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Most guys who want to get lean know they need to reduce their carb intake to burn off fat. But long-term use of a low-carb, low-calorie diet can eventually start to backfire on you. At first, the carb reduction will lead to weight loss and improvements in body composition. But over time the continuity of being on a low-carb diet can down-regulate critical hormones involved in not only your fat metabolism, but also your muscle building. Cycling your carbs can provide a shock to your body increasing the hormones that enhance protein synthesis as well as fat oxidation.

What is Carb Cycling?

When you follow a low-carb diet, the body depletes its stored muscle glycogen (the stored form of carbohydrate), which is the body’s main source of energy. This depletion can be enhanced particularly when following high intensity workouts. As a result, the body switches from using alternative sources of fuel, particularly fatty acids from stored body fat and ketones. The body will even increase mitochondria – the powerhouse cells to help increase energy demands – since metabolizing fatty acids as fuel is much slower than obtaining energy from glycogen. Increasing the amount of available mitochondria helps the body generate ATP faster to meet energy demands enabling you to still work out, while also allowing you to burn off more fat. This is exactly what you want the body to do when you follow a low-carb diet.

However, as you begin to lose more body fat over time, it will be harder to get through workouts and harder to maintain muscle mass. The body will begin to search out other energy forms – including your lean muscle. That’s where carb cycling comes in. Cycling carbs gives you the best of both worlds – during a low phase the body will be glycogen depleted and hence increase fatty acid oxidation, while on a high day the body will restore muscle glycogen while also enhancing hormones that can help stimulate muscle building and fat burning.

How To Carb Cycle

Carb Cycling is the practice of cycling days of low carbs with a day (or days) of higher carb intake . The frequency of your cycle will vary depending on how much fat weight you have stored, how fast you access glycogen and how active and intense your workouts are. When you begin to cycle your carbs, allow for only one high-carb day every 4 to 7 days. If you’re more active or have less weight to lose, increase the cycle frequency to one high carb day every 3 to 5 days.

After you have been carb cycling for a while and are starting to burn through carbs and stored glycogen quicker, you can increase the frequency to one high day every 2 to 4 days. Additionally, you can also base when you cycle your carbs around your training activity. If you can manage performing higher intensity workouts – like sprints, plyometrics or circuit training for the days when you’re in a low phase, you will not only burn through carb stores quicker, but also train your body to access fat more efficiently.

Burn More Fat And Maintain More Muscle With This Carb Cycling Diet

How Many Carbs Do You Really Need?

Just like the frequency at which your carb cycle occurs, the amount of carbs you need is also determined by your unique makeup. Remember, in order for you to burn through glycogen and access fat as fuel, you need to lower your carbs enough to allow for that to happen. To begin, start with a low-carb phase that provides approximately 20% or less carbs of your daily macros, along with 40 % of your daily macros coming from each protein and fat. On your high day, switch your macros to 30% or less protein, 60% or less carbs and 20% or less fat.

Putting it Together

Now that you know how many carbs you need and how frequently you should cycle, here’s a sample on how you can put together your own plan.   This example is based on an active 180-pound male looking to lose body fat and maintain lean mass.

Low Carb Days

Calories: 2200
Protein: 220 g or 880 calories
Carbs: 110 g or 440 calories
Fat: 98 g or 880 calories

High Carb Days:

Calories: 2200
Protein: 165 g or 660 calories
Carbs: 275 g or 1100 calories
Fat: 48 g or 440 calories

Low Carb Days
 High Carb Days
Meal 1 1 cup of Egg Whites, 1 whole egg, ¾ cup of Oatmeal 1 cup of Egg Whites, 1 cup of Oatmeal
Meal 2 150 g Grilled Chicken Breast, 1 cup of Green Beans with 1 tbsp Olive Oil 100 g of Grilled Chicken Breast, 2 cups of White Potato
Meal 3 100 g Grilled Sirloin, 1 cup of Asparagus, 1 cup Sweet Potato 100 g of Grilled Sirloin, 1 cup of Brown Rice Pasta, 1 cup of Broccoli
Meal 4 200 g of Grilled Salmon, 1 cup of Cauliflower Potato Mash, ½ Avocado, 1 tbsp Salsa 100 g Grilled Salmon, 2 cup of Sweet Potato, 1 cup Broccoli
Meal 5 150 g Grilled Chicken Breast, 1 cup of Broccoli, 1 tbsp of Coconut Oil 100 g of Grilled Chicken Breast, 2 cups of Sweet Potato
Meal 6 1 scoop of Protein Powder Blended with 1 tbsp Coconut Oil 1 scoop Protein Powder Blended with ½ Avocado, 1 tbsp Coconut Oil

The post Burn More Fat And Maintain More Muscle With This Carb Cycling Diet Copy appeared first on FitnessRX for Men.

