Notice how both the High Carb days and Low Carb days are virtually the same (lots of protein, veggies, and fat) with just one simple replacement: we replaced grains and fruit with greens. Sirloin Burger with Coconut Cauliflower Mash Salad with lots of meat and vegetables Optional 2nd Snack: Healthy Pesto Chicken Pizza Sample Low Carb Day Breakfast:ģ-4 whole eggs (scrambled, poached, or fried)īreakfast salad with broccoli slaw, arugula, and low-calorie dressing Snack: Optional 2nd Snack:Ĭouple handfuls of raw mixed nuts Dinner at Home: Sandwich on whole grain bread with lots of meat and lettuce, tomato, etc. Oatmeal (1/2 cup of oats, cooked in microwave)Ĭouple handfuls of frozen berries for the oatmeal Snack:Ĭouple handfuls of raw mixed nuts Lunch at Restaurant:īurrito wrapped in whole wheat tortilla with lots of meat and vegetables Breakfast:ģ whole eggs (scrambled, poached, or fried) If you can add and subtract, you can do carb cycling.įriday: Off or 20 minutes of cardio / Low Carb There’s no need to measure how many grams of carbs you’re eating or count calories. On the days you’re either off from the gym or are doing some kind of intervals or cardio, don’t eat any starchy carbs, but continue to eat protein, vegetables, and healthy fats. On the days you lift weights, eat starchy carbs along with protein, vegetables, and healthy fats. The rules for carb cycling are very simple. keep your body more receptive to insulin, improving your body’s muscle-building response.promote fat loss by tricking your body into burning fat for fuel (instead of the sugar from the carbs it would normally get).replenish glycogen stores that fuel your muscles.stimulate an insulin response that shuttle nutrients in your muscle cells, causing them to grow.We focus on carbohydrates (and not protein or fats) because carbs seem to have the most influential effect on body composition and how you look. While it has a fancy name, carb cycling is nothing more than eating more carbohydrates on some days (High Carb days) to help promote muscle growth and eating less carbohydrates on other days (Low Carb days) to help minimize fat gain and even promote fat loss. This is called “carb cycling” and it’s our nutritional secret weapon that will help turn your body in a muscle-building, fat-burning machine. Steak with potatoes…or the salad with a double order of grilled chicken?.Sweet potato appetizer…or skip and go straight to the entree?.How you answer that will not only dictate if you have a nice slice of warm bread - it’ll also guide you for the rest of the food decisions you’ll make that night: “Is today a High Carb day or a Low Carb day?”

For guys who want to be healthy and build a good looking body, the question shouldn’t be “Is bread OK to eat?”. But here’s the thing: The bread doesn’t matter.

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