We’re going to keep this short and sweet, carb cycling works. It burns fat, and allows for muscle growth and recovery. But, we hope you’ve got a handle on basic math, because it requires some number-crunching at first.
Generally speaking, a high-carb day should include 1.5–2.5g of carbs and 1–1.25g of protein per pound of your body weight, along with as little fat as possible. Low-carb days should include 0.5–1.0g of carbs, 1.25–1.5g of protein, and 0.15–0.35g of fat per pound of your body weight. You can adjust the numbers as your diet progresses.
Here’s what sample low- and high-carb days would look like for a 180-pound guy. (go to page two for the high-carb day)