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Posts tagged “carb cycling

Supplement Review: Rocbody Meal Prep

  
We specialize in clean meal preparation. Whether you are trying to build muscle, get stronger, lose fat or improve health – Rocbody Meal Prep is here to assist you in reaching your individual goals. 

Your meals will be freshly prepared, weighed and portioned according to your order.

A lot of time and effort is placed into our service to make eating healthy more convenient and less stressful for you. 

Thank you for your interest in Rocbody Meals.

We look forward to making your Fit Life Easy!

   
 Special Announcement: We now offer fresh home delivery service to: Westchester, Bronx, Manhattan, Brooklyn, Queens, Long Island, Northern New Jersey and Southern Connecticut. Stay tuned and follow us on Instagram @rocbodyfitnesscafe for more information and special savings to absolutely crush your 2015 New Year Health & Fitness Resolutions!!

rockbodymealprep.com

I have gotten a few combinations. 

7oz ground bison with 6oz broccoli and 6oz sweet potato

7oz ground turkey with 6oz asparagus and 6oz sweet potato

7oz Tilipia with 6oz of mixed veggies ands 6oz sweet potato

I then cut the sweet potato and increased to 7oz of each vegetable

I had to discontinue the turkey as it was way too dry! It was torture eating it! The Bison is moist and delicious, but I can’t eat it 3 times a day! So I rotate 2 meals one day, one meal the next, 2 meals the next day etc… I rotate it with grilled chicken. 

I also removed the Tilipia, because it is good once in a while, but everyday it gets tiring! Plus the fear of transport back and forth from Manhattan in the summer is a worry. Especially; if for some reason I don’t eat it before I leave work, I carry it back to New Jersey and to the gym. 

My current configuration is:

7oz ground bison with 7oz broccoli 

7oz grilled chicken with 7oz  asparagus 

The food is delivered fresh not frozen! I though it was delivered frozen, so the hard part is being there for the delivery. 

The food is delicious! I’m pretty sure there is fresh garlic in the bison and the veggies. Add a little Siracha or Trader Joes green dragon hot sauce on the grilled chicken and boom it’s off to the races! 


Supplement Review: Vitargo POST: Just when you think the best can’t get any better! *

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The Truth Behind Vitargo

The post-workout or “anabolic/anti-catabolic”-window is without a doubt the most critical time frame for individuals wanting to transform their physique and, perhaps, for performance improvements.

The nutrients we consume during this time can have a tremendous affect on our physique and overall health. While there are many post workout products on the market, some are better than others. One of those is discussed here.

In the 1960’s, a duo of Swedish university scientists began research on carbohydrate/glycogen loading and published their work in the worlds leading science journal. From this same laboratory, which also invented and pioneered creatine loading, a new product – now patented – was first proven, but until recently, it has essentially flown under the radar.

I wanted to learn as much as I could about this product, what the big deal is, and why it is any better than Gatorade, white bread, or other post-workout products.

To find my answers, I had the privilege and honor to interview Anthony Almada, B.Sc., M.Sc., one of the leading experts in the field of supplementation and nutrition.

Going into the interview I wasn’t sure what to expect or how willing he would be to speak to me about this topic. However, coming out of the interview, nearly two hours later, I was nothing but impressed.

Mr. Almada’s knowledge in the field was nothing short of astounding, and as I continued the interview, I noticed how humble and sincere he was. Let’s learn a little more about this product, learn from one of the best in the field, and see how you can take your physique to the next level.

Who is Anthony Almada B.Sc, M.Sc?

Why was I surprised that Mr. Almada was so humble and sincere? Well, his CV is nothing short of impressive as he co-founded a company you might have heard of; EAS (formerly called Experimental and Applied Sciences).
Anthony Almada
+ Click To Enlarge.
Mr. Almada Runs One Of The Hottest
New Companies In North America, GENr8.
That’s right, he was essentially the mastermind behind that company and eventually sold the company to Bill Phillips. A graduate of Berkeley, with a Masters degree in nutrition and exercise biochemistry, Mr. Almada now finds himself running one of the hottest new companies in North America, GENr8, Inc. It has launched a new product in Vitargo® S2.

What is Vitargo®?

This product is a patented molecular carbohydrate, currently derived from a special barley starch. This was where my confusion began as I asked Mr. Almada why I had heard it could come from waxy maize and even potato starch. “[The product] you must remember is its own entity, and has its own molecular hand print,” Almada responded.
“While it can come from waxy maize, potato starch or barley starch, or even wheat or rice starch, the extraction technique is what is necessary to create it. The starting starch is far less important.

FEATURED PRODUCT: VITARGO S2
Vitargo® S2 GENr8 Presents:
Vitargo® S2
Fast Absorbing For Muscle Recovery And Refueling! Vitargo® S2 is the super-soluble form of Vitargo®, a patented, molecular carbohydrate with ZERO SUGAR.

To say that waxy maize and other forms of starch are what make it is simply not true unless it is extracted into the specific, patented handprint that makes it. And since it is patented, knocking off [this product] carries the risk of a law suit,” Almada adds.
While it can be made from most plant starches (potato starch, barley starch, or waxy maize from corn), what makes it patented and the fastest way to replenishing glycogen is not the source, but the unique, patented molecular “handprint.”

“So it doesn’t matter where it comes from, just that it is extracted properly and in our case here at [my company], we are using barley now and have the exclusive rights to [it] in several countries,” Almada says.

Is There Proof That It Works?

“Absolutely,” Almada responds.
“The first couple studies on [it] used potato starch and then eventually waxy maize, a type of starch that comes from a special strain of corn. This is where many companies got the idea to use waxy maize starches, but that is as far as they have gone. The magic of [this product] – the reason so many pro athletes/bodybuilders use it – is because it is PROVEN to work and DOES work,” Almada says.

“That is something few other companies can say, proof in human subjects that it is better than conventional post-workout drinks containing maltodextrin and sugars as the primary carbohydrate source. Again, this has been proven in university studies in athletes, not animals.” Almada says.

Consumer Confusion?

So, I asked Mr. Almada if many companies could in fact mislead the consumer by selling waxy maize as [his patented product], or making similar claims, when in fact it might have no more effect than white bread.
“Many companies have laid claims that their product has similar effects – faster out of the stomach, faster and greater glycogen repletion, higher insulin spikes, faster recovery – and just because a product simply says waxy maize does not necessarily mean it has the same effect as [my product] – or that it even works.” Almada added.

“[My company’s newest version] does in fact have a patent on [it] – from a variety of sources, and PROOF that it works[…], while waxy maize has… a cheap price. That is key as if one were to consume waxy maize instead of [my product], the results would be grossly different, although the consumer would have no clue.”

FEATURED COMPANY: GENr8
Featured Company: GENr8!
Only GENR8 makes the commitment to proper and diligent university-level product development that results in products that are research proven to be superior to other sport nutrition products before they enter the market.