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By: Lauren Jacobsen
Title: Burn More Fat And Maintain More Muscle With This Carb Cycling Diet Copy
Sourced From: www.fitnessrxformen.com/nutrition/tips/burn-more-fat-and-maintain-more-muscle-with-this-carb-cycling-diet-copy/
Published Date: Wed, 16 Sep 2020 13:58:40 +0000

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Mens Health

MRE PROTEIN MUFFIN

Published

8 hours ago

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June 5, 2023

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495718521 wb 1024x1024 1

MRE PROTEIN MUFFIN is a whole-food protein snack that packs 15 grams of protein and is baked to perfection.

We’ve all been there: you grab some coffee after hitting the gym and you see tempting muffins available for purchase at checkout. The muffins would go great with your coffee and really hit the spot, but you pass because muffins aren’t on your diet. Well, the days of muffins being off-limits are over thanks to Redcon1, which has launched the delicious MRE PROTEIN MUFFIN, a whole-food protein snack that packs 15 grams of protein and is baked to perfection.

Whole Food Protein

MRE PROTEIN MUFFINs are freshly baked with real food ingredients and have a mouthwatering, homemade taste that makes it easy to boost your daily protein intake as well as your calories. Available in Double Chocolate Chip (230 calories) and Wild Blueberry (210 calories) flavors, each bite of a MRE PROTEIN MUFFIN is a flavor sensation and protein boost that will satisfy your nutritional needs and overwhelm your taste buds. The Double Chocolate Chip MRE PROTEIN MUFFIN is made with real chocolate chips, and the Wild Blueberry muffins will transport you to blueberry muffin paradise with their authentic flavor sensation.

Satisfying and Tempting

Redcon1 has really outdone themselves with the advent of the MRE PROTEIN MUFFIN. Now you can have your muffin and eat it too. Not only are the muffins satisfying, moist and tempting, but they are low in sugar too. And they are a convenient, on-the-go source of extra calories. Make Redcon1’s MRE PROTEIN MUFFIN part of your meal plan and rediscover the joy of eating a good muffin without any of the guilt.

MRE PROTEIN MUFFIN

• Whole Food Protein Snack

• Baked With Real Food Ingredients

• 15g Protein

• 5g Collagen

• No Whey Protein

• Freshly Baked

• Homemade Taste

• Boosts Daily Protein Intake

• 230 Calories (Double Chocolate Chip)

• 210 Calories (Wild Blueberry)

For more information, visit redcon1.com

Use MRE PROTEIN MUFFINs as a food supplement only. Do not use for weight reduction. Not a low-calorie food.495718521 wb 1024x1024 2

The post MRE PROTEIN MUFFIN appeared first on FitnessRX for Men.

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By: Team FitRx
Title: MRE PROTEIN MUFFIN
Sourced From: www.fitnessrxformen.com/nutrition/mre-protein-muffin/
Published Date: Mon, 05 Jun 2023 19:48:13 +0000

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Mens Health

The Case for Competing as You Age

Published

5 days ago

on

May 31, 2023

By

495741972 screen shot 2022 09 01 at 2 33 50 pm 2

By Marc Lobliner

CMO Tigerfitness.com

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

As you can see on “Ronline” and as many of you may know, yours truly competed in this year’s New York Pro. My prep for the Chicago Pro and Tampa Pro were cut short last year by skin cancer and a minor bout of rhabdo. As I look back, my cancer-removal surgery wasn’t recovered enough to compete in the Tampa Pro, so it was a blessing that I didn’t.

After the Tampa Pro drop, I told the world I would not compete again. I felt like a failure, like I wasn’t meant to stand onstage next to these amazing pros. I felt like God was sending me a message.

I misinterpreted what God was telling me.

The Bible is full of tests from God. As I thought it over, this was a test. I was blessed to earn an IFBB Pro Card and the thing about IFBB Pro Card is that they don’t mean a damn thing if you don’t use them. Cancer changed my entire outlook on life, and this was my second round with it. My mindset is different, and I cherish every moment I get to reside on this earth.

But still, with multiple businesses, three kids, a wife, and hundreds of kids I coach daily at Legacy at Carbon … what is the point?

Competing as you age is all about mindset. If you don’t use it, you lose it, and that savage beast that helped YOU build your career, buy a house and be a kick-ass father will soon shrink down to a kitten just getting by. Challenging yourself develops a mindset and makes you uncomfortable. Some simulate this “suck” by taking ice baths, fasting, or simply training hard.

I do all of this, and it’s not enough.

I need to go head-to-head with someone. I need to CHALLENGE greatness and win or lose, I want to fight. This is why I loved boxing – you have two big-ass men trying to beat the hell out of one another. This is primal and men need primal sh*t. Men have become weak in this modern, EASY day in age and in my opinion, part of it is because of the convenience society. We don’t even get out of our cars to get our b*tch-ass lattes from Starbucks, we use the drive-thru! To balance this out, we must fight, and we must compete!

And beyond this, I want my kids to know that if you set goals and work for them, you might not win, but you will kick ass. I want my kids to know that their father is a badass, a hard worker, and a COMPETITOR!

