M (20)

72 MUSCLE & FITNESS JUNE 2016

HOW TO

FOLLOW

THE CARB-

ROTATING

DIET

Instead of having a

daily plan, you need

to understand how

many carbs you should

consume each day of the

week because your diet

varies significantly from

day to day. Good sources

of slow-burning carbs

are sweet potatoes,

brown rice, oatmeal and

wholegrain breads. Fast-

burning carbs come from

sugar, honey and low-fat

processed breads. You

can even consume

desserts such as angel

food cake on some days

so long as the fat content

remains low. The following

plan is based on a lifter

who typically eats about

300 grams of carbs per

day. You may need to

adjust these numbers

up or down depending

on your body weight,

metabolic rate and typical

carbs/calorie intake.

MONDAY 150g from

slow-burning carbs in the

morning and fast-burning

carbohydrates around your

workouts. Divide these into

nearly equal servings. Other

than vegetables, avoid carbs

with your dinner and late-

night snack.

TUESDAY Same as Monday.

WEDNESDAY Same as

Monday.

THURSDAY 400–500g of

carbs, getting in plenty of

carbs throughout the day.

Cut dietary fats significantly

on high-carb days.

FRIDAY Same as Monday.

SATURDAY Same as

Monday.

SUNDAY 300g of carbs.

Emphasise one large cheat

meal rather than consuming

carbs throughout the day.

A low-fat pasta meal is a

good example of a cheat

meal for this day.

What you

shouldn’t eat

Foods high in both fats and

carbs; you’re permitted to

consume them separately,

just not at the same time.

rotating forces you to

change up your plan based

on the day of the week.

Why you should

follow it

It’s one of the best plans for

maintaining muscle mass

while torching body fat.

onadailybasishelpsrevup

your metabolic rate.

Rotating the amount of carbs

you consume from day to day will

help you feel better over the long

haul, and it will allow you to burn

more body fat than consuming a

low-carb diet in which you don’t

include high-carb days.

Whatyou

should eat

High-protein foods: meat,

eggs, protein shakes, cheese,

vegetables and fruit. And even

high-carb foods, such as

low-fat sugary treats on

specific days.

os

The high-carb dayshelpyour

muscles getfull while you’re

also reducing body fat.

Cons

Manypeople follow a

routine meal plan.Carb

rotatingforcesyouto

Phlllosophy

Whenyou consume veryfew

carbohydrates youbegin toburn

body fat. But your metabolic rate

• thenumberofcaloriesyour
  bodyburnseveryday–also
  begins to decrease. However,
  drasticallychanging upthe
  amount of carbs you take in

CARB CUTTING