“[Those] marketing waxy maize are making [similar] claims, with ZERO proof, and stating that they are getting great testimonials. People using the Chuck Norris Total Gym are also getting great testimonials,” Almada added.
Why is this product so different than other sources of carbohydrates?

Ok, so we now know that waxy maize and Vitargo are very different. Sure, the product can be synthesized via a specific process from waxy maize, but the same can be said of barley, potato, and a number of other edible starches.

GENr8 essentially has an exclusive to the Vitargo patents and guarantees it contains the molecular “handprint” proven in three university studies to work. So once we know for a fact that [this product] is present in our drink we must ask ourselves,” Why is it different and more beneficial than Gatorade or white bread?” The key lies in its osmolality, molecular weight, and “branching”.

Osmolality, molecular weight, and “branching” are key!

RELATED VIDEO: ANTHONY ALMADA TALKS ABOUT SUPPLEMENTS

Supplement Talk With Anthony L. Almada! !

Osmolality simply refers to how much water is drawn around a specific object. Therefore, if Vitargo has a low osmolality, then very little water will be drawn into your stomach and you will have no residual bloating after consuming it. No bloating in the stomach simply means it moves through very quickly, exactly what we want it to do.
“If you feel bloated or have a full stomach you have failed to maximize the post-workout window. Recovery doesn’t happen in your stomach – it happens in the muscle.” Almada says.

“That is why [this product] is so beneficial, it gets through your stomach and into the blood stream twice as fast as conventional carbohydrates. The faster it gets through the stomach and into the blood, the quicker the muscle and liver glycogen can be replaced. If you are bloated or have a full stomach, the nutrients are in the stomach, not the bloodstream, and they can’t help you if they aren’t in the blood.”

Ok, the low osmolality – which relates to the molecular size of the Vitargo molecule, aids in no bloating, but that can’t be the only reason it gets into the blood faster than other carbohydrates?
It’s not, as the other reason lies in its high degree of branching. Low osmolality starches may be able to move through the stomach and into the small intestine – where they are digested and absorbed – but what good is a starch that is quick to leave the stomach but slow to be digested and absorbed?

This new product is proven in university studies to enter the region of the small intestine – the ‘hot spot’ for digestion and absorption – over twice as fast as an equal amount of carbohydrates from maltodextrin and sugars.

RELATED CARBOHYDRATE ARTICLE
Post-Workout Carbs: Best Choices To Grow & Recover! There are really only two times of the day to take in simple carbohydrates: first thing in the morning and after your workout. Let’s look at our options and the Glycemic Index of these options.

But the critical step is digesting the product – into glucose and maltose (two glucose molecules connected) – and then absorbing it.
The “branching” of the massive Vitargo molecule, like a red-wood tree, allows it to be digested and enter the blood at 2x faster rate. This is no test tube study – it is results in exercising humans. Since it passes through the stomach and into the small intestine, and enters the blood two times faster than conventional carbohydrates, it is that much more effective.

The Insulin Advantage:
Ok – so now we have a way of delivering glucose into the blood with record speed (without the common side effect of bloating).
In the recent university study mentioned above, the rate of rise of insulin, and the insulin “spike” was 1.8 times higher and faster in just TEN minutes after taking 100 grams of Vitargo, compared to an equal carbohydrate load from maltodextrin plus sugars following exhaustive exercise.

What does insulin do? We all know it “opens” muscle cells to take in glucose, amino acids, and other muscle nutrients but what most do not know is that insulin is the body’s major anti-catabolic hormone, which shuts off the increase in muscle proteolysis (protein breakdown) that follows intense resistance training.

The Mt. Everest insulin spike from this product explains why it can replenish muscle glycogen 1.7 times faster than these same carbohydrates: insulin activates the path of taking glucose into muscle and storing it as glycogen.
Whether you lift weights, run track or are a long distance biker, the faster you absorb nutrients and replenish glycogen post workout, the faster you’ll recover. If you can shut down muscle catabolism faster, you may also see and feel greater gains in physique and performance.

Why Vitargo S2?
This product stands for Super Soluble, which makes it much easier to mix with water. In general starches don’t mix well with water and if you notice from other Vitargo sources it can coat your blender and cup quite nicely. According to Mr. Almada, this one mixes better than other starches and even previous forms of the original from waxy maize starch.
So there you have it, the low down on Vitargo. Make sure that what you have contains the “molecular handprint” that research studies have shown truly benefits humans post workout.

While it is true that you can initiate an insulin spike and glycogen replenishment with everything from Gatorade to white bread, none are as effective. In fact, a recent university study in humans, which compared waxy maize starch to maltodextrin plus sucrose, and to white bread (all equal carbohydrate calories), found white bread and waxy maize starch were EQUAL, with maltodextrin + sugar being TWICE as fast.

More importantly, waxy maize starch produced an insulin spike that was THREE times smaller and slower than maltodextrin + sugar, and twice as small and slow as white bread (this study confirms the slow digesting properties of waxy maize starch).
Since our goal is to replenish glycogen levels in our liver and muscle as quickly as possible post workout, as well as have an ample supply of it during our workout, increase the speed of fuel delivery to the blood, and to increase insulin release, these findings are key.

If your glycogen levels are lacking during a workout, it will be difficult to obtain a pump and work out intensely. Don’t forget that the brain’s favorite food is glucose, and this can come from the food you eat or the breakdown of stored glycogen in the liver.

Without adequate glucose to “feed” the brain, lethargy, fatigue and lack of training intensity follow. Try consuming this great product before, during and after your training – its “bloat-proof” response means fuel is being delivered like a race car fuel pump, not a gas station trickle. All are important times to ensure an adequate energy source is present in your blood stream.
Anthony Almada and his new company are on the cutting edge of new products and studies to help all of us reach our goals. Mr. Almada strongly believes that until proven in human studies, it should not be pushed on the public or on supplements.

The most exciting news is fresh out of the lab. A new study has recently shown that adding this product and carnitine together can, for the first time, dramatically enhance carnitine stores in muscles. In so doing, more carbohydrates can be stored to enhance growth and recovery, while at the same time ensuring that fat is still being burned!

“This study is a major break through in showing how we can supplement post workout to maximize our gains.” Almada says. The readers of Bodybuilding.com will be looking forward to the results and more from this exciting new company.

Summary:
GENr8 has the exclusive license to sell Vitargo in several countries, including the USA.

