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Introduction ...........................................................................5
Chris’s Introduction
Hey there, it’s Chris McCombs here… I wanna tell you a little bit
about my experience with Carb Cycling, Fat Loss and a dude
named Shelby Starnes
Just search the dude in Google, and check out all the talk on body
building forum boards about Shelby… the dude has respect far and
wide when it comes to his nutritional strategies.
Now, you might know that I used to be in great shape and spent a
number of years working out and eating right.
But…
But never in my life have I lost so much fat so fast and not only
retained the majority of my strength and muscle…WHILE
feeling so damn good.
The clients of these trainers are having the same kind of problems I
did, where they would go on a hardcore diet for two or three weeks
and then bounce back.
Because we all know that when clients eat right they get better
results, they get better results, stay with the trainer longer and
typically refer more people.
But a lot of trainers don't have the time or don't really know how to
set up a carb cycling type of diet like this.
Enjoy!
Introduction
Low to
0.25 to 1.0 grams 1.5 grams per 0.15-0.35 grams
moderate carb
per pound of pound of body per pound of
day
body weight weight body weight
Carbohydrate Cycling
The low carbohydrate days are the “fat burning days.” They
keep insulin levels low enough to allow for maximum fat
burning while retaining muscle.
For most individuals, having one or two high carb days per
week is a good starting point for fat loss. Put high days on
Sample Set-Up
Note that we lower protein on our high carb days and also
keep fat as low as possible.
Note that these values only take into account the protein in
protein foods, the fat in fat foods, and the carbs in carb
foods. In other words, don't count the fat and protein in oats,
for example, or the carbs and protein in peanut butter.
Using the table above, a 250-lb male would follow a plan like
this:
♦ For low days, use the lower end of the range given for
the carb amounts, and upper end of the range given for
fat amounts.
Cardiovascular Activity
When starting off with a carb cycling diet, have your clients
levels are lowest). Have them keep their heart rate around
and can burn more fat. Too many sessions per week can
Even the best diet plan won’t work forever. The body adapts,
glycogen.
IMPORTANT:
the plan 100% - if they are deviating at all, get them back on
day and that will lower the overall carb consumption (and
insulin response) for the week, and allow for more fat
burning.
So if you have a client that starts off with 2 high carb days
per week, 2 medium carb days, and 3 low carb days, the first
high carb day, 3 medium carb days, and 3 low carb days.
per week, so with that setup they would just have the 1 high
The next time you hit a plateau, you could look at increasing
to drop the high days altogether, just doing medium and low
days and cardio pretty much every day. I’ve had many
clients who had to push even harder than this, and go to all
low days, and eventually move over to a Very Low Carb Diet
more detail).
with diets. If you try to make too many changes or push too
hard too soon, you will shut down the metabolism and not
It's not for lack of effort - they don't cheat on the diet, they do
work done, most notably their thyroid, and for males, their
testosterone levels.
this, the levels come back as lower than normal, to the point
You can have the best plan in the world, but if your
forever.
cardio and not seeing the results they should, you might
work done.
High day
For the 250-lb male, a sample high and low to moderate day
might look something like this:
High day
Please Note: The carbohyrdrates for this meal total up to
630 grams. This would be a VERY HIGH day. Most don’t
need these very often. 375 would be a better carb amount
for most people on most high carb days, under typical
circumstances.
