
I’m eating a Wendy’s double combo for lunch today. At the end of the day, I’ll still be 800 calories under budget and hit my macros. Cheers
Imo is there’s no good or bad. Everything in moderation is best. Even the best thing for you in too much quantity is harmful.
Bruh im starting Monday. I needsssss themsss other videoss!!
Meathead:
CARBS MAKE YOU FAT
also meathead:
VEGANS ARE SO THIN
make your miiiiiiind
great video
Thanks for these videos James. Could you clarify something for me if you have time? It is clear that the quality of nutrients one consumes impacts health, but does the macronutrient balance actually affect weight loss itself, beyond calories in vs calories out? You explained that insulin blocks the break down of fat, but I am not clear if it is your contention that, therefore, eating foods that keep insulin levels lower will actually lead to more fat loss than eating the same number of calories in a form that causes higher insulin levels. Thanks!
Skinny guys that do exercise…. Why are you restricting????..
…. don’t cross your legs while doing pull-ups ����.
Love your stuff James
Why have people disliked this!?
Accurate and to the point. ��
I love your videos. May I suggest that you use a dead cat for your microphone to eliminate the hard Ps and Ss?
I know this is an old video James but could you possibly do a reaction video on dr. John kiefer’s carb nite/carb backloading diet method? Thanks, love the channel I hope you continue to grow.
Can someone summarize what he’s saying bc I don’t understand any of this lol
Going to Italy keeps you in Keto. You can intermittent fast on the plane ride there.
Finally after researching and researching found that somebody out there talked about the type of workout and diet.
Hey tell me what to eat for max gainz! I am a life long skinny kid!
How can you eat no carbs and lose fat if carbs are in everything edible?
How are you a sports scientists if you do no measurments or tests of your own? Your a psuedo philosopher of body building that I enjoy watching, but are in no way a scientist and dont even show what actual scientific test the data is from.
Amen, even if you eat keto but eat a bunch of premade prepackaged foods, you probably aren’t getting quality foods. Keto has helped me with celiac. Gotta eat whole real foods.
I have a problem. I am always in calories deficit. I should eat 3200 calories for muscle building (weight s 182 lbs, 5,11). There is no way I could eat all that. I just don’t have the appetite to eat so much. I can eat around 1500 calories. Recently (about 2 days ago) I started adding Whey proteins, about 2 scoops with meals which gives me an extra 250 calories. I am still in deficit. I only eat 2 meals a day. I have never been able/wanted to eat breakfast since a little boy. I do not snack. I am trying to build muscles. Training is going well actually, except that I am building strength rather than muscles. I have lost 40lbs. I look good and somewhat muscular. But I want to build muscles. Any idea? or am I on the correct path (resistance training, multiple body parts in one session, 4 days a week).
Again, good advice and some well formulated arguments on this topic. Thank you for bringing some science to this James! In my daily life, I focus on nutrition, exercise and sleep ( in that order) to maintain a healthy weight for myself.
Awesome video. Thank you. Please don’t take away my chips. I love chips, fish n chips, aunt Bessie’s chips, potato chips (for our American friends), wedges only if there aren’t any chips available or baked potato as a very last resort. The humble spud:)
your channel has become my favorite. as an active man who just turned 42, I want to be in the best shape of my life. i’ll start incorporating your tips into my routine.
its just hard to train and train intensely without some carbs
Nice shoutout to Kajs “my motherfucker” hadžić! I love that guy.
Added sugar is the only enemy I recognize as worthy of complete dietary exclusion. But even that isn’t necessary for most people.
Very nice video! Most people are indeed worrying too much about calorie counting and such, some people even weight their food. I think Jeffs portioning of a plate is a simple idea. Yeah, that food cycling is very good also, but that is not a new idea though, through out centuries people eat what is the food in season and naturally due to this we cycle our diet also. The problem I see is that in the Western Nations, not a lot of people home cook and often eat out in Fast Food Restaurants.
your right arm and shoulder looks much bigger than your left.. do you blacksmith in your spare time or is it just the camera angle?
Hi im not that fat i have a quite good body im an eryctro and mesomorph body im quite small 48 kg 154 cm but im skinny fat i have some excess fat in the stomach, arms and legs area is this a good for me with strengh traning
Yes you can lose fat different ways. I just like to have lots of space for the greens I need to eat, so saving space and money is a priority in my case.and the difference of eating 1kg of rice and not having space in me VS eating 10 tbsp olive oil to get near the same amount of energy and having space for the greens and protein for me is advantageous.