Vitargo can be synthesized from waxy maize, barley starch, or potatoes. The key is to have the specific, patented molecular hand print that is unique to it. While this can be done with any of the above sources. Waxy maize starch is NOT it – generic waxy maize starch is a SLOW DIGESTING starch. It is not this product unless properly extracted and therefore may be no more effective, or even inferior to, white bread.
It passes through the stomach and intestines and into the bloodstream 2x faster than maltodextrin and sugar.
It can replenish glycogen in muscles and liver following a workout 1.7x faster than maltodextrin and sugars.
It will significantly enhance insulin release 1.8x higher and faster than maltodextrin and sugars following consumption, which will aid in glycogen replenishment.
It passes through the stomach very quickly because of it low osmolality and high molecular weight. Therefore no bloating will occur. It enters the blood twice as fast because it is rapidly digested, due to the extensive branching of the Vitargo molecule.
A new study has recently shown that combining this product and carnitine can greatly increase muscle carnitine and glycogen stores, while still burning body fat.
-bodybuilding.com

Ok – so now we have a way of delivering glucose into the blood with record speed (without the common side effect of bloating).
In the recent university study mentioned above, the rate of rise of insulin, and the insulin “spike” was 1.8 times higher and faster in just TEN minutes after taking 100 grams of Vitargo, compared to an equal carbohydrate load from maltodextrin plus sugars following exhaustive exercise.

What does insulin do? We all know it “opens” muscle cells to take in glucose, amino acids, and other muscle nutrients but what most do not know is that insulin is the body’s major anti-catabolic hormone, which shuts off the increase in muscle proteolysis (protein breakdown) that follows intense resistance training.

RELATED INSULIN ARTICLE
Your Anabolic Powerhouse – Maximizing Your Insulin Response!
Insulin is one of the body’s most anabolic muscle-building hormones. Learn how this amazing natural hormone can promote muscle gain!

The Mt. Everest insulin spike from this product explains why it can replenish muscle glycogen 1.7 times faster than these same carbohydrates: insulin activates the path of taking glucose into muscle and storing it as glycogen.
Whether you lift weights, run track or are a long distance biker, the faster you absorb nutrients and replenish glycogen post workout, the faster you’ll recover. If you can shut down muscle catabolism faster, you may also see and feel greater gains in physique and performance.

Why Vitargo S2?

This product stands for Super Soluble, which makes it much easier to mix with water. In general starches don’t mix well with water and if you notice from other Vitargo sources it can coat your blender and cup quite nicely. According to Mr. Almada, this one mixes better than other starches and even previous forms of the original from waxy maize starch.
So there you have it, the low down on Vitargo. Make sure that what you have contains the “molecular handprint” that research studies have shown truly benefits humans post workout.

While it is true that you can initiate an insulin spike and glycogen replenishment with everything from Gatorade to white bread, none are as effective. In fact, a recent university study in humans, which compared waxy maize starch to maltodextrin plus sucrose, and to white bread (all equal carbohydrate calories), found white bread and waxy maize starch were EQUAL, with maltodextrin + sugar being TWICE as fast.

More importantly, waxy maize starch produced an insulin spike that was THREE times smaller and slower than maltodextrin + sugar, and twice as small and slow as white bread (this study confirms the slow digesting properties of waxy maize starch).
Since our goal is to replenish glycogen levels in our liver and muscle as quickly as possible post workout, as well as have an ample supply of it during our workout, increase the speed of fuel delivery to the blood, and to increase insulin release, these findings are key.

If your glycogen levels are lacking during a workout, it will be difficult to obtain a pump and work out intensely. Don’t forget that the brain’s favorite food is glucose, and this can come from the food you eat or the breakdown of stored glycogen in the liver.

FEATURED PRODUCT: VITARGO S2
Vitargo® S2 GENr8 Presents:
Vitargo® S2
Fast Absorbing For Muscle Recovery And Refueling! Vitargo® S2 is the super-soluble form of Vitargo®, a patented, molecular carbohydrate with ZERO SUGAR.

Without adequate glucose to “feed” the brain, lethargy, fatigue and lack of training intensity follow. Try consuming this great product before, during and after your training – its “bloat-proof” response means fuel is being delivered like a race car fuel pump, not a gas station trickle. All are important times to ensure an adequate energy source is present in your blood stream.

Anthony Almada and his new company are on the cutting edge of new products and studies to help all of us reach our goals. Mr. Almada strongly believes that until proven in human studies, it should not be pushed on the public or on supplements.

The most exciting news is fresh out of the lab. A new study has recently shown that adding this product and carnitine together can, for the first time, dramatically enhance carnitine stores in muscles. In so doing, more carbohydrates can be stored to enhance growth and recovery, while at the same time ensuring that fat is still being burned!

“This study is a major break through in showing how we can supplement post workout to maximize our gains.” Almada says. The readers of Bodybuilding.com will be looking forward to the results and more from this exciting new company.

GENr8 has the exclusive license to sell Vitargo in several countries, including the USA.
Vitargo can be synthesized from waxy maize, barley starch, or potatoes. The key is to have the specific, patented molecular hand print that is unique to it. While this can be done with any of the above sources. Waxy maize starch is NOT it – generic waxy maize starch is a SLOW DIGESTING starch. It is not this product unless properly extracted and therefore may be no more effective, or even inferior to, white bread.
It passes through the stomach and intestines and into the bloodstream 2x faster than maltodextrin and sugar.
It can replenish glycogen in muscles and liver following a workout 1.7x faster than maltodextrin and sugars.
It will significantly enhance insulin release 1.8x higher and faster than maltodextrin and sugars following consumption, which will aid in glycogen replenishment.
It passes through the stomach very quickly because of it low osmolality and high molecular weight. Therefore no bloating will occur. It enters the blood twice as fast because it is rapidly digested, due to the extensive branching of the Vitargo molecule.
A new study has recently shown that combining this product and carnitine can greatly increase muscle carnitine and glycogen stores, while still burning body fat.
– Special thanks To Anthony Almada for his time and expertise.

What Is Vitargo? Anthony Almada Sheds Light On Recovery Supplement!

Vitargo POST is the same Vitargo that you know and love with 20 Grams of Protein Added! What does that mean? Well, Vitargo itself I consider the perfect post-workout additive. However; Vitargo with additional protein added makes Vitargo a complete standalone supplement. Now Vitargo the king of carbs has become Vitargo The King of post workout!! With the additional protein added Vitargo is super easy to mix now! Vitargo POST can be mixed just like regular protein.

This stuff is amazing since I started using Vitargo POST I am down 15 pounds in less than two weeks. I am hoping to be down another five by Monday. 20 more to go after that to reach my goal. What’s crazy is that I am doing a low-carb diet and Vitargo POST is my only source of carbohydrates and my muscles are extremely full and my arms are as big as they have been in a long time! I truly feel like a monster on Vitargo POST!

**Update** October 8th 2014
Been on Vitargo Post for a little while now; my arms are looking and feeling monstrous!! I Iove this stuff!

