The Carb Cycling Meal Plan: How To Use Carb Cycling For Any Goal

Carb cycling is an incredible way to manage your diet for fat loss, muscle gain, and even just to maintain your weight (see my maintenance calories article for reference). But how do you go about it? This article will tell you everything you need to know about how to setup your own carb cycling meal plan.

There are 2 methods I’m going to highlight today to help you set up your own carb cycling meal plan.

Those are:

  1. The High/Low Method
  2. The High/Medium/Low Method

Before I go into the specifics of each method, here’s what you need to know… there’s no right way to do this. But it’s better to have a plan to work from, so see which one you are most attracted to and start there.

Read moreThe Carb Cycling Meal Plan: How To Use Carb Cycling For Any Goal

How To Determine Your Maintenance Calories (With A Working Calculator)

maintenance calories

If you’ve never heard the term maintenance calories before, here’s a simple definition: the total amount of calories required on a daily basis to maintain your body weight with no gains or losses in fat and/or muscle tissue.

The human body requires energy every day to maintain bodily functions and body weight. The food you eat every day is used in various ways to repair your muscles, help cells turnover to create new ones, store fat into your fat cells, and glycogen (carbs) into your muscles and provide energy to your body for movement and exercise.

Maintenance Calorie Intake (what does this mean?)

If you’re not gaining or losing weight at your current caloric intake, this is what we refer to as your so-called maintenance caloric intake.

To Maintain simply means to constantly replace the energy you’ve expended with more energy from food. It’s a cyclical process and you’ve been doing it your entire life, likely without ever thinking about the concept of maintenance calories before.

Read moreHow To Determine Your Maintenance Calories (With A Working Calculator)

How To Lose Belly Fat And Keep It Off In 7 Effective Steps

How To Lose Belly Fat
Image Credit: Tony Alter | CC License

The term ‘how to lose belly fat’ is a hot topic and here’s why: we all store fat on our bellies and it sucks.

But it’s for a good reason. As humans, we evolved over a period of time where there were periods of feasting and periods of fasting. This meant that in order to survive, we had to be really good at storing energy, otherwise we’d die. Fat is stored on our bodies (and bellies) because of an intake that exceeds our output.

That simply means when we take in more energy through food than we are burning, it’s going to be stored for later. Basically, we store fat because it’s an evolutionary advantage for survival.

But how do we get rid of the excess belly fat, in general?

There are a ton of silly ideas with ‘tips’ and ‘tricks’ on how to burn more belly fat, but many of them are pretty counterintuitive when you actually understand how losing fat actually works.

Read moreHow To Lose Belly Fat And Keep It Off In 7 Effective Steps