Plus I had a lot of visceral fat that I wanted to lose. So ketosis it is.
I had got word how carbs were connected to weight gain as well as generally to keep clear of carbohydrate, at the same time had by no means thought of using them to lose fat. The primary idea behind the 4 cycle fat loss method would be to train your system to get rid of fat for energy instead of carbs. It’s based on research into the high carb dietary habits of the Japanese and also their astounding long-life expectancy. The final results would suggest that it’s their high carb-cycling diet approach that could help to keep on being healthier into old age with a reasonable body mass index (much lower incidence of unhealthy weight).Read way more here https://truehealthreport.com/4-cycle-fat-loss-fat-burning-diet/
I would like to suggest a correction James!
You do not believe in the nutrients of vegetables, you have the knowledge about them.
Another great video!! The problem with today’s society (and fitness community) is that 95% are close minded. They are searching for the holy grail, the one and only universal truth, etc. They are not researching and not thinking for themselves…
As for the video topic, i am a big proponent of keeping your caloric intake balanced, and trying to force negative through exercise (slowly building muscle and imposing a greater caloric demand for your body).
Have you ever gotten a dislike? �� honestly you’re one of the best YouTube channels and you deserve a much larger following. Keep up the good work ��
What if you do IF and workout fasted (I have no other option). When should I eat CARBS in my medium days?
Hey James, why do you show those “no rep” pull ups at the end of each video:P
I have lost 30 pounds on keto in 18 months to cure diabetes type 2 and a fatty liver. My glucose and lipids are perfect now. I started rebuilding muscle 3 months ago and gained 7-8 pounds mostly upper body muscles. There are enough studies that show that low carb with IF does not drop testosterone levels. Secondly testosterone is nowhere near as important for muscle building. I am doing a form of intermittent fasting where I use more complex carbs after the workout and then eat animal protein and saturated fat for another 24. Then I fast for 24 hours to burn the body fat and get into the next workout fasted. So I am over caloric on the workout days and eat the best of real foods I truly enjoy. On the fasting days I do a little HIIT. I usually train before lunch. The fasting is necessary at my age of 65 to increase stem cells and satellite cells for muscle growth. It is actually much more important than carb loading to have the ability to recover and grow the muscle at all. I mix compound and isolation exercises for variation and the weights I use have doubled in these three months. So every other day very slow 5-10 reps with sets of three to five until failure for each muscle group. Lighter supersets on most exercises for more hypertrophy. But yes, correct and quality nutrition including fasting is the key to make the workout produce results. It takes five hours a week to do this and some commitment to fast. If I have a protein craving I eat longer after the training and fast shorter. I use creatine and vitamin supplements. The official nutrition and exercise advice pushed by the mainstream is rubbish as calories in/out does not work. Low carb, high fat, medium protein, fasting and weight training is necessary rather than low calorie and cardio which both lower your lean mass and metabolism. Yes, going LCIF plus weight training is a lifestyle for my type of body as otherwise it all goes bad soon again. It is also the only way to fight the unavoidable muscle loss through aging. It is not about becoming a championship body builder.
Very relevant points on carbohydrates, Sir I also have a question for athletes & weight trainers who are over 40 Y.O working out for aesthetics & muscle building but are experiencing sagging loose skin due to collagen loss from lack of elasticity. I have noticed loose skin flabs hanging from my abdominal & arms area when doing planks despite being muscular & lean, if my skin was tighter I would look much more conditioned & with better details.
Hi James, could you do a video on metabolism specifically increasing it after a long period in caloric deficit. Iv lost 43kgs (94lbs) in the last year and i would like to lose a little more but my metabolism needs some attention. Also could you touch on a strategy to best maintain your metabolism during long periods of dieting, thanks.
Thanks again for some top notch information James. I’m an aspiring personal trainer, in the process of saving money to take my NASM. I one day hope to give advice as in depth and on par with yours.
I’m loving these videos. They’re pointed, simple, and consistently relevant.
hy can i do carb cycling in my tdee my maintnance or my calorie deficit
I would listen to your advice but you got a storm trooper shirt on. And I just don’t trust the Empire. Nothing personal, it’s just a balance of the force thing.