**Update** October 9th 2014
I am going to tell you the Gods honest truth vitargo ambassador or not! Everyone has their own recipe for building muscle. They each have their own concoction for post workout recovery. And that’s okay as long as Vitargo is a part of it! Don’t throw out your protein; don’t throw out your pre-workout; don’t throw out your glutamine; don’t dry your creatine! Just add your Vitargo! I personally use a non-caffeinated pre-workout with beta alanine and a post workout shake with two scoops of whey protein 2 tablespoons of Chia seeds and two scoops of Vitargo Post! Currently; I am also adding two scoops of Biogro. And I feel like an absolute monster! you can make your shake anyway you want. You can add fruits or additives like glutamine or creatine. You can even add peanut butter or vegetables like carrots, but you have to add Vitargo! That’s the Gods honest truth! It really doesn’t even matter what kind of protein you add, you can use whey, casein, rice, hemp,

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**Update** October 13th 2014
People are telling me they see a transformation happening and asking what I am taking! Vitargo POST is the only source of carbs! It’s keeping my muscles full as I am cutting my carbs! Making me feel like a monster! I absolutely love this stuff! This week I am switching to fish all week! It should be a drastic change this week! I so hate fish 4xs a day! Ugh!

**Update** October 23rd 2014
Switching back to chicken and avocado today, fish has too much cholesterol and Mercury. Changing my Vitargo protocol! One scoop Vitargo preworkout and one scoop Vitargo POST postworkout. Let’s see how that works out! Will I be able to pack on lean mass and in turn burn fat while on a low carb diet; with Vitargo as my only carb source? Let’s find out!

**Update October 27th 2014
Compared Vitargo POST with Vitargo S2 and the powders themselves are drastically different!

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The addition of Whey protein drastically changes the molecular makeup, you can definitely tell the difference. Is that good or is that bad? It’s actually neither. It’s preference. I prefer the Vitargo POST only because I am trying to drop weight and by adding the 20g of protein it has a better carb-to-protein ratio. Maybe that just makes me feel better lol. But I also love Vitargo S2 I just add protein to it, so to me it really doesn’t matter. Like I said its preference it just cool to see them side by side and notice the actual difference.
Check it out at genr8speed.com

I truly love this stuff! Vitargo rules!


Supplement Review: Vitargo – the King of Carbs *

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Vitargo®S2 is the super-soluble form of Vitargo®, a patented, molecular carbohydrate with ZERO SUGAR. Only Vitargo®’s low osmolality, molecular carbohydrate form is university-research proven to move through the stomach more than twice as fast as the carbohydrates (e.g. maltodextrin and sugars) found in other sport drinks and powders. That means faster carbohydrate digestion and absorption into the body. It also means no bloating or that “heavy stomach” feeling common to ordinary carbohydrate-based products. Furthermore, Vitargo®S2 IVg technology is the only product of its kind that is university-research proven to deliver carbohydrate to muscle and the rest of the body 2X faster after exhaustive exercise and to accelerate glycogen refueling and recovery.

Because university studies have shown that Vitrago – when consumed at rest – was able to transit out of the stomach twice as fast as ordinary carbohydrates, many of our elite and pro athlete users take VitargoS2 before or during training/competition or at half-time, between periods, on the bench and while transitioning between sports (e.g triathletes).

That means that the actual product available to you is more rapidly and efficiently digested and absorbed and provides critical carbohydrate fuel to muscle and the body faster than ordinarily-used carbohydrates after exhausting exercise. This in turn leads to university-research proven acceleration of refueling of muscle and the rest of body and university-research proven acceleration of recovery leading to a return to higher performance sooner. Only GENR8 ensures Proof Before PromisesTM. Other, less expensive products might make similar but unproven claims. What they should really be claiming is It’s Cheaper to LoseTM!

Vitargo® is the only refueling and recovery supplement of its kind to be university-research proven to be superior to carbohydrates in ordinary sport performance and recovery drinks or powders.

Over 2X faster movement of carbohydrate through the stomach. 1
– For faster refueling during high intensity exercise and without bloating or a “heavy stomach” feeling!
168% faster recovery of muscle glycogen after exhaustive exercise. 2
– To prepare you to perform optimally again sooner!
Up to 23% greater endurance performance after just two hours following intense, exhaustive exercise. 3
– For improved performance within the same day or optimal performance the next!

Vitargo®S2 is the super soluble form of Vitargo®, a patented molecular carbohydrate. Compared to carbohydrates such as maltodextrin and sugars used in ordinary fuel and recovery drinks and powders, Vitargo®’s patented IVg technology is university-research proven to:

1) Move through the stomach more than 2X faster,

2) deliver fuel to muscle and the rest of the body more than 2X as fast within 10 minutes after exhaustive exercise leading to

3) accelerate glycogen recovery by 168% and

4) a return to higher performance up to 23% greater. The bottom line is that Vitargo®S2 is only refueling and recovery product that is university-research proven to be the strategic solution for serious athletes to maximize performance.

To fully understand the Vitargo®S2 revolutionary endurance performance advantage you must understand the science and see how Vitargo®S2 stands alone among related products as it is the only product of its kind to have university-research proven superiority.

Carbohydrate is the critical fuel for muscle and the brain during higher intensity training and competition.

Carbohydrate is derived from carbohydrate stores (glycogen) in muscle and the liver as well as from carbohydrate consumed during performance.1 Glycogen is a carbohydrate polymer, made up of branching chains of glucose and is muscle’s predominant fuel during higher intensity training and competition. 2,3 Meanwhile, liver glycogen along with consumed carbohydrate is crucial for maintaining optimal blood glucose levels during intense training or competition to help fuel muscle and to maintain mental focus and optimal neuromuscular performance. 1,4

Glycogen stores in muscle (and the liver) are limited and once they as depleted athletic performance decreases.

During intense training and competition, glycogen stores are progressively reduced mostly due to increased epinephrine (adrenalin) in the blood.1 Once muscle glycogen is depleted, fatigue and decreased performance follow closely. This can happen in just a couple hours for runners, cyclists or triathletes, especially if they push too hard, and don’t refuel strategically during the effort. 1,5 For intermittent-sprint athletes such as soccer, football and hockey players muscle glycogen stores can be exhausted earlier, however they certainly have more opportunity to refuel during breaks, halftime, etc.

Having more glycogen at the onset of training or competition can allow you to perform at a higher level for longer.

Despite its critical role in high intensity performance, muscle has a limited storage of glycogen, usually around 2 to 3% for endurance athletes. 1,5 That means that the more glycogen you have at the onset of a training session or competition, the harder and longer you can perform. 1 For instance, incomplete recovery of muscle glycogen (<2%) led cyclists to fatigue more than 30 minutes earlier than cyclists with pre-exercise muscle glycogen stores in excess of 3%. 5 Applied to athletes that train or compete daily (or sooner), incomplete glycogen recovery from a previous training will hinder performance in the next.

Rapid muscle glycogen recovery is critical to perform again at a higher level the next day or within the same day.

Once depleted, glycogen stores will need to be refueled in order to train or compete at an optimal level again. The problem is that it can take a full day or more to fully recover these precious fuel reserves. Timing is critical and the sooner you can begin refueling of glycogen and to do so at an accelerated rate, the quicker the recovery will be and a return to a higher level of performance. 6 This is critical for athletes that train or compete daily and especially those that train or compete more than once during a single day (e.g. multi-sport athletes, tournaments). This can also provide a performance advantage for athletes who have breaks in training or competition such as half-times, between periods, or bench-time, etc.

