Carb Cycling-What is it and how does it work??

So you've heard all about it, but it sounds so confusing, where do you even start!!!???

I get questions about carb cycling ALL THE TIME...there are many different ways to plan a carb cycle, so like ALWAYS, it's about figuring out what works for you and your body....in this blog post, I'm going to tell When, Why and How I do my carb cycling...

I only follow a carb cycle when my calories are in a deficit, to lose that little extra bodyfat, that just doesn't seem to want to let go!!! Many follow when they are in a growth phase, to keep fat gains at bay, and others use this method all the time, just because it works well for them!!! It's up to you to decide how you want to use this method :)

So now to the why....the benefit of carb cycling is mostly, improved nutrient partitioning, (taking advantage of your body being more insulin sensitive on workout days) hormonal balance (balancing ghrelin and leptin levels which are effected by being in an energy deficit for too long) and hopefully improved performance in the gym while you are on a deficit in calories!

You will set your protein the same everyday..This will usually be set at 1-1.5g/lb bodyweight. Protein does become more important as a percentage of your daily macros, as your calorie intake goes down!!! Make sure you are getting that 1g/lb bodyweight to spare that hard earned muscle as much as possible.

The only two macros you adjust are your carbs and your fats....so here is an example....

for myself, my lagging body parts are my legs and my shoulders!!! So when I'm preparing a program for myself, I have those workouts at the beginning of my workout week!

Lets say my split is : Monday (quads), Tuesday (hams), Wednesday (shoulders and Calves), Thursday (Arms) Friday (Chest and Back) Sat (off), Sunday (off/active rest, exercise with the family)

ON LARGE (legs, chest, back) body parts days I'm going to pair with my HIGH carb days for extra fuel, and those extra carbs will be with my post workout nutrition, (shake and banana, or rice cakes, etc) and again in the whole food meal following my post workout meal. If I am having trouble sleeping, I find that carbs before bed can help too, so I may put some there depending on how I'm feeling..

ON SMALLER (arms, shoulders) body part days, and off days, I will pair with my LOW carb days :) All you have to do, is remove those carbs, added on your high carb days!....

So pair these together and you'll have: Monday (High), Tuesday (High), Wednesday (Low), Thursday (Low), Friday (High), Saturday (Low), Sunday (Low)

***NOTE: You can do this by keeping calories the same (replacing the high carb days with higher fat days) OR you can keep the Proteins and Fat's fairly consistent, and just manipulating your carb intake, which would cause a calorie cycle as well! I.E You would be left with Low Carb/Calorie days, and High Carb/Calorie days (this is great if you want a reprieve from being in a deficit all the time, and this works great for me!)

Some don't even worry about the body parts or days, and just do three days low, one high...and rotate.....some use low, med and high days, which I find to be WAY TOO MUCH planning and a chaotic meal prep. I'm not organized enough for that!

So how do you set this up??? Well, it definitely depends on what method you decide to use....calorie cycle, or just a carb cycle, but this is basically what I do!!!

When I'm wanting to lose, I first set my calories to 12xBW(bodyweight) and NEVER go below 10XBW (I just find the cravings get the best of me, and I get too cranky on less that that, not to mention, it's not healthy.) Bring on the Intermittent Fasting Critics now ;) I just can't do it! HAHA

Then I set my High Carb days to 40/40/20 (P,C,F)
and I set my   Low Carb days to 40/20/40  (P,C,F)

If you want to Calorie cycle as well, you would just have to adjust the macros, to fit the daily calories! I really do feel that this easiest for planning, prep and organization in general.

Lastly, with ANYTHING physique related....just get started with a method, and adjust based on results! (outcome based decision making) If you aren't seeing the progress that you want, first be honest with yourself about whether you are following the plan close enough, if so, you will have to re-evaluate and adjust something :)

NOW GO GET YOUR CARB CYCLING ON!!!

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10 Weeks Out of UFE Vengence in Calgary

WOW,  has it EVER been a long time since I've blogged!! I find it easy to talk talk talk when it comes to competition prep. Seriously, everyday is a new challenge and experience. The off season though, it pretty darned boring! I was finding it really hard to think of anything good to say! HAHA

During my time off I've started an AWESOME 60 day challenge with my Sisters in Shape.