J/T. Interesting ideas though. I like having carbs after a workout. It just feels right to me.
I’ve always wondered how our grandfathers especially the ones who used to live a nomadic life could eat half a jar of date syrup or molasses (more cultural than sugar) on breakfast and manage to stay healthy with no diabetes or anything. Now I’d have to think twice before eating an ice-cream.
It is so soothing to be on a channel where videos have little to no dislikes and the comment section isnt hate filled.
James, does vitamin D deficiency have a detrimental effect on the performance and recovery?
Super knowledgable dude. I’m learning alot of this in my courses.
Hey Remington I’ve a question. What do you think about eatinf high carbs on heavy lifting days and low to medium carbs on off or cardio days?
I love eating low carb! I just posted a video on a great keto meal everyone should be eating to lose fat!����
Video idea:
Just watched the Netflix documentary “what the health”
PLEASE GIVE US SOME INFORMATION ON THESE FINDINGS!
I am now terrified of meat! I want to be a healthy weight but I certainly don’t want to get cancer. I need some solid information
Great second lecture about fat loss. The white board would contrast nicely with the black background, if ever you’d decide to incorporate schematics again. It’s tough to do with only 1 video source, but not impossible.
So this is the ultimate one, two punch, Joe…
A mega-powerful nutrition approach that boosts your testosterone and your metabolic hormones at the same time…
There’s no better nutrition protocol for men to get strong, muscular and ripped in my honest opinion.
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I work out right when I wake up and In still a fasted state I’ll eat at Noon and stop at 8 pmso if I’m going to work out legs the next morning would you suggest carb up that night for the fuel the next day? Low carb night before rest days?
My weight stalled last four months on strict Keto / Carnivore diet. I am at 17% body fat and over 50 so thinking that a one day per week carb day lower fat would help me get leaner? Would that work and maybe raise T levels too?
Can night shades (tomatoes, peppers, onions, etc.) be consumed on the 0 carb days?
Does working out on a empty stomach on a high carb days beneficial?
if your eating at 8 pm, your fast does not start until 10pm. You will probably still have insulin in your blood until the next morning
Thank you for the tips. Carb cycling/loading and eating right has been something I never worried about until I hit my 40’s. I’m going to incorporate these tips into my diet.
From Santa Monica California, James you presentations are getting better and better, well done.
I’m trying to put on a bit of weight….should I still do intermittent fasting?
15? Why not go one more hour 16 hours which is what intermitted fasting really is
On a high carb day, when in the day do you hit the gym??? How long after eatting oatmeal with a half banana should I wait before hitting gym? How long after workout should I wait before having ore post workout carbs?
I need you as a trainer to get me over the hump. If possible let me know. You’re excellent man
I usually work out early in the morning coming off a fast. I don’t eat a pre workout meal. How should I handle no pre workout meal? I still get all my good calories in by the end of the day.
Should I consume carbs the day of my workout or the day before/after workout? Please help!
SO essentially carb cycling requires going ham in the gym. No thank you. I prefer to workout twice a week and lose thousands of calories getting strong and ripped on keto. I don’t care about muscle mass. strength and fat loss are my thing.
Cheers for this, I’ve been looking for “carb rotation meal plan” for a while now, and I think this has helped. Have you ever come across Nantray Carb Caboodle (should be on google have a look )? Ive heard some incredible things about it and my neighbour got cool results with it.
I’m 42 been working out for about 3 years, I can’t seem to put on much muscle or loose belly, chest fat. I’ve done intermittent fasting for over a year and I find it fine but nothing changes. I now only do compound moves and work out 4 times a week, with little cardio.
Maybe I should be eating more? I don’t know where to go with all this. Then people say work out fasted, but I can’t as I work out at nights.
Do you have to do all your fasting days Consecutive and then two mordant then the re feed?
Rem, do you keep your calories the same training and none training days?
What do you suggest if you IF and you train fasted. I train at 5 in the morning and my first meal isn’t until 1 PM. Eating window from 1-9
Thank you very much…I’m glad I discovered your channel�������� keep up the great work..
Hello all. If my maintenance is 1900 calories. How do I figure out how many carbs for medium and hign carb days?
Hello all. If my maintenance is 1900 calories. How do I figure out how many carbs for medium and hign carb days?
