Carb Cycling Calculator
Macros & NutritionPlan carb cycling schedules for optimized body composition
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Carb Cycling Calculator
Strategically vary your carbohydrate intake to optimize fat loss, performance, and muscle retention.
Your Weekly Carb Cycling Plan
Daily Macro Breakdown
Detailed Macro Targets
🍚 High Carb Days
Best for: Heavy training days (legs, back), glycogen replenishment, performance-focused sessions
🥗 Medium Carb Days
Best for: Moderate training days (arms, shoulders), cardio days, or days before heavy training
🥩 Low Carb Days
Best for: Rest days, light activity days, maximizing fat burning while preserving muscle
Carb Source Recommendations
🍚 High Carb Day Foods
- 🍚 White/brown rice
- 🍝 Pasta
- 🥔 Potatoes/sweet potatoes
- 🍞 Whole grain bread
- 🥣 Oatmeal
- 🍌 Fruits (banana, berries)
🥗 Medium Carb Day Foods
- 🌾 Quinoa
- 🫘 Beans/legumes
- 🥕 Root vegetables
- 🍎 Lower-sugar fruits
- 🥛 Greek yogurt
- 🥜 Small portions of grains
🥩 Low Carb Day Foods
- 🥬 Leafy greens
- 🥦 Non-starchy vegetables
- 🥚 Eggs
- 🧀 Cheese (moderate)
- 🥑 Avocado
- 🫒 Olive oil, nuts
Supplements for Carb Cycling
💡 Carb Cycling Success Tips
- • Time high carbs around training: Eat most carbs pre/post workout on high days
- • Keep protein consistent: Don't reduce protein on low carb days
- • Increase fat on low carb days: Compensate for lower carbs with healthy fats
- • Stay hydrated: Carb intake affects water retention - drink plenty of water
- • Be flexible: If you feel flat or weak, add a high carb day
- • Track progress: Weigh weekly (same conditions) and adjust as needed
⚠️ Disclaimer
Carb cycling is an advanced nutrition strategy. Results vary based on adherence, training quality, sleep, and individual metabolism. Start with the basic plan and adjust based on energy levels and progress. If you have diabetes or metabolic conditions, consult a healthcare provider before carb cycling.
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Carb Cycling
Strategic carbohydrate timing for fat loss and performance.