PROD1GY

Hi! Im going to do a 3 day cycle of CHO cycling:
Day 1 - No Carb
Day 2 - Low Carb
Day 3 - High Carb
Day 4 - Repeat

Out of the 3 day split, I am thinking of working out on 2 of them.
Should I workout on the carb restricted days in order to deplete glycogen and then reload it on high carb days or what?
Also, I wish to do cardio, i just feel better doin in

Any help is good
Do you think somethin like k r ala or r ala would help?
Im thinkin of running Sesa/Lipidfx

skelooth

running ala will definitely help but won't make or breake you.

If I were following that schedule I would work out on the low carb and high carb days, and would do a big muscle group (like legs or back) on the high carb day. Then on the no carb day I would hit the cardio.

Out of curiousity, where did you get this cycle from? There are a ZILLION different cyclic diets that are based around carbohydrate diets. I'm a very big proponent of CKD so it skews my view on these types of diets. In my own opinion I'd rather see a 4 day cycle:

day 1 no carb
day 2 no carb
day 3 low carb
day 4 high carb

The 'trick' with low carb diets for fat loss (in my own personal opinion, take this with a grain of salt) is that when liver glycogen gets depleted the body is forced to resort to ketones for an energy source instead of glucose. (Ketones are made of fat, glucose is made of carbs).

Did the source of your diet post an example training routine? It may be best to model your program around that.

As for supplementing, I'm an advocate of mega dosing fish oil or 3-6-9 caps. 2g with every meal.

__________________

PROD1GY

I may run your cycle but this is my first CHO cycle diet.
I am planning on running it with fish oils.
I found this somewhere on Avant Labs.
I was planning on:
Day 1 - No Carb - Cardio
Day 2 - Low Carb - Back
Day 3 - High Carb - Chest/Shoulders
Day 4 - No Carb -
Day 5 - Low Carb - Arms/Cardio
Day 6 - High Carb - Legs/Abs/Cardio
Day 7 - Repeat

PROD1GY

BuMp

NYCmitch25

Trying to lose w8t? I think your missing a few things. I would lower calories to 200-300 calories below maintance or stay at maintance.
It works best if you train to deplete carbs/glycogen from your muscle by doing high reps 12-15 with 54-60 seconds rest between each sets.
I dont like your current low-carb plan. Its ok but not as effective. You can do AM cardio any day of the week but make Wed. day 3 a solid 60-90min session.
How low on carbs are you going? 200-300g at day? this has worked for me CKD (UD2)...

Diet
Day 1 - low-cal/low-carb OR no carb
Day 2 - low-cal/low-carb
Day 3 - very low-cal (500-1000 < bmr) /low-carb OR no carb
Day 4 - PM begin CHO load (med-high cals) or start in the AM day 5
Day 5 - Continue CHO load (med cals, switch to low GI carbs by PM)
Day 6 - low-cal/low-carb

Training (can do whatever split you want here.)
Day 1 - Chest/Shoulders/Abs
Day 2 - Back/arms?
Day 3 - AM Cardio (important), COULD DO PM Arms
Day 4 - Legs/Abs
Day 5 - Off
Day 6 - Powerworkout (3-4 sets, 3-6 reps of Chest, DL, Squat)
Day 7 - PM cardio (start depletion)
repeat

important
fish oil 6 a day
synburn or dexitrim appetite suppressives

NYCmitch25

dont do a big CHO load if bf% is > 15%
&
do the CHO load over the weekend but without powerworkout.

PROD1GY

Is the diet you typed up for me basically UD2?

NYCmitch25

y, i have much more if you want it via PM.:evil5:

NYCmitch25

^bump anyone else have any insight?

Since I dont know much beyond UD2 I asked a friend who is Pro bb'lder to critique your plan this is what he told me. I also did research. Basically that's not how he does. If he's cutting he'll do 4 no-carb days in a row, then have a carb-up day on the fifth day. If he's lifting on a no carb day he still eats 100 grams of carbs PWO. If hes bulking he just throws in 1-2 no-carb days on non-work-out days to keep his appetite up and keep fat off. He said the thing that's really important on those no-carb days is to eat lots of fat, preferably healthy fats. Almost half of your calories should be from fat, and you shouldn't lower your calories on no-carb days. You can eat a handfull of nuts on no-carb days, or some broccoli, just don't eat more than say, 5-10 grams of carbs at a time. That's if you have no energy and can't handle the fatigue.

Bro hope this helps. I plan on implementing a similar approach in the near future.

PROD1GY

This is the avants labs version.
People on BB.com use this way. And you train on High/Low carb days w/cardio on no carb.

NYCmitch25

http://www.c-k-d.com/ - this may help.