Carbohydrates
20 grams carbs
♦ ⅓ cup oats (dry measure)
♦ ½ cup brown rice (cooked measure)
♦ ½ cup sweet potatoes (cooked measure)
30 grams carbs
♦ ½ cup oats (dry measure)
♦ ¾ cup brown rice (cooked measure)
♦ ¾ cup sweet potatoes (cooked measure)
40 grams carbs
♦ ¾ cup oats (dry measure)
♦ 1 cup brown rice (cooked measure)
♦ 1 cup sweet potatoes (cooked measure)
50 grams carbs
♦ 1 cup oats (dry measure)
♦ 1 ¼ cup brown rice (cooked measure)
♦ 1 ¼ cup sweet potatoes (cooked measure)
60 grams carbs
♦ 1 ⅛ cup oats (dry measure)
♦ 1 ½ cup brown rice (cooked measure)
♦ 1 ½ cup sweet potatoes (cooked measure)
♦ 4 slices Ezekiel sprouted grain bread
70 grams carbs
♦ 1 ¼ cup oats (dry measure)
♦ 1 ¾ cup brown rice (cooked measure)
♦ 1 ¾ cup sweet potatoes (cooked measure)
80 grams carbs
90 grams carbs
♦ 1 ¾ cup oats (dry measure)
♦ 2 ¼ cups brown rice (cooked measure)
♦ 2 ¼ cups sweet potatoes (cooked measure)
Protein
18 grams protein
♦ 2 ¼ oz. (63 grams) chicken breast (cooked measure)
♦ 2 oz. (56 grams) eye of round steak (cooked measure)
♦ 1 ¾ oz. (49 grams) top round steak (cooked measure)
♦ ¾ cup egg whites (raw measure)
♦ ¾ scoop (70 cc) whey protein powder
22 grams protein
♦ 2 ¾ oz. (77 grams) chicken breast (cooked measure)
28 grams protein
♦ 3 ½ oz. (98 grams) chicken breast (cooked measure)
♦ 3 oz. (84 grams) eye of round steak (cooked measure)
♦ 2 ¾ oz. (77 grams) top round steak (cooked measure)
♦ 1 cup egg whites (raw measure)
♦ 1 ¼ scoop (70 cc) whey protein powder
30 grams protein
♦ 3 ¾ oz. (105 grams) chicken breast (cooked measure)
♦ 3 ¼ oz. (91 grams) eye of round steak (cooked measure)
♦ 3 oz. (84 grams) top round steak (cooked measure)
♦ 1 ⅛ cup egg whites (raw measure)
♦ 1 ⅓ scoop (70 cc) whey protein powder
35 grams protein
♦ 4.25 oz. (119 grams) chicken breast (cooked measure)
♦ 4 oz. (112 grams) eye of round steak (cooked measure)
♦ 3 ½ oz. (98 grams) top round steak (cooked measure)
♦ 1 ⅓ cup egg whites (raw measure)
40 grams protein
♦ 5 oz. (140 grams) chicken breast (cooked measure)
♦ 4 ½ oz. (126 grams) eye of round steak (cooked
measure)
♦ 4 oz. (112 grams) top round steak (cooked measure)
♦ 1 ½ cup egg whites (raw measure)
♦ 1 ¾ scoop (70 cc) whey protein powder
50 grams protein
♦ 6 ¼ oz. (175 grams) chicken breast (cooked measure)
♦ 5 ½ oz. (154 grams) eye of round steak (cooked
measure)
♦ 5 oz. (140 grams) top round steak (cooked measure)
♦ 2 cup egg whites (raw measure)
♦ 2 scoops (70 cc) whey protein powder
60 grams protein
♦ 7 ½ oz. (210 grams) chicken breast (cooked measure)
♦ 6 ⅔ oz. (187 grams) eye of round steak (cooked
measure)
♦ 6 oz. (168 grams) top round steak (cooked measure)
♦ 2 ⅓ cup egg whites (raw measure)
70 grams protein
♦ 8 ¾ oz. (245 grams) chicken breast (cooked measure)
♦ 7 ¾ oz. (217 grams) eye of round steak (cooked
measure)
♦ 7 oz. (196 grams) top round steak (cooked measure)
♦ 2 ¾ cup egg whites (raw measure)
♦ 3 scoops (70 cc) whey protein powder
Fats
3 grams fat
♦ ½ teaspoon all-natural peanut butter
♦ ½ teaspoon healthy oil (olive, flax, walnut, safflower, etc.)
♦ 3 fish oil capsules or other encapsulated fats (make sure
they’re 1,000 mg each)
♦ 6 almonds or other nuts (medium-sized)
5 grams fat
♦ 1 teaspoon all-natural peanut butter
♦ 1 teaspoon healthy oil (olive, flax, walnut, safflower, etc.)
♦ 5 fish oil capsules or other encapsulated fats (make sure
they’re 1,000 mg each)
♦ 10 almonds or other nuts (medium-sized)
8 grams fat
♦ 1 ½ teaspoons all-natural peanut butter
♦ 1 ½ teaspoons healthy oil (olive, flax, walnut, safflower,
etc.)
♦ 8 fish oil capsules or other encapsulated fats (make sure
they’re 1,000 mg each)
♦ 16 almonds or other nuts (medium-sized)
10 grams fat
♦ 2 teaspoons all-natural peanut butter
♦ 2 teaspoons healthy oil (olive, flax, walnut, safflower, etc.)
♦ 10 fish oil capsules or other encapsulated fats (make
sure they’re 1,000 mg each)
♦ 20 almonds or other nuts (medium-sized)
15 grams fat
♦ 2 tablespoons all-natural peanut butter
♦ 1 tablespoon healthy oil (olive, flax, walnut, safflower,
etc.)