All this needs to have an asterisk that we MUST preserve our health. Bodybuilding is an enhanced sport, and all of this means nothing if you’re dead. Keep your goals in perspective, get your blood work done and LISTEN TO THE RESULTS AND ADJUST every 6-12 months or even more often and supplement wisely. I recommend Ambrosia Nektar, Nattokinase (4,000-8,000 FUs per day) to keep things in check – WE STRESS THE HELL OUT OF OUR BODIES! Heart health and organ health are numero uno! No use looking dry and hard if the reason is rigor mortis.

495741972 screen shot 2022 09 01 at 2 33 50 pm 2 1

WE SHOULD ALL COMPETE IN SOMETHING NO MATTER WHAT THE AGE!

Adult softball, basketball, pickleball … get off your ass and COMPETE! Here are some reasons why!

1. Health benefits: Participating in sports or fitness competitions can improve your overall health and well-being, regardless of your age. Exercise can help lower your risk of chronic diseases, increase your strength and flexibility, and improve your mental health. By having a constant competition or GOAL at the end of the rainbow, you will be exercising for a purpose and not just because of habit and obligation. Training in turn will be more fun, harder and with a purpose!

2. Personal growth: Competing can challenge you to push past your limits and achieve goals you may not have thought possible. It can also give you a sense of accomplishment and pride, which can boost your confidence and self-esteem. Mental health is everything and this will make you a better employee, better father and husband and better MAN!

3. Role model: By competing at an older age, you can serve as a role model for younger generations and inspire them to stay active and pursue their passions. This is the MAIN REASON that I compete, to set an example for my kids and the kids that I coach.

4. Experience: As an older competitor, you likely have more life and competition experience than younger competitors, which can give you an edge in terms of strategy and mental toughness. While they might have a couple of steps on you, you can compensate for this by outsmarting them.

5. Community: Participating in competitions can introduce you to new people and help you build a sense of community with others who share your interests and passions. All my friends are from work or bodybuilding, and the IFBB Pro community is one like no other.

All of you reading this, from the 20-year-old single guy to the 50-year-old married guy, don’t lose that competitive edge. Do epic sh*t and stay young mentally and physically – COMPETE!

https://www.tigerfitness.com/

Instagram @tigerfitness

Instagram @marclobliner

Twitter @MarcLobliner

YouTube: Tiger Fitness

The post The Case for Competing as You Age appeared first on FitnessRX for Men.

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By: Team FitRx
Title: The Case for Competing as You Age
Sourced From: www.fitnessrxformen.com/interviews/the-case-for-competing-as-you-age/
Published Date: Wed, 31 May 2023 12:38:16 +0000

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Mens Health

POWER SMITH MACHINE DUAL SYSTEM UPPER

Published

6 days ago

on

May 31, 2023

By

Screen Shot 2023 05 31 at 8.26.17 AM
FREE-WEIGHT

HIGH PERFORMANCE

MULTIPLE WORKOUT MACHINE: FROM INCLINED BENCH PRESS TO SHOULDER PRESS

The Panatta Power Smith Dual System Upper is an innovative machine made to perform thrust movements of the upper limbs, with independent load and along a particular convergent trajectory that amplifies the range of motion if compared to the traditional Smith Machine for an efficient work and ensuring total safety. The inclination adjustment of the backrest allows thrusting on different movement levels, switching the main focus from high pectorals to delts and trapezius. The height and depth adjustment of the seat and the wide range of the thrust units allow the correct use to users of all sizes and features, while the footrests give stability by enabling the person to have the correct lower back posture when performing the exercise and avoiding forward slippage of the pelvis. Safety is ensured by the hooks on the push carriages, which can be engaged and disengaged with a simple twist of the wrist, allowing them to easily position at different heights even if the set or repetition cannot be completed.

The Power Smith Dual System Upper creates different movements depending on inclination level of the backrest, going from a minimum of 40° to a maximum of 80° with steps of 5° for a total of nine different angles.

• LOWER POSITION (Bench Incline 40°):

Creates a thrust movement on an inclined bench, with a flexion/adduction of the shoulder and simultaneous extension of the elbow; the clavicular portion of the pectoralis major (high chest), the anterior portion of the deltoid and the triceps are mainly activated.

• UPPER POSITION (Bench Incline 80°):

Creates the overhead extension movement like the classic slow forward, with an abduction of the shoulder and simultaneous extension of the elbow involving the deltoid (mainly the anterior and lateral bundle), the upper trapezius and the triceps.

For all the other inclination angles, muscle activation will gradually shift from the high chest to the deltoids and trapezius as the bench inclination increases.

DISCOVER MORE

www.panattasport.com

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The post POWER SMITH MACHINE DUAL SYSTEM UPPER appeared first on FitnessRX for Men.

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By: Team FitRx
Title: POWER SMITH MACHINE DUAL SYSTEM UPPER
Sourced From: www.fitnessrxformen.com/training/power-smith-machine-dual-system-upper/
Published Date: Wed, 31 May 2023 13:55:07 +0000

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