A lot of people have been asking me as of late to help them understand the basics of carb cycling. Now before I get into it .. I want to tell you this is not something I do This takes a lot and I mean a lot of work … from prepping and weighing .. for my lifestyle it does not work . But I can tell you I know alot of people who live this way and it works for them.. Especially competitors who are leaning down for a show! So lets get right into it.

Some carb cycle plans are more strict on the low carb days with protein at 50% of their intake. That ratio might be one used by competitors who are trying to lose that last bit of fat prepping for a show. However, for someone who is trying to still have a productive lifestyle and stay healthy, this is a good plan to follow. It’s a great way to control insulin levels in your body and make it efficient in using stored energy. This has been one of the  staple methods of many of the women who complete in bodybuilding shows. Keep in mind every person has a different metabolism and body type. This meal plan is specific for a specific person so it’s not the best idea for just anyone to follow. However, you can follow the format according to your calories and macro percentages to achieve the same goal. I firmly believe a meal plan should be custom designed according to a person’s favorite foods so they are more apt to follow it and not become discouraged or quit. These plans should be monitored by a knowledgeable coach or dietician so adjustments can be made according to how your body is responding. That is crucial to a person’s success with a transformation. 
Here are some basic requirements I make sure are met when designing or putting together a meal plan for a female:
  • Fiber intake must meet the daily requirement of around 25g. 
  • Sugar intake should stay below 30g daily.  Let me say this one again… sugar intake below 30 g daily..
  • Micronutrients are just as important and apart of the foods in a meal plan. If a person has a hard time getting in the right amounts of micronutrients, then a supplement or multivitamin would be an option.
  • Taste is important when planning meals so finding your favorite spices will be your best friend to enhance flavor. I encourage the least amount of processed foods especially when beginning a transformation journey so your body gets all the nutrients it needs to achieve a healthy state.
  • Supplementation with vitamins isn’t necessary as long as the meal plan is being followed.
  • Drink Plenty of water
Once a person has achieved that goal and ready to intensify their workouts, then supplementing with other vitamins and branch chain amino acids will be very beneficial. 
A carb cycle meal plan can be set up in various ways and here is one of them.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7 (Cheat Day)
Any of the vegetable options can be substituted with any green veggie of choice such as: : broccoli, cauliflower, green beans, cucumbers, bell peppers, kale, zucchini, parsley, sprouts, cabbage, celery, lettuce, onions, coriander, spinach, asparagus, or Brussel sprouts are all options.
Once per week on a high carb day, have a cheat meal of your choice. I recommend it as a reward and to have balance as you go through your journey. It’s also a time where you can get together with friends or family and enjoy a meal guilt free. This doesn’t mean to gorge to the point of being so stuffed but you can certainly enjoy a small desert too. Many people love to get together on the weekends so the carb cycle is designed to allow you to enjoy it either on a Friday or Saturday depending on which is Day 1.
Are you interested in learning more about Carb Cycling. Your path to a healthier life starts today, Yvette Salva Fitness is not just about personal training sessions. We are here to coach you to change your habits. No Matter where you live we can work with you because we can train or coach you in person, by phone, FaceTime, or Skype. Of course If you don’t need support on-going, but need help getting started, we will design a custom monthly nutrition and exercise plan tailored to your individual goals, diet restrictions and exercise level. Get the support you need and the results you want on YOUR schedule. Choose from a variety of options to help you reach your goals.  Contact Yvette Salva directly at 732-331-5859 to set up a FREE 30 minute workout and discuss your goals.