The first group through is just finishing up, and it went AMAZING!! What a great group! :) Many are continuing on with us for more amazing workouts, meal planning, education and support on making health part of your everyday lifestyle!!! If you want to check out the details, head on over here :)    

OPERATIONLEAN



I've spent November till now DESPERATELY trying to put on some muscle for this next competition in May. The judges notes from my last competition stated that I could use more size in my shoulders and legs, to make the appearance of a smaller waist. I KNEW I needed a smaller waist! I always struggle with that area. Since it was a much shorter timeline that I would have liked, I did a fairly aggressive building phase, and had to let go of staying lean!! Wow, do I ever have a hard time with this phase!!! I like being lean, hence my blog name ;)

This was in NO WAY an unhealthy REBOUND that you hear of with fitness competitors. It was planned and controlled. I had a lofty goal of putting on 7 Lbs of muscle, and I've already put on more than 8!!! YAY....this is the time that I wish THIS photo wasn't accurate....HAHA,

Do you think 8 lbs over my whole body will look ANY different?? I'm thinking not really, but I HOPE SO!!! I've been working REALLY hard, and even though I was able to eat a tonne of food, it was all still very clean! I didn't throw in the towel and eat junk.....

So, I'm now starting my lean out phase and have started a carb cycle. Low days are 1700 calories and high days are 1900...my days off are 2000 or 2400 depending on how I feel. If I feel like my workouts are getting weaker, I take in 2400 and HIGH Carb. If my workouts are feeling strong, I do 2000 calories and Low Carb. I have also added a couple of 10 minute HITT sessions and one 20 minute HIIT session with longer rest periods of course, otherwise there's NO WAY I'd be able to compete 20 minutes of HIIT! HAHA

My pictures at this point of prep compared to last prep are looking pretty soft, which kinda psyches me out!! HAHA, but I looked like a stick on stage last time, so maybe it'll be better if I don't get quite as lean this time! LOL And geeze I still have 10 weeks! I know now, that for me LOSING is the easy part...putting on muscle is my new challenge for sure!!!

Here are the progress pics!!! AHHHH, be gentle! ;) I swear I'm chubbier this week than I was last! HAHA, but the callipers say otherwise! Bring on the FUN, I love the lean out phase...other than cardio ;) Man, I can't wait to get my tan on! (sorry I forgot to pull the curtain, kinda distracting!)

What to look for in a Protein Powder??

Hello Ladies and Gentlemen!!! I went to a conference last weekend and I learned A LOT!! You know me and the science of insulin resistance, cortisol, alkalinity and controlling inflammation!! BUT that tends to be WAY MORE complicated than most even want to THINK about! ;)

ANYWAY, I learnt some stuff to look for when purchasing protein powders!!! This was asked on my Facebook page www.facebook.com/operationcompetitionlean the other day and it's pretty much the MOST IMPORTANT meal post exercise, so it's really important to choose the highest quality shake as possible! Just in case you didn't see the post I'm talking about I'll start from square one, and add it what I learnt ;)

1. The best whey is whey CONCENTRATE. (it has less protein, BUT has all sorts of enzymes and nutrient transporters that the others don't, so you will ABSORB more and it helps with the immune system.) Isolate is the next best thing because of it's high protein content, but won't help with immunity.....this is ok, as long as the rest of your diet is clean and supports immunity! In most of your cases, that is a yes! :)

2. Look for GRASS FED New Zealand Whey. If it doesn't say grass fed, it isn't!!! Supplement companies WILL advertise this! If it says grass fed, finished organic grain, it ISN'T the same quality! Companies do this so they can get away with saying it's a high quality grass fed and they put the rest in fine print...ARGH!!! MARKETING!!!!!! The reason this is such a good source is that it has the HIGHEST content of the BCAA's our bodies need for growth and repair....and you know me and BCAA's!!! HAHA


3. If you are looking at a protein powder that has 20 grams of protein and the first ingredient is whey concentrate, ( a complete protein, meaning your body can use it for growth and repair) but lower down on the list you see pea protein or soy protein (which are incomplete proteins), this isn't good, and the company is using those as cheap fillers. Because WHEY is a complete protein, they can advertise their product as complete, HOWEVER only 50% or so, of it IS complete. Therefore in reality you are only getting about 10 grams of protein you can use....not worth your money!!!

4. I've never even seen it, but Goats Milk Protein is pretty good. It just has 50 % less BCAA's than Grass Fed New Zealand Whey.

5. AND of course when we get to sucralose and aceslufame K-it's best to avoid this because of alkalinity. It's PH is neutral in the mouth, but it's VERY acidic once broken down in the intestine. This kills off the good bacteria (flora) in your stomach, leading to inflammation and poor recovery....try to look for natural sweeteners, like stevia

ANYWAY, that was long and convoluted, but I thought it was really interesting stuff, and I know I've wasted money in my day on crap and false advertising!!!

When it comes to baking snacks and such, I wouldn't worry about it too much, just find something that tastes good! But when it comes to post workout nutrition you want it to work FOR you and your growth and repair! That's the time to pick the best sources possible!!! :)
Still don't know where to start?? Email me at steph.laurendeau@sisinshape.com for more information on what I've been using! It's changing my body, giving me energy and making me feel phenomenal!!!