♦ 30 almonds (medium-sized)
Shopping List
This is a basic
shopping list that
you can use to
make sure you
cover all the dieting
necessities.
Protein sources
♦ Boneless, skinless chicken breast
♦ Top round steak
♦ Eye of round steak
♦ Protein powder (whey, casein, egg)
♦ Fish (salmon, tuna, tilapia, orange roughy)
♦ Fresh eggs
Carbohydrate sources
♦ Old-fashioned oats
♦ Rice (brown, white, basmati)
♦ Sweet potatoes
Fat sources
♦ All-natural peanut butter
♦ Extra virgin olive oil
♦ Fish oil capules
♦ Almonds
♦ Walnuts
♦ Cashews
♦ Flax oil
Vegetables
♦ Broccoli
♦ Cauliflower
♦ Asparagus
♦ Cucumbers
♦ Pickles
♦ Celery
♦ Spinach
♦ Mushrooms
♦ Green salads
Condiments and spices
♦ Salt
♦ Pepper
♦ Mrs. Dash seasonings
♦ Cinnamon
♦ Soy sauce
♦ Salsa
♦ Hot sauce
♦ Dijon mustard
Additional Tips
Let me tell you a little bit about Shelby, for those of you who
don't know who he is. He's very well-known in the
powerlifting and bodybuilding communities but not yet in the
personal training and fitness training community, but he's
getting more known in this community right now.
And I know myself, every time I've really tried to diet in the
past, either I'd go on really low calories or really low carbs
and it would drive me nuts. I'd be agitated and nervous and
not in a good mood, and then I would end up splurging,
overeating. I would have these cycles where for two or three
weeks I could stick to a diet, but I would always bounce
back. And a few of friends who were powerlifters, they told
me they'd hired this guy named Shelby Starnes to help them
with their diets and they actually lost a bunch of fat and set
some of their best PRs ever while losing the fat.
And your diet is based around carb cycling, and we're going
to get into that. But first of all, can you tell me a little bit about
who you are and what you do?
And I also work with a lot of people that don't train, also. A lot
of times I'll be working with an individual and they might say,
"Hey, you know what? My mom or my girlfriend or whatever
needs a diet plan. She doesn't work out but she's willing to
put in the work with a diet." So I end up working with them.
So I don't just work with athletes or people that train,
necessarily.
for an hour or two every day, like the gym that I train at.
There's people that have been there forever and they're
always in there. But they're always fat. Year after year after
year, they're fat. So it's not the training that's not doing it for
them. I can guarantee that every one of them has a crappy
diet outside of the gym. So if you're just looking for cosmetic
effect, if you have to choose I would say choose the diet and
don't even go to the gym. But obviously, having both
together is a better situation.
And I've also written for a lot of magazines; written for Flex
Magazine, Muscle & Fitness, some of the online magazines.
People probably know me from Testosterone Magazine -- T-
Nation -- Want to be Big, etc. So that's who I am.
And what a carb cycling diet basically is, is that you've got
certain days of the week where you have higher carb intake,
and then certain days where you have a lower carbohydrate
intake. And then you might also have some days where you
have like a medium carb day with a moderate carbohydrate
intake.
And why do we have high days? You have high days mainly
for a couple reasons. One is to replenish glycogen stores.
You can't do low-carb days forever and continue weight
training and expect to be able to continue training hard. So
you have to periodically replenish your glycogen stores to
continue training hard. And when you have those high-carb
days, it also prevents muscle catabolism. You release a lot of
insulin on those days. And insulin is very anti-catabolic, so
that helps prevent muscle loss. And it also increases your
metabolism by having periodic high days. So you have to
have high days every so often to accomplish all those things;
to maintain muscle, to keep your metabolism going.
a ton of fat. You burn most fat on the low days. So you have
to balance them to get the best of both worlds.
CM: Let me ask you this. What foods do you suggest people
get their macronutrients from? From the proteins, carbs, and
fat, what kinds of proteins should people be eating, what
kind of carbs, and what kind of fats?
SS: Well, really you can use pretty much anything. But I
don't like a lot of processed foods. A friend of mine once
said, if you can't grill it, pick it, or kill it, you probably
shouldn't be eating it. So in other words, stay to the
perimeter of the grocery store when you're shopping. So
you're looking at meats from the butcher. You're looking at
vegetables; fruits. My main carb sources, what I like my
clients to use is mostly complex carbohydrates like oats,
rice, Ezekiel bread, sweet potatoes. Fruit is also fine.
CM: So let me ask you this. How can trainers use carb
cycling to help their clients get better results?