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2.3 times Faster Energy Delivery to Intestines.
This leads to more efficient digestion and absorption as well as delivery to muscle after exhaustive exercise.

Virtually all other sport refueling and recovery drink formulas use carbohydrates such as maltodextrin; and sugars like glucose (dextrose), fructose and sucrose. The problem with these carbohydrates is that they result in a beverage that has a high osmolality, which refers to how aggressively it will pull water. This sponge-like property slows the movement of those carbohydrates through the stomach, which in turn slow refueling efforts. On the other hand, Vitargo®S2 is patented molecular carbohydrate which has a relatively low osmolality and is university research-proven to empty from the stomach 2X faster within the first 10 minutes than ordinary carbohydrates.7 This break-through in accelerated performance refueling and recovery is due to the Vitargo®’s patented IVg technology.Other, less effective products, which may cost a little less, might make similar but unproven claims related to their carbohydrate source. What they should really be claiming is that It’s Cheaper to Lose™!

Vitargo®S2 refuels muscle more than 2X faster in as little as 10 minutes after exhaustive exercise vs. other carbohydrates.

The problem with carbohydrates found in ordinary sport fuel and recovery drinks and powders is that they can stay in the stomach longer and are absorbed more slowly than Vitargo®. This means that muscle must wait for critical refueling carbohydrate. One university study comparing Vitargo® to the carbohydrates in ordinary sport fuel and recovery products found that Vitargo®, when given immediately after glycogen depleting exercise, increased blood glucose levels at a two times faster rate and within minutes.8 Furthermore, despite delivering fuel twice as fast, Vitargo® did not lead to a blood sugar crash.8 Let’s face it, every minute counts when it comes to glycogen refueling and recovery after intense training or competition. Therefore, it simply doesn’t make sense to make muscle wait longer than it has to for carbohydrate to refuel!

Vitargo®S2 does not cause bloating or a “heavy stomach” like other sport fuel and recovery products formulated with maltodextrin and simple carbohydrates

University research conducted in subjects at rest showed that Vitargo was able to transit out of the stomach twice as fast as ordinary carbohydrates. This may explain why many of our elite and pro athlete users notice no bloating or “heavy stomach” feeling when they use Vitargo S2 before or during training or competition.

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1.68 times Greater Glycogen Recovery in First 2 Hours.

Researchers have found that there is a one to two hour “window” of opportunity after training or competition when glycogen recovery is most rapid. Vitargo® basically bypasses the window and “blows the roof off” of the process by recovering glycogen stores 168% faster than carbohydrates found in ordinary sport recovery drinks. 9 This break-though in glycogen recovery is due to the patented IVg technology of Vitargo®S2. Furthermore, the fructose found in many ordinary sport refueling and recovery products either as fructose, half of sucrose or half or more of high-fructose corn syrup (HFCS) is absorbed much slower thand other carbohydrates and has been shown in university research to be an inferior refueling and glycogen recovery carbohydrate.4 For serious athletes this carbohydrate source simply doesn’t cut it!

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Up to 1.23 times great Max Endurance Performance.

Faster recovery results in better performance more quickly. How much better and how much quicker? A university study found that when individuals used Vitargo®S2 – after glycogen-depleting exercise – they were able to perform up to 23% better after just 2 hours of recovery than when using an equal amount of carbohydrates as those found in ordinary sport recovery drinks and powders. 8 Superior recovery means that you can be sure that your glycogen stores will be more refueled when you head out to train or compete again the next or even the same day.

References:

1. Wildman REC and Miller BS. Carbohydrates in Exercise. In: Sport and Fitness Nutrition. Wadsworth Publishing, 2004.
2. Romin JA, Coyle EG, Sidossis LS, et al. Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. American Journal of Physiology 1993: 265: E380-E391, 1993.
3. Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. Journal of Applied Physiology 1986 Jul;61(1):165-72.
4. Casey A, Mann R, Banister K, Fox J, Morris PG, Macdonald IA, Greenhaff PL. Effect of carbohydrate ingestion on glycogen resynthesis in human liver and skeletal muscle, measured by (13)C MRS. American Journal of Physiology: Endocrinology and Metabolism. 2000 Jan;278(1):E65-75.
5. Bergström J, Hermansen L, Hultman E, Saltin B. Diet, muscle glycogen and physical performance. Acta Physiologica Scandanavica 1967; 71(2):140-50.

1. Leiper JB, Aulin KP, Söderlund K. Improved gastric emptying rate in humans of a unique glucose polymer with gel forming properties. Scandinavian Journal of Gastroenterology 2000 ;35:1143-1149.
2. Aulin KP, Söderlund K, Hultman E. Muscle glycogen resynthesis rate in humans after supplementation of drinks containing carbohydrates with low and high molecular masses’ European Journal of Applied Physiology, 2007; 26: 149–154.” to “2008; 26(2): 149-154
3. Stephens FB, Roig M, Armstrong G, Greenhaff PL. Post-exercise ingestion of a unique, high molecular weight glucose polymer solution improves performance during a subsequent bout of cycling exercise Journal of Sports Sciences, 2008; 26(2): 149 – 154.

Let’s face it; a sport nutrition product’s claims are only as good as its research proof. Vitargo®S2’s patented IVg technology is the only product of its kind that is university-research proven to be a more effective refueling and recovery carbohydrate source than those found in virtually all other sport and recovery products.

Use Vitargo®S2 before training and competition to “top off“ glycogen stores and to deliver readily available fuel for muscle and the rest of the body at the onset. Vitargo®S2 is a favorite for people that train or compete early in the morning. Vitargo®’s ability to move through the stomach quickly means no bloating or discomfort associated with other sport drinks.

Before (Pre) Training/Competition:

• Mix 1 or 2 level scoops of Vitargo®S2. See HOW TO USE Vitargo®S2 for directions.
Drink to rapid fueling!

• Follow proper hydration guidelines prior to onset of training/competitionin addition to using Vitargo®.

Use Vitargo®S2 during training and competition to provide the fastest fuel to maintain high-intensity performance. Vitargo®S2 is the ideal choice during halftime, in between periods, at the turn, and in the transition area (e.g. triathlons). Vitargo®’s ability to move through the stomach quickly means no bloating associated with other sport drinks so you can re-engage high intensity performance without discomfort or a “heavy stomach”. See HOW TO USE Vitargo®S2 for directions.

During Training/Competition:

• Pre-mix 1 or 2 level scoops of Vitargo®S2 and consume during resting periods, breaks, and intermission. See HOW TO USE Vitargo®S2 for directions.
Drink to rapid re-fueling!

• Follow proper hydration guidelines in addition to using Vitargo®.

Use Vitargo®S2 immediately after training and competition to accelerate the recovery of glycogen stores. In doing so you will be able to perform at higher level more quickly than with carbohydrates found in ordinary recovery drinks and powders. This is especially critical if you are training or competing more than once in a single day and/or on a daily basis. See HOW TO USE Vitargo®S2 for directions.