I started a week ago, good timing thomas. 2 weeks to go. M lost to much muscle white keto.. m doing omad and carbs..
Your house is haunted bro that sliver kitchen light keeps on swinging �� but great video VERY informal ��������
Another great video
Question on your no carb days i noticed you only mentioned green vegies?, and mentioned sugary carbs. In terms of vegetables are you meaning no sugary vegetables (carrots squash corn beets,) on your no carb days? Or just the starches. I followed the renegade diet which was green vegies only pre workout and there came a point when i felt it affected my strength. Also atm i need to switch to a 5am training schedule. Im not wanting to ingest any food pre..Any suggestions?
Interesting approach. How many days per week do you do the intermittent fasting?
So much bs in this video, inject drugs into your ass and look like this dude.
Been bingewatchin all your vids. I hope your channel explodes soon 35k Will become 350k anysec
how do I adjust for working out at 8 am I dont want to be in a fast but i dont want to start fasting at 4 pm what is the least time for fasting window?
DR. Anthony what work structure u think would work best with a Pacemaker, i walk, i don’t lift weights, i go to the pool for 2 hrs. i thank u very much for ur help.
Excellent video…!!
I will be implementing these strategies into my routine.
Thanks for the video…
What is the order that you put the days in?
Is it 4 low carb days (Mon Thu) followed by two moderate carb days (Fri & Sat) and refeed on Sun? Or are the low carb days put in between the others days?
Great information and tips. I had already modified my caloric intake and already have a fasting window where I normally would eat a good meal at about 5:30 and normally not eat after that and eat my first food about 9 Am the next day, usually a few dates and a few almonds later oatmeal. I already was eating most of the foods you outlined in your program and eating smaller meals spread out the rest of the day. I as still studying your material and setting up. This video gave clarity to your nutrition materials. Just making some modifications to diet in the last week I lost 2 pounds. Basically now, I want to lose some weight and get leaner, reboot my metabolism and then rebuild some muscle. I did measurements last night and did some cooking for the week: quinoa pilaf with kale, carrots, inions and garlic, white button mushrooms, and lightly roasted asparagus brushed with olive oil and a dash of salt and pepper. I have fish and lean chicken ready to go as well. Oh, yeah pineapples and other nutritionally dense fruits. If you are starting this program cold turkey I’d advise you get it set up and gradually wade in, you might seriously consider keeping a food journal and look at the fat, protein and calorie of what you are eating and pay attention to portions. I am going to start a food journal just to great a rough idea of how much of these I am consuming and where I need more balance or less of something. I am not new to this kind of program or nutrition so I am modifying what I am already doing and started and gradually working into Gary’s program based on my goals and needs. I have other things I am doing and responsible for, other goals out side of the program but the program will require some discipline, study and application that is consistent. Everything I hear Gary talk about seems well researched and solid so give it a try. If you re new then make information your tool and use it. If you are like me older with a history of working out and nutrition and need to refresh or reboot. figure out where you are and take it from there. Best of luck to the guys who started this fitness journey and remember argue for your limitations and they are yours. Limits exist in your mind. Regardless of your circumstances there is a way to the goal. Name your desire and find your fire. Be well!
Can’t mix Nike with Adidas! Those 2 brands are rivals and don’t go along in one’s outfit
Carbs is no good create sugar if your insulin resistance you going to make things worse you don’t know what you’re talking about I lost 200 lbs in a year and built muscles on intermittent fasting and Keto my legs were black from the sugar and since I want on the keto and started working out I have muscles I seen in years it 59 I’m in the best shape of my life so carb cycling intermittent fasting might work for younger people not older people that insulin resistant need to rethink it you’re wrong eliminating carbs and sugars your testosterone will go up I built muscles that way so something must be working for me carbs is a message your digestive system up increases your sugar level and if you’re over 50 you don’t need none of that stuff taking up stuff for nitrous oxide an magnesium boron vitamin d l-citrulline L-Arginine will help you open your arteries good blood flow to your muscles hope you get a good pump I need to rethink your think carbs is horrible some of these is insulin resistance don’t need no carbs intermittent fasting is great makes HGH hormones and you can build muscle every morning I work out is better to workout early in the morning when your to testerone is higher helps build muscle for me see you rethink your strategy