Written by Jamie Bantleman
Beach Body Plan
Welcome to the introduction of carb cycling. In my opinion, when you are tolerant to carbohydrates and utilise them efficiently and effectively there is no better way of increasing the rate of fat loss and muscle building at the same time.
Once you workout your macronutrient intake that suits your BMR you can then take percentages of this figure to fit your carbohydrate intake for that particular day. You will have a low carb day, moderate carb day and a high carb day. This does not mean having a cheat meal, it will just mean that your percentages for that particular day will show an increase in the number of carbs eaten.
Your low carb day will look like the following and you will use the principles set in week 1 where your macros were:
Carb: 10% (from veg)
Your moderate carb day will be using the principles set between weeks 3-8 where you were using carb sources such as sweet potato, berries, parsnips etc.
Your frequency of carb cycling will be:
Monday: Low Carb
Tuesday: Low Carb
Wednesday: Moderate Carb
Thursday: Low Carb
Friday: Low Carb
Saturday: Low Carb
Sunday: High Carb
Training will now be increased and on your high carb and moderate carb days you will be doing a semi-fasted cardio session upon waking. This can either be going for a bike ride, steady walk or jog or if you are going to the gym you could go for a swim or go on the stair master. Semi-fasted would be doing cardio after taking 6g BCAA, 2000mg L-Carnitine and 500mg caffeine.
Your resistance training regime will stay the same in terms of frequency and we will progress your GVT onwards.
|A2||Heels Elevated BB Squat||4||6-8||3010||100s|
|B1||Lying Leg Curl||4||8-10||3010||30s|
|B2||Short Range DB Walking Lunge||4||8-10||2010||100s|
|C1||Trap Bar Deadlift||4||8-10||3010||30s|
|C2||Low Foot Leg Press||4||12-15||3010||100s|
|D1||High Foot Leg Press||4||20||3010||30s|
|E1||5 Mins Single Leg Seated Calf Press||1||5 mins||2010||–|
|A1||Flat DB Chest Press||4||6-8||3010||30s|
|A2||Pronated Grip Lat Pull Down||4||6-8||3110||100s|
|B1||Standing Cable Flies||4||8-10||3110||30s|
|B2||Supinated BB Bent Over Row||4||8-10||3010||100s|
|C1||High Incline DB Chest Press||4||8-10||3010||30s|
|D1||Reverse Shoulder Press||4||20||3010||30s|
|D2||DB Lateral Raises||4||20||3110||100s|
|E1||Single Arm Chest Press Machine||1||5 mins||2010||–|
|A1||BB Close Grip Press||4||6-8||3010||30s|
|A2||EZ Preacher Curl||4||6-8||3110||100s|
|B1||EZ Bar Lying Tricep Extension||4||8-10||3110||30s|
|B2||DB Spider Curl||4||8-10||3010||100s|
|C1||Close Grip Press Up (on a bench if needed)||4||8-10||3010||30s|
|C2||Incline DB Curls||4||12-15||3010||100s|
|D1||Duel Rope Extension||4||20||3010||30s|
|D2||Straight Bar Cable Curl||4||20||3110||100s|
|E1||Single Arm Bicep Curl||1||5 mins||2010||–|