After (Post) Training/Competition:

• Take 2 level scoops of Vitargo®S2 as soon as possible after finishing. For optimal recovery following intensive training or compeitition, take another serving 30-90 minutes after your first serving. See HOW TO USE Vitargo®S2 for directions.
Drink to more glycogen!

Use Vitargo®S2 in between training and competition to continue to recover glycogen stores before you train or compete again. For best results after heavy training or competition use another serving 30 to 90 minutes after your first serving. You can use Vitargo®S2 in carbo-loading. Remember fully recovered glycogen stores are crucial to before you best in your next training or competition. This is especially critical if you are training or competing more than once in a single day and/or on a daily basis. See HOW TO USE Vitargo®S2 for directions.

Between Training/Competition:

• Use Vitargo®S2 to continue to recover glycogen throughout the day between training or competition. Vitargo®S2 is a favorite sugar free carbohydrate source of top athletes when they make smoothies. Vitargo®S2 is ideal for carbo-loading protocols. See HOW TO USE Vitargo®S2 for directions.
Drink to more glycogen!

Note:
• Vitargo®S2’s unique molecular viscosity makes it feel thicker than other carbohydrate drinks. Be sure to experiment with Vitargo®S2 before and during training to see if you prefer 1 or 2 scoops.

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genr8speed.com

**Update** February 25th 2014
The first time I used I didn’t follow the video on how to mix it, just to see how bad it was and let me tell you it’s freaking nasty! Clumpy dry powder that sticks to the roof of your mouth!

Then I followed the video:

And it worked perfectly! Seriously; shake it for a minute! Then drink it!

**Update** February 26th 2014
It worked beautifully today. Not crazy bout the taste as it’s sweet and thick and gel like, but remember it is the king of carbs so it’s expected. The taste is tolerable. Saturday I am going to try and use unflavored mixed with my protein.

My arms were exploding after vitargo! I can’t wait till I can drink it daily!

**Update** March 2nd 2014
I took the unflavored today for the first time and let me tell you, it is a pain in the ass to mix, but unflavored is the way to go!

Get a shaker and put in 10 ox water and one scoop vitargo the shake for a full minute! That’s one Mississippi two Mississippi etc don’t cheat and count too fast! A FULL MINUTE! Then add 10 more oz of water and add 2 scoops (ETB) Eat the bear protein and shake again! If you are adding another scoop of vitargo add that then shake again for a full minute then add ETB and shake a 3rd time just until protein is mixed.

Now why you ask? Because I love my ETB! When the Vitargo is mixed with ETB it’s almost undetectable! A tiny aftertaste, but it’s better than the sludgy like gloppy sugary sweet fruit punch flavor Vitargo.

I haven’t had the orange yet, so stay tuned for that next weekend. Wednesday I will be having the second scoop of unflavored.

**Update** March 4th 2014
Test:
Tomorrow is Wednesday it’s my lone carb day. I am currently carb cycling:

Monday-Tuesday low carb
Wednesday-carb
Thursday-Friday low carb
Saturday-Sunday carb

So, since Wednesday is the lone carb day I am going to do one scoop of Vitargo pre-workout and one scoop post-workout! I want to see if my muscle bellies fill out more and stay full longer.

Stay tuned!

**Update** March 6th 2014
I got such a pump from 2 scoops one before and one after it was crazy! My arms are still full! I hope they stay that way tomorrow until Saturday and Sunday my carb days and more Vitargo!

**Update** March 19th 2014
My shoulders have doubled in size and my rear traps are starting to pop out of my shirt again! I attribute that to superior protein and Vitargo! On days I use Vitargo and the morning after my muscles are super full and I feel like a monster! Then my low carb days come and I am human again 😭! I can’t wait till my sixpack returns and I can use 2 scoops daily! I will probably turn green from that!

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**Update** April 23rd 2014
I’m waiting to hear from Vitargo about being a Brand Ambassador! I have been approached by many companies to do so, and the only one I said yes to was Vitargo! I hope they approve me! This stuff is for real! I can’t wait to see the difference in my body on a steady dosage of vitargo! I hope to return to pre-injury form and beyond! I truly believe in Vitargo! They test it, they back it by science! And they are knowledgeable beyond belief about their competition! Like no other company!

**Update** September 29th 2014
A lot has happened in the summer! I started my masters degree at Utica College for Cyber Security. I got a fulltime job in Cyber Security in Manhattan, NY (huge daily commute). I moved in with the love of my life. And the biggest thing! I injured my knees! It was a combination of wearing dress shoes instead of military boots and not being able to wear my orthotics, plus walking 2 miles a day to the job and working my ass off in the gym. I dropped to 250lbs solid, but I was glycogen depleted and my muscles were flat due to a low carb diet.

I noticed that with supplementing Vitargo my muscles held my pump and thickness much longer and were less depleted while on the low carb diet.

Then came the injury. I couldn’t do cardio for 3-4 months add in a girlfriend baking a whole slew of goodies and saying try this and then add in BBQ’s and I sky rocketed to 290lbs!

Now enter Vitargo again! Having seen the amazement of what Vitargo did in a casual test, I became a Brand Ambassador! Not because; I just want to promote a product, but because it truly works! People have been coming up to me telling me my arms, chest and shoulders are huge! When previously due to shoulder surgery they were totally gone! I’m not exaggerating! My right arm which was the 1/2″ bigger arm at 21 1/2″ was down to 15″ and my left arm was still 21″ I had to wear XXXL Shirts for almost a year to hide it! My left arm eventually dropped to 18″ but now I’m back! Heading back to were I was!

Now to Vitargo itself! I have had some comments as to past posts about what do I think of the product, sum up all your different posts.

Here it goes: At first I had trouble mixing it as I mixed it like a regular protein shake and it was sludgy. That was my error as I didn’t shake it long enough. It does thicken as it sits so drink it fast! It will give you a nice feeling of satiety for those on a diet!

Once I watched the video on YouTube it was easy! And since using it my experiences have noticed a few other things. I like the orange mixed with my protein shake either cookies and cream or chocolate it doesn’t matter as you can’t really taste it too much only a little orange twang. It also depends on the shaker that you use! I was using a cheap Rubbermaid shaker and it didn’t break up the Vitargo or any another protein for that matter…

I then got the Smart Shake and it’s great because it has 3 containers! One for preworkout, one for Vitargo and one for protein! It’s perfect!

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The change in shaker makes all the difference! It breaks it up in 30 seconds or less! As opposed to the recommended minute! It makes taking Vitargo seamless and effortless! Now to the actual product. Taste: Unflavored is undetectable except a little thickening of your shake. Orange is my current favorite as it is delicious. Fruit punch I hated and that’s ok! Not everyone is going to like every flavor! You might love it and tell me I’m crazy. I’ll go on record as saying that I don’t really like any fruit punch drinks or supplements they are too sweet for me, so it’s no surprise that I don’t like the fruit punch. As for Orange; I always like orange! I eat the orange m&ms, orange sour patch kids, orange mio anything orange lol.

