Get Lean for Summer Program - Carb Cycling

Training
1

Before I get to my question,

If there is anyone on here like I was and you are on the fence deciding if you should buy the Get Lean for Summer Program, I highly recommend it!

The program has such a great mix of variety that I wake up excited to train, which has my motivation at its highest ever.This all carries over to making me more focused on following my eating plan.

My question is - I am doing a carb cycling diet to match the different days of the program and just wanted to see if any major flaws stand out.

Monday (Hypertrophy)

BW x 12

P - 40%
C - 30%
F - 30%

Tuesday (Loaded Stretches /Core)

BW x 9

P - 60%
C - 10%
F - 30%

Wednesday (Conditioning Work)

BW x 11

P - 40%
C - 25%
F - 35%

Thursday (Off Day)

BW x 8

P - 60%
C - 10%
F - 30%

Friday (Hypertrophy)

BW x 12

P - 40%
C - 30%
F - 30%

Saturday (Look Emphasis)

BW x 10

P - 40%
C - 40%
F - 20%

Sunday (Off Day)

BW x 8

P - 60%
C - 10%
F - 30%

2

Your post doesn’t have any questions. You will probably add one soon so I will wait to give you a more complete answer. But right off the bat, one thing that I do differently is plan protein quantity and fat/carbs percentages separately.

For example, I start by selecting the protein intake level based on body weight, NOT as a percentage of caloric expenditure. I actually want it to be stable (sometimes I do include a low protein day during the week, for various reasons).

I also do not want to decrease protein intake as the diet progresses. For example, if at one point you stop losing fat on a certain caloric intake (metabolic adaptations, less weight to carry around = lower caloric expenditure, subconscious NEAT decrease, etc.) you will need to lower that intake by a factor of around 1 (e.g. going from 12 to 11).

If protein intake is based on a percentage of your total caloric intake, this means that protein will go down and it is my belief that when you are in a caloric deficit/fat loss phase, protein should never decrease. It is a recipe for muscle loss.

That’s why I set protein intake first, calculate how much calories that protein level gives me and then distribute the remaining calories toward fats or carbs using percentages.

For example, let’s say that you decide to have a protein intake of 200g/day. That is equivalent to 800kcals.

Now, let’s say that you decide to start your diet at 2800kcals/day.

It leaves you 2000kcals from carbs or fats (2800 - 800 from protein).

You can now use percentages to distribute the nutrients.

For example:

Carbs dominant day: 70-80% carbs / 20-30% fats (the percentages are of the remaining calories and are on a max of 100%)

Mixed day: 45-55% carbs / 45-55% fats

Fats dominant day: 20-30% carbs / 70-80% fats

Keto-type: 5-10% carbs / 90-95% fats

NOTE: these are just examples, you can use different percentages.

For example if you have 2000kcals from carbs/fats to distribute and decide on a 70/30 ratio it would give you:

Carbs (70%) = 2000 x 70% = 1400kcals = 350g
Fats (30%) = 2000 x 30% = 600kcals = 67g

3

Just some general recommendations:

  1. Highest caloric intake should be on hypertrophy days, lowest on OFF days and second lowest on core work (which you have correct)

  2. I’d keep protein stable on all days.

  3. Carbs should be at their highest on hypertrophy days, second higher on conditioning days, lowest on off days and core days.

4

Awesome!! That gives me a lot of great information to go back and make the adjustments that you recommend.

My question was a little to broad but was basically, Do any major flaws stand out? You answered these and then some!! Thanks!!!

5

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