Endomorph Carb Cycling Calculator

FAQs

How do I figure out my macros for carb cycling?

1. Calculate your Total Daily Energy Expenditure (TDEE) based on your Basal Metabolic Rate (BMR) and activity level.
2. Decide on the high-carb and low-carb days ratio. Common splits include 5 low-carb days followed by 2 high-carb days.
3. Adjust your macros accordingly:
   • High-carb days: Higher carbs, moderate protein, lower fat.
   • Low-carb days: Lower carbs, higher protein, moderate fat.

How many carbs should I eat when carb cycling?

• High-carb days: 50-60% of your daily calorie intake from carbs.
• Low-carb days: 10-20% of your daily calorie intake from carbs.

What is the best split for carb cycling? A popular split is 5 days low-carb and 2 days high-carb, often with high-carb days scheduled around more intense workout days.

When carb cycling do you count net carbs or total carbs? It’s generally recommended to count total carbs, but some people prefer counting net carbs, especially if they are consuming high-fiber foods.

How to carb cycle for endomorphs?

• Focus on more low-carb days (e.g., 6 low-carb days and 1 high-carb day).
• Ensure high protein intake on low-carb days to preserve muscle mass.
• Keep fat intake moderate on both days.

Is 40 carbs, 30 protein, 30 fat good for weight loss? A macro split of 40% carbs, 30% protein, and 30% fat can be effective for weight loss, but individual results may vary. It’s essential to adjust based on personal needs and activity levels.

How long does it take to see results of carb cycling? Results can vary, but many people start to see changes in 2-4 weeks with consistent adherence to the carb cycling plan.

Is carb cycling better than low-carb? Carb cycling can be more sustainable for some people as it allows for more flexibility and can help maintain metabolic rate and muscle mass compared to continuous low-carb diets.

Do you reach ketosis with carb cycling? Typically, no. Carb cycling usually does not induce ketosis as high-carb days prevent the body from staying in a state of ketosis.

What should an endomorph eat to lose weight?

• High-protein foods (lean meats, fish, eggs).
• Plenty of vegetables.
• Healthy fats (avocado, nuts, seeds).
• Limited intake of starchy carbs, focusing on low glycemic index options.

How do you carb cycle efficiently to lose fat?

1. Plan your high-carb and low-carb days around your workout schedule.
2. Ensure you are in a calorie deficit.
3. Focus on whole, unprocessed foods.
4. Monitor your progress and adjust as needed.

What happens if you eat no carbs for a week? You may experience rapid weight loss due to water loss, reduced glycogen stores, and potentially increased fat burning. However, you might also feel fatigued, experience brain fog, and have difficulty maintaining high-intensity workouts.

What is a good schedule for carb cycling? A common schedule is:

• Monday to Friday: Low-carb days.
• Saturday: High-carb day.
• Sunday: Moderate-carb day.

How to calculate for carb cycling?

1. Determine your TDEE.
2. Set a calorie goal based on your weight loss/gain objectives.
3. Allocate macros:
   • High-carb days: 50-60% carbs, 20-30% protein, 15-20% fat.
   • Low-carb days: 10-20% carbs, 40-50% protein, 30-40% fat.

Is zero net carbs really no carbs? Zero net carbs can be considered very low in carbs, as fiber and sugar alcohols are subtracted from total carbs. However, it may not be completely free of carbs.

What are 3 secrets to weight loss for endomorphs?

1. Prioritize strength training to build muscle and boost metabolism.
2. Follow a carb cycling plan to manage insulin sensitivity.
3. Focus on high-protein and high-fiber foods to stay satiated and support muscle maintenance.

How do Endomorphs lose belly fat fast?

• Maintain a consistent calorie deficit.
• Incorporate both cardio and strength training.
• Follow a carb cycling plan to optimize fat burning.
• Reduce intake of processed and sugary foods.

What is the best program for endomorphs? A balanced program that includes:

• A mix of strength training and high-intensity interval training (HIIT).
• A well-structured carb cycling diet.
• Adequate rest and recovery.

What macros should I split for carb cycling?

• High-carb days: 50-60% carbs, 20-30% protein, 15-20% fat.
• Low-carb days: 10-20% carbs, 40-50% protein, 30-40% fat.

What is the best macro split for fat loss? A common effective macro split for fat loss is 40% protein, 30% fat, and 30% carbs. Adjust based on individual needs and responses.

What macro ratio is an endomorph? Endomorphs typically benefit from a higher protein and fat intake with lower carbs. A common ratio is 35-40% protein, 35-40% fat, and 20-30% carbs. Adjust based on personal responses and goals.