I’ve heard a lot about carb-rotation diets and how beneficial they can be. Can you describe how they work?
A carb rotation diet is simply monitoring and varying your carb intake based on the days of the week. A popular approach is relying on mostly green vegetables as your carb source for 3.5 days, then for the last meal on the fourth day, enjoy some low glycemic carbs like spaghetti, low fat yogurt and whole grains. For the next 2.5 days, go back to eating green vegetables for your carbs, before adding another low-glycemic carb to your dinner on that third day. As an example, Sunday, Monday, and Tuesday are low carbs and then you add in a carb load on Wednesday. Thursday and Friday are low carbs, then the last meal on Saturday is your other carb meal.
This diet can work wonders, but see if it suits you and your body first. While some get ripped to shreds, others have trouble reaching their desired level of tightness.
Sounds interesting. How does this break down each day and how are carbs added?
First thing: eat within an hour of waking, then eat every three hours, for a total of 5 to 6 meals a day. Here’s an example of a daily meal schedule:
- 6 a.m.: 4-5 eggs with only one yolk and 1/2 grapefruit
- 9 a.m.: 2 scoops of MusclePharm Combat in water
- 12 p.m. 8 oz. lean meat and unlimited green vegetables
- 3 p.m.: 2 scoops of MusclePharm Combat in water
- 6 p.m.: 8 oz. lean meat and unlimited green vegetables
- 9 p.m.: Another 2 scoops of MusclePharm Combat if needed
Do this for 3.5 days (i.e., Sunday through Wednesday lunch) and for that final meal on day four (Wednesday dinner), add one cup of brown rice and a sweet potato, along with a banana, to your protein and greens. Then repeat the above diet for 2.5 days (Thursday through Saturday lunch), carb loading at the end of the third day (Saturday dinner).
Choose the days that are best for you, but follow these diet guidelines.
Please explain the science behind carb rotation dieting.
This diet works by depleting your muscles for 3 ½ days, then delivering just enough carbs to pump them back up. This triggers a strong hormone response. By depleting the body again and adding another carb load at the end of the week, your body should burn fat on low carb days. The increase in calories should spike your metabolism and bring you in tighter. A lot of guys have used this diet to get ripped. Big time.
What would a training program look like with this type of diet?
Not many hard and fast rules exist, but you should work your legs the day after a carb load. You’ll feel fuller and stronger under the bar. On the other carb load day, pick a lagging body part to hit really hard, or target your back or chest. Your body and your goals have the ultimate say, but definitely work your legs the morning after one of the carb loads. This is a must for almost everyone on this diet.
When it comes to supplements, what are your staples during this type of diet?
Intensity and recovery are key if you are dieting and training. In this case, our specialists recommend taking Shred Matrix™ before meal #1 and #3. Post workout, include a half-scoop of Recon®. Before bed, add another half-scoop of Recon® along with a half-scoop of Bullet Proof™. On training days, take a full scoop of Assault™ before your workout.
Any other pointers or tips for tackling this diet?
This diet plan has worked for lots of people. It is a great beginner diet that isn’t too extreme and will help gauge your body’s reaction to dieting. Always keep in mind that nobody ever got real lean without sacrificing. Getting and staying ripped isn’t easy. A disciplined diet and diligent, consistent training take commitment. But once you start, you can improve and fine tune your diet in later phases.