Aggressive Carb and Calorie Cycling

Infrequent, Large Re-feeds

- Duration: 3-4 months or 12-16 weeks.
- Best for: Sedentary – Moderately Active
1. Low Carb Day: determine calorie intake
 Calorie Intake = Body weight (lb) x 9-11 kcal
2. Low Carb Day: determine nutrient calorie intake
 Protein: 35%. Calorie intake x 0.35= kcal ÷ 4 = g
 Carbs: 15%. Calorie intake x 0.15= kcal ÷ 4 = g =
 Fats: 50%. Calorie intake x 0.50= kcal ÷ 9 = g
3. Low Carb Day: Meal Breakdown
 Total Kcal ÷ 3 meals
 Meal 1: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 2: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 3: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
4. High Carb Day: determine calorie intake
 Calorie Intake = Low Carb Intake x 3-3.5 kcal
5. High Carb Day: determine nutrient calorie intake
 Protein: 20%. Calorie intake x 0.20= kcal ÷ 4 = g
 Carbs: 60%. Calorie intake x 0.60= kcal ÷ 4 = g =
 Fats: 20%. Calorie intake x 0.20= kcal ÷ 9 = g
6. High Carb Day: Meal Breakdown
 Total Kcal ÷ 4-6 meals (choose 4, 5 or 6)
 Meal 1: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 2: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 3: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 4: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 5: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 6: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
7. Schedule on calendar:
 7 day: Day 1-6 (Low Carb Meal) | Day 7 (High Carb Meal)
 14 day: Day 1-13 (Low Carb Meal) | Day 14 (High Carb Meal)
 Reminder app
Infrequent, Moderate Re-feeds
- Duration: 3-4 months or 12-16 weeks.
- Best for: Very Active – Athletes
1. Low Carb Day: determine calorie intake
 Calorie Intake = Body weight (lb) x 9-11 kcal
2. Low Carb Day: determine nutrient calorie intake
 Protein: 35%. Calorie intake x 0.35= kcal ÷ 4 = g
 Carbs: 15%. Calorie intake x 0.15= kcal ÷ 4 = g =
 Fats: 50%. Calorie intake x 0.50= kcal ÷ 9 = g
3. Low Carb Day: Meal Breakdown
 Total Kcal ÷ 3 meals
 Meal 1: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 2: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 3: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
4. High Carb Day: determine calorie intake
 Calorie Intake = Low Carb Intake x 1.5 kcal
5. High Carb Day: determine nutrient calorie intake
 Protein: 20%. Calorie intake x 0.20= kcal ÷ 4 = g
 Carbs: 60%. Calorie intake x 0.60= kcal ÷ 4 = g =
 Fats: 20%. Calorie intake x 0.20= kcal ÷ 9 = g
6. High Carb Day: Meal Breakdown
 Total Kcal ÷ 4-6 meals (choose 4, 5 or 6)
 Meal 1: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 2: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 3: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 4: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 5: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Meal 6: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
7. Schedule on calendar:
 3 day: Day 1-2 (Low Carb Meal) | Day 3 (High Carb Meal) | repeat cycle
 4 day: Day 1-3 (Low Carb Meal) | Day 4 (High Carb Meal) | repeat cycle
 Reminder app
Calorie Cycling and carbohydrates for fat loss
- Duration: 3-4 months or 12-16 weeks.
- Best for: Very Active – Athletes
1. Determine calorie intake
 Calorie Intake = Body weight (lb) x 8-12 kcal
2. Find
3. Create menu per day: determine nutrient calorie intake
 Menu 1: Baseline: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 2: Low Calorie: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 3: Low Carb: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 4: High Calorie, Low Carb: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 5: High Calorie: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 6: High Carb: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 7: Moderate Calorie: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Menu 8: Moderate Carb: Kcal ( ), Protein ( g), Carbs ( g), Fats ( g)
 Physical Intensity:
i. Low Intensity | Rest = Menus 1-3
ii. Moderate Intensity = Menus 7-8
iii. High Intensity = Menus 4-6
 Choose 3-4 menus: based on how much fat loss is needed
4. Determine daily activity levels
 Use guide below to determine workout type
 Workout Duration: ❑ 15-30 min | ❑ 30-45 min | ❑ 45+ min
 Workout Intensity: ❑ High/ Fast | ❑ Moderate | ❑ Low/ Slow
 Workout Strength: ❑ Yes ❑ No
 ❑ Low (15-30 min + Low/ Slow)
 ❑ Moderate (Any min + Moderate) or (45 min + Low/Slow)
 ❑ High (15-30 min + High/Fast) or (30+ min + Moderate + Strength)
 Day 1: ❑ Low ❑ Moderate ❑ High
 Day 2: ❑ Low ❑ Moderate ❑ High
 Day 3: ❑ Low ❑ Moderate ❑ High
 Day 4: ❑ Low ❑ Moderate ❑ High
 Day 5: ❑ Low ❑ Moderate ❑ High
 Day 6: ❑ Low ❑ Moderate ❑ High
 Day 7: ❑ Low ❑ Moderate ❑ High
5. Create the schedule
 Carbs: 15%. Calorie intake x 0.15= kcal