Now to the product effects: it’s amazing! End of story lol!
Seriously; do you know how big you are when you have a pump? Then how you go back to normal a half hour later… Well imagine almost staying the same size as you are pumped! My muscles are so full! I feel my biceps all the time when I flex. I can tell if I am depleted or dehydrated. I can tell if I am 1/2″ less. I can not get my hand 1/2 way around my biceps, if I can then I’m depleted. When I am pumped I can not roll the back of my sleeve by myself. When I was injured, I didn’t have a problem doing that. I’m back to not being able to reach lol. Heavy weights and Vitargo has helped me get my life back on track! I thank Vitargo from the bottom of my heart!

Now here comes the real test! I am going on a low carb diet and Vitargo is my only source of carbs! I am going to shred! In one week: I am already down 12lbs and people are telling me how huge I look! My only source of cardio exercise is rebounding as I am trying to strengthen the tendons and ligaments around my knees.

With Vitargo, rebounding and a spot on diet I believe I will be in the best shape of my life and I will further my military career! Stay tuned for updates!

I promise not to do anything stupid like: jump out of planes, do mma or mud runs until I reach my goal! No more injuries!


Diets: Carb Cycling is it the secret to getting lean and big? *

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oatmeal and cinnamon bun ETB

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Sweet potatoes see recipe here on this site!

Carb Cycling 101
By Chris Powell
Carb cycling is the foundation of what I do every day and with every client. It works! I’m going to introduce you to the basics of carb cycling and the four different carb cycling plans—Easy, Classic, Turbo, and Fit—as well as 9-Minute Missions, which work in combination with carb cycling for optimal weight loss results.

First up, the carb cycling basics.

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.

While each plan has a different mix of high-carb and low-carb days, each day works basically the same:

Eat five meals—no more, no less.
Eat a high-carb breakfast that includes both protein and carbs within 30 minutes of waking.
Eat your remaining 4 meals—either high-carb or low-carb, depending on the plan you’re following—every 3 hours.

Drink a gallon of water.
How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Here’s why:

Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods). Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!
Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.
So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

What are the benefits?

Carb cycling has many benefits:

It fits any lifestyle.
You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
You’ll feel better and have more energy.
You’ll eat the foods you love.
You’ll build lean, strong muscles.
You’ll be empowered physically, mentally, emotionally, and spiritually.
We’ve touched briefly on carb cycling. Learn more about my four Carb Cycling plans to find your ideal one and let’s get cycling!

Carb Cycling: The Turbo Cycle
If you want to shed those extra pounds extra fast, the Turbo Cycle is for you. Of the four carb cycles, this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight really, really fast!

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a calorie-restricted cycle. Women should not consume fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. These low-carb days are powerful weight-loss accelerators!

Here’s what a Turbo Cycle week looks like:

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As with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles. This program is tailor-made to you and you alone!
-chrispowell.com

Here’s another sample

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All that above is fine and dandy! But how do we calculate it and personally apply it?

If you have the goal of getting six-pack abs, one of the most important things you can do to achieve this is to take a very close look at your diet program. If you aren’t eating properly, it’s going to be very hard to get down to the lower levels that are required for six pack abs, thus full results will be unlikely.

Often, the standard lower calorie diet will get you down to a level of body fat where you can see the top two abs fairly clearly, but it won’t be enough to get you the full six-pack abs that you’re really looking for. To obtain that level of definition, you have to step up your diet game and really push hard for maximum results.

Usually, this will come in the form of carbohydrate cycling. Since protein requirements really cannot be lowered as you progress along with the diet (they in fact should be increased if anything), the only two options you have are to decrease fats or decrease carbohydrates. Typically fats are already low themselves, so this leaves carbohydrates.

Let’s go over the most common carb cycling approach used, which is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days.

One Of The Most Important Things You Can Do To
Achieve Six-Pack Abs Is To Take A Close Look At Your Diet.

Figuring Out Weekly Calorie Balance:

Because the calories you consume over the course of each day during the week is going to vary when you carbohydrate cycle, you should be instead using the weekly calorie balance as an indication of how many you need for weight loss.

When aiming to get down to the very low levels of body fat required for six-pack abs, expect to go down to about eight or nine calories per pound of body weight. Some individuals won’t need to go quite this low, but for most it will be a requirement.

So what you’ll do is take your current bodyweight in pounds and multiply by nine (always start at the highest point and work your way down as you need).

Let’s say right now you’re 150 pounds. This gives you an average intake of 1350 calories per day (150 X 9), or 9450 calories per week.

You Should Be Using The Weekly Calorie Balance
As An Indication Of How Many You Need For Weight Loss.
View The Carb Cycling Calculator Here.

Figuring Out Your Daily Calorie Balance:

Now that you have your weekly calorie requirement, you can use this to formulate your daily calorie balance. For best results you’ll want to make your high carb days quite high and your low carb days very low.

This is to really trick the metabolism into thinking you aren’t dieting at all on your higher carbohydrate days to prevent it from slowing down, as well as to provide the fuel the body needs when exercising at such a high intensity.

All of this said, you do have protein requirements you must meet. Let’s set your protein requirements at 1.5 grams per pound of body weight. This is a very good number to use when really aiming to reach maximum leanness since the additional protein will both spare lean muscle mass and help keep you feeling satisfied.

So you have 150 pounds times 1.5 grams of protein per day, which equals 225 grams of protein. This then works out to an even 900 calories (225 X 4 calories/gram of protein).

For Best Results You’ll Want To Make Your High Carb Days Quite High And Your Low Carb Days Very Low.

Low Carbohydrate Days:

On your low carbohydrate days, you’re going to limit yourself to eating mostly protein with a very small amount of dietary fat as well as incidental carbohydrates – those found in vegetables or the carbs that come along with your protein source (such as with cottage cheese for instance).

So we take your protein requirements of 900 calories per day and add roughly 200 more calories to this, for a total daily intake of 1100 calories.

Be aware that these days aren’t exactly going to be easy, but you’re going to get great results if you can push through them – plus your non-diet days will feel that much better.

Higher Carbohydrate Days:

Next, the number of calories you have on your higher carbohydrate days will depend on how many days of training you’re planning.

On a diet such as this, a full body workout program tends to work quite well because it will hit the muscles with a maximum frequency (which is good from a lean muscle retention viewpoint) but will still provide plenty of time to rest to prevent overtraining on your reduced calorie intake.

You can choose an upper and lower body split instead, but be aware that this will mean more high carbohydrate days with fewer low carbohydrate days. That will not influence your weekly calorie balance since we’ve already pre-determined that, but it will mean lower calories on each training day.

Let’s use a full body workout performed three days a week as an example. So out of your total weekly calorie requirements (9450), you have used up 4400 calories (1100 calories X the four days you aren’t lifting weights). This leaves you with a total of 5050 calories to spread out over those three training days (about 1680 calories).

