[quote]imcleish wrote:
When you guys are cutting, do you keep you calories lower on the carb ups as well? I’m 195 lbs 11-12%BF and dropped my cals to 2700 this week. I’m going to drop them 200 every week till I’m at 1900. Should I do the same on the weekends or keep them slightly higher?
Thanks…[/quote]
Generally speaking, caloric intake is less of an issue on the carb-ups. However, Dr. D mentions in the book to shoot for no more than roughly 1/6 more calories than your maintenance calorie mark until you really learn how to dial yourself in. So if you eat 3,000 calories/day in your low carb phase for maintenace, you’d eat 3,500 on your carb-up.
With that said, I actually have my own carb-up protocol. I drastically cut my fat intake and essentially reduce it to as low as possible. And I have my reasons for doing so: (1) mixing fat and carbs causes a UNIQUE exaggerated insulin response (exaggerated insulin responses are not exactly the worst things themselves, as this is one of the goals of the AD) that increases the susceptibility of fat gain (or regaining the fat you dieted off during the week) (2) cutting fat calories allows one to consume more carbs, which may (a) better reset leptin and other thyroid and anabolic hormones to ensure constant progress (b) ensure greater glycogen supercompensation (3) cutting fat calories in a carb-load allows one to better control the total number of calories consumed.
I am sure that others will suggest reducing protein intake substantially during the carb-up, citing Dr. D’s statement that it is POSSIBLE that a brief period of low protein intake (low protein carb-up) followed by periods of higher protein intake (normal low-carb week) MAY increase protein synthesis. However, to tell you how it really is, Dr. D mentions this only as a POSSIBLE avenue for the AD’er, he never actually states that this is the preferred or suggested method. My personal preference is to keep protein intake at 1-1.5 grams/lb. Dr. Berardi, Chad Waterbury, and Christian Thibaudeau also tend to endorse the maintenance of a high protein intake, as well as macronutrient partioning (separating fat and carbs).
Finally, remember that your primary focus should be on your food choices, especially if you are trying to lean out. Protein sources: very lean red meat, egg whites, tuna and other very lean fish, very lean turkey and chicken, and even protein powders. Tried and true carb sources: sweet potatoes/yams, brown/whole grain rice, oats, quinoa, buckwheat pancakes, and fruits. My personal suggestion, and one that Christian Thibaudeau also endorses, is to avoid wheat products as much as possible (owing to the gluten and high acidic content), especially if you are trying to lean out.
As far as the low carb phase, however you choose to lower your calories, just be sure to: (a) ensure you are not going over your carb quota (b) provide yourself enough caloric energy to workout and recover… your body will let you know if you are doing this right.
You now know everything. Godspeed.
