Carb Cycling Meal Plan Women and Men Love

Carb Cycling Meal Plan Women and Men Love
A Carb Cycling Meal Plan Woman and Men Can Easily Follow For a carb cycling meal plan women will love and men will go crazy for I wanted to break down this method down to its most simple form. No matter what your goal is with your body, a carb cycling plan is one of the best ways for men and woman to stay consistent with weight loss, and or gaining muscle. Consider this thought – You sit down to dinner with a group and a bowl of bread and butter is brought to your table. Do you eat it? You see most people switch onto auto pilot at this point, meaning that they can’t help but eat the bread even if they don’t want to because your brain starts firing off signals and your body starts to crave the satisfaction of eating the bread and butter. Truth is, the bread really doesn’t matter. For those working towards a great body and build you should really only be asking “What day am I on for my carb cycle?” “Am I on High Carbohydrates today or Low?” Once you understand carb cycling this will not only make your decision simple but also very satisfying because it allows you to have the things you love just not every day. Today do I have sweet potato or brown rice, or skip right to my meat and veggies? Chicken with sweet potato or double meat and greens? High Carbs or No Carbs At JoshuaZittingFit.com we believe that the carb cycling diet in its simplest form can literally transforms your body into a consistent fat burning, muscle building beast. To put simply, certain days you will eat super low carbs which helps fat loss and other days super high carb which helps build muscle. This may sound different from what you have read or heard before but manipulating your carbohydrates is one of the top ways to change your body. Protein and fats have their values obviously but when it comes to body alteration carbohydrate manipulation is where it’s at. Carbohydrate help to replenish your glycogen stores in your muscles which is your energy factor and help muscles grow. Eliminating carbs tells your body to burn fat instead of utilizing the sugars in carbohydrates for energy and helps level your insulin levels. Carb Cycling Diet Plan For Men and Women On days you lift weights, your meals should consist of carbohydrates right before and after your workouts that are starchy and include meat, veggies, and light healthy fat. On days that you take off don’t eat carbs. Just focus on meat and veggies with light fats on these days. Another term for this is flexible dieting. It allows you the freedom to eat more food on workout days and gives you the flexibility to eat some heartier foods. Beware Though – High carb days are made for sweet potatoes, brown rice, quinoa, wheat pasta, etc. You still should try your best to stay away from junk carbs aka ( sugar, cookies, cakes, desserts, etc). Here is a sample workout plan for an individual wanting to be lean, gain some muscle, and keep overall health at its peak. Exercising 5 days a week: Monday – Lower body exercises – high carbohydrates Tuesday – Total body exercises – high carbohydrates Wednesday – Off day – low carbohydrates Thursday – Upper body day – high carbohydrates Friday – 30 min cardio day – low carbohydrates Saturday – Total Body Day – high carbohydrates Sunday – Off Day – low carbohydrates Carb Cycling Diet High Carb Day Meal Plan Menu Breakfast – 4 whole eggs, 1/2 cup oatmeal, 1/4 cup berries Snack – 2 scoop whey protein shake in water, 1 apple, 1/4 cup raw unsalted nuts Lunch – Ezekiel bread sandwich, extra meat, extra veggies Snack – 2 scoop whey protein shake in water, 1 apple, 1/4 cup raw unsalted nuts Dinner – 1 Whole wheat tortilla, light pasta sauce, extra chicken, light mozzarella (healthy pizza) Carb Cycling Diet Low Carb Day Meal Plan Menu Breakfast – 4 whole eggs, spinach, broccoli, asparagus omelette Snack – 2 scoop whey protein shake in water, carrots, handful unsalted nuts Lunch – Large Salad with extra veggies and double meat Snack – 2 scoop whey protein shake in water, carrots, handful unsalted nuts Dinner – Homemade turkey burger with light blue cheese and jalepeños, broccoli, cauliflower If you have caught on to how easy the cycle is you can do this, the number one key is that both days are very similar but we simply put veggies in place of fruit and grains on low carb days. Simply replacing the starches with fresh greens and vegetables is the key. Here is a great protein cookie recipe for while you are carb cycling. QUICK TIPS #1 On low carb days chances are you will feel hungry because carbs and starches are more filling, but also realize carbohydrate raise insulin and potentially can make you eat more food. So the key is to eat more protein and veggies and don’t be afraid to eat extra on these days but stick to the no carb. #2 Ditch the counter – While I do believe in understanding your macros it can be confusing for most. The key to carb cycling is that you just follow the structure and don’t worry so much about counting calories or the amounts you are eating. Just follow high carb workout days, low carb rest days. Keep it super simple for yourself. #3 Stick higher carbohydrate meals closer to workout – Understand that your body utilizes these nutrients more effectively when you eat them closer to a workout and directly after. I could get into the science with you of how it effects your insulin but just know your body will utilize it best in this instance. #4 Understand that junk food is junk food – While it is understandable that occasionally we all have our vices but the key is to keep it to a minimum. Sugar is honestly one of the biggest enemies when trying to lose weight and grains and alcohol both react the same in the body as sugar does so you can start to see a trend. Not to mention junk food is high in bad fats and even on your high carb days I would try to stay away from junk. There you have a carb cycling meal plan women and fitness men alike can follow easily. If you want to learn more in depth information on carb cycling, different cycles, different meal plans, and the science behind why it’s so effective check out my ebook Carb Cycling 101 available on amazon. For a full workout program to join with your nutrition plan check out my 8 Week Shred Program – Online Personal Trainer. Original article and pictures take http://joshuazittingfit.com/carb-cycling-meal-plan-women/ site