Since we aren’t restricting calories nearly as much on these days, you can decrease your protein intake slightly to 1.2 grams per pound on those days, meaning 720 calories will be devoted to protein (1.2 X 150 pounds X 4 cals per gram of protein).

Now you have 980 calories left over. Some of this should be directed towards healthy fat since it is important for overall health, but you do want to keep fat on the lower side since our main objective is to shock the body with all the carbs to stimulate the metabolic rate, restore muscle glycogen, and provide you with more energy.

Reserve approximately 30 grams of fat (bodyweight in pounds X 0.2), so 270 calories worth. Now you have 690 calories left over for carbohydrates (1700 – 720 – 270) – or about 173 grams.

You’ll want to focus the majority of these calories right around the training period since this is when your body needs them the most. Plus by doing so, you’ll find that the rest of the day stays quite similar in terms of meal planning to your low carbohydrate days.

Conclusion:
So there you have all the calculations you need to put carbohydrate cycling into full effect. Keep in mind that you may wish to vary these numbers based on your own needs, but this is meant to illustrate to you the overall concept and how you would go about setting it up.

Some individuals also like to work medium carbohydrate days in there as well (used on upper body training days so high carb days are left for lower body training days), but this will make it a bit more complicated since you’ll have more numbers to work with.

Either way, with time and dedication, this type of diet when combined with a solid workout program should get you the results you’re looking for.

1 / High Carb Days Should Be Placed On Your Heavy Training Days
The very first thing you must know as you go about designing this type of diet program is that in order to see your best results, you should be putting your highest carbohydrate diets on the days you perform your hardest workout sessions. For most people, this will mean leg day (or if you’re using a full body workout, it may mean going high carb on all three of those days).

The reason for doing this is simple – the body needs those carbohydrates the most on these days. Having them before you do the workout will help fuel you in the gym so you can work harder and push more weight, and then having the influx of carbohydrates after the workout session will help saturate the muscles with carbohydrate storage (muscle glycogen) and aid with recovery.

Since you want all these carbohydrates to be put to best use on this diet, and have the least likely chance of turning into body fat, this means timing them correctly throughout your week.

2 / Expect To Experience Some Water Weight Gain
Second up on the list of ‘musts’ that you need to know, and be prepared for, is that you will very likely experience some water weight gain when doing the higher carbohydrate day. For every gram of carbohydrate you take into the body, you’ll store four grams of water with this. If you’re eating 200-300 grams of carbohydrates on those high carb days, this adds up very quickly.

Those who are leaner tend to experience this effect the greatest because at that point, any water weight gain is highly noticeable. Try not to let yourself get too alarmed over this. It’s a normal process and is not fat gain. Within a day back on your regular low-carbohydrate plan you should notice this recede.

If you’re someone who really struggles psychologically with weight fluctuations (and how you appear in the mirror), this very well could mean carbohydrate cycling is not for you. It is a side effect of this type of plan, and therefore something for which you must absolutely prepare yourself.

3 / Choose Carbohydrates Highest In Glucose Or Complex Carbs
When it comes to food selection while performing a carb cycling fat-loss diet, you want to think glucose. Either simple glucose sources (preferably around the workout period when they are absorbed quickest) or complex carbohydrates that will break down into glucose.

What you want to avoid here is fructose (such as high-fructose corn syrup), as this type of carbohydrate will behave differently in the body and won’t have the same benefits as glucose does. If you were to intake a large amount of fructose on your high carbohydrate days, there is a much greater chance some of this may get converted into body fat gains since it won’t get stored in the muscles as readily.

4 / Decrease Fat Intake On High Carbohydrate Days
Another important thing to remember as you go about your carb cycling diet is that you should also be decreasing your overall dietary fat intake on days you go high carb. It is normal for most people to increase their overall calories on the high carb day (to boost the carb intake that much higher) but by lowering the fat intake, you allow more room for those carbohydrates without going really crazy with your calorie level.

Ideally, stay within 300-600 calories of your low carbohydrate day intake to prevent the excess calories from canceling out the fat loss for the week unless you are specifically planning to have very low calorie, low carb days (see the example below).

5 / Maintain Your Target Weekly Calorie Level For Fat Loss
The fifth fact to know about carbohydrate cycling, linked to the point above, is that your total weekly calorie intake must remain at what is necessary for overall fat loss. Let’s look at an example.

Let’s say that you currently maintain your body weight at 2200 calories per day or, 15,400 calories per week. This means to lose one pound per week, you must create a calorie deficit (per week) of 3500 calories, or take in just 11,900 calories.

On a standard diet where you maintain the same calorie level on all seven days, this would mean you take in 1700 calories per day (2200-500=1700).

Now, since you are carbohydrate cycling and want your high carbohydrate days to have more calories, you’re going to get a little more fancy with the math.

Let’s say you actually want your high carbohydrate days to be above maintenance (to really boost the benefits that this diet has to offer), and plan to have three high carbohydrate days.

Let’s set those three days at a calorie intake of 2400 (keep in mind protein should stay constant throughout the whole week).

Now, since those three days equate to 7200 calories, this means you have 4700 calories left over for the remaining four days, or about 1200 calories each.

As you can see, those low carbohydrate days are quite low in calories, however, after coming off the higher carbohydrate day most people find this to not be a struggle.

If you’d prefer not to bring your low carbohydrate days that low in overall calories, simply adjust the total calorie intake on the high carbohydrate days slightly downwards. That will give you more calories for those low carb days. For example, you might do three high carbohydrate days at 2000 calories and four low carbohydrate days at 1500. As you can see, this stays within the 300-600 range better that was described in the point above.

It’s all about balance – make sure your weekly intake is where it needs to be and distribute the calories from there based on your set-up preferences.

Conclusion
So there you have it — all the information you need to know to get started with carbohydrate cycling. It does tend to be a superior form of diet for those who are really looking to maintain workout performance and prevent weight loss plateaus from occurring.

Just keep in mind that it will require more planning from a meal perspective to make sure you’re following the intakes you have set, so dedicate a little more time out of your day to do this.
-bodybuilding.com

Lets see how this works! Stay tuned!

**Update** February 12th 2014
I completed my first week lets see what the scale says, I can see more definition in my arms this week so I’m sure I benefited. However; because I am carbed up the scale might be higher. Idk I am a little nervous!
249lbs I lost a pound! Sweet!!

**Update** February 15th 2014
Another half week down and I’m down another 2lbs! 247lbs 2 more will be 100lbs total loss since my post surgery. And 45lbs in this latest push

**Update** March 19th 2014
My weight is holding around 250, my shoulders have doubled in size since I started carb cycling and my bodyfat is slowly still dropping.

Seems to be working, I have just increased my healthy fat intake yesterday from just fish oil to fish oil, avocado and extra virgin coconut oil.

Lets see what that does?? Stay tuned for more!