Well, I did the low carb thing for around six months but when I started to plateau, I asked my trainer, Marshall Page what was next and he suggested that I try some protein and calorie cycling. We discussedt this over breakfast one Saturday moring and here is what we came up with:

I split my diet up into three, 3-day periods, the first period we'll call low calorie days the second medium and the third high. Since I was on a low carb diet it was not really possible to decrease anything in the way of carbs so I kept my carb level 50 to 80 grams on low days however I cut my protein by 60 grams bringing is to around 260 grams.

During all three of these periods I kept my fat level moderate getting most of my fat from non saturated fats. I would estimate my fat intake at an average of 40 to 70 grams. Okay, on to medium days where I would up my protein 30 grams to 290 and add around 100 grams of low glycemic carbohydrates. Finally on high days I would do my maximum protein intake, which is around 320 grams of protein, about 1.5 times my lean body weight. I would add an additional 100 grams of moderately glycemic carbs.

At first it was quite a roller coaster ride - hungry on low days stuffed on high days but the fat loss continued as I broke out of my slump. It was about six weeks later when I realized I was also gaining quite a bit of mass it seems the diet is quite anabolic for me as well. Here is an added bonus I hadn't expected.

I adjusted the diet by subtracting a few carbs from the medium and high days because I was getting closer to my pic taking time and I wanted to cut down as much as possible.

I plan to remain on this diet making adjustments as I go, I will cut carbs when I am feeling too full and add protein when I am hungry, letting my body tell me what it needs, and take advantage of anabolisism while I have the opportunity.

One more thing during this period I cycled my cardio by doing 5 20 minute morning sessions one week and nothing in the way of cardio the next. As I got closer to pic time I adjusted by doing as much cardio as I could during and 8-day period then rested for six. I extended the morning sessions to 25 minutes and added a couple 40-minute evening sessions here and there. I believe I started this a little to late to really have an effect on my recent pics, it was sort of last minute panic I expect to get good results from this adjustment though.

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