I like to start people off with at least -- for a fat loss diet, let's
say someone is training four days a week or three days a
week. I like starting them off with two high days, on their
training days, spread out. Don't do high days back to back.
They should be spread out. And then with any additional
training days being moderate carb days and all off-days
being low days. So if someone was training four days a
week, that would be two high, two medium, and three low
days. If they were training three days a week, that would two
high, one medium, and four low days.
Monitoring Progress
I mean, the bottom line with any diet is eat less and do more.
Eat less and exercise more. So you have to do those things,
but you have to periodically re-feed -- I like to say -- with a
high day to do the things that we mentioned before;
replenish glycogen stores, stave off muscle catabolism, and
speed up metabolism.
CM: Okay. Let me ask you this. Should people try to focus
on losing fat and gaining muscle at the same time, or do you
recommend going with a period where you focus on fat loss
and maintaining the muscle that you have, trying to loss as
minimal as possible, and then maybe doing a period of
gaining muscle while trying to add as minimal fat as
possible? Or let's say it's a brand new person who hasn't
worked out in years and years, maybe attempt to do bulk at
the same time? What's your take on that?
When you lose fat, you have to reduce calories. There's just
no way around it. You have to come up with some way to
reduce caloric intake to lose fat, whether it's by diet or by
increasing cardiovascular activity or a combination of the
two. So that's a hypocaloric environment. It's very difficult to
build muscle -- new muscle tissue -- when you're in a
SS: Yeah. And you were a very big guy to begin with, too? I
mean, what did you weigh when we started?
CM: One thing people ask me -- and I'd love to get your take
on this, because this will apply to the normal personal
training clients -- people ask me about this diet. And I
basically tell them, well, one of the reasons it works great for
me is because I'm very OCD. It's regimented. So I can do
that. I can eat lean beef and rice, and then 2.5 hours later
have a protein shake with peanut butter, and then 2.5 hours
later have salmon and vegetables. And I can do this.
I said, it's not a suffering diet where you're hungry. I don't get
hungry on this diet at all. Even on the low days, I'm fine
because my glycogen is restored from the high day
yesterday and I know I've got a medium day coming
real fine, and eat it. And that's a meal that took you two
minutes to prepare. There's no cooking. There's minimal
cleaning. Anything like that.
Protein Shakes
the most carbs that you can at the times when you need
them most or should have them most. I like them in meal 1,
meal 2, and then after your workout. So that's three meals
with carbs. And if you get, let's say, 100 grams of carbs per
day, you can maybe do something like 40 in meal 1, 20 in
meal 2, and then 40 in your post-workout meal to make up
the balance in calories in the other meals.
And also, the fats help keep you fuller for longer. A lot of
people will tell me that they feel best on low days. They feel
much better on low days than high days. And that's probably
because on high days you get a lot of blood sugar
fluctuations with the carbs. On low days, your blood sugar is
pretty stable because the carbs aren't really high; you're not
going erratic with them. And then, you also get more dietary
fat, which kind of keeps everything slower-digesting and
more stable during the day.
CM: Yeah. I love the high-carb day. The high carb was like
magical to me, especially the next day. And the next day I'd
get awesome workouts. Like I love high-carb days.
SS: I have some clients that don't like them. They say
they're too much work. It's a lot of meals, it's a lot of carbs.
Everyone's different. So it's interesting to hear that.
SS: Yeah. There's a couple angles you can look at this from.
Cheat meals, to a certain extent, can accomplish very similar
things to what a high day accomplishes in terms of
replenishing glycogen stores, staving off catabolism, and
speeding up the metabolism. In fact, a lot of diets don't have
high days. They just have cheat meals. I do diets like that
sometimes with my clients, depending on the situation.
I'm not going to say that results are going to be better with it,
because they probably aren't as long as the rest of the diet is
regulated properly. But I mean, one of the biggest things with
diet success is whether the dieter sticks with it or not. If not
having any cheat meals means they're going to quit the diet,
then obviously you've lost the game immediately. But if going
out to a restaurant meal with their family or friends once a
week and having something a little bit off the diet is enough
of a reward for them to keep motivated and focused during
the rest of the week, then by all means go for it. Keeping on
the diet is the key.
Is Sugar-Free Okay?
I say the same thing with things like diet pop, diet Snapple,
Splenda, spices. There's a website called
WaldenFarms.com. And they sell all these zero-calorie
treats, like barbecue sauce, salad dressing, peanut butter, all
kinds of stuff. My clients ask me about that, and I say, yes,
go for it. Drink as much diet pop as you want. It's zero
calories. Use as much Splenda as you want. Drink as much
diet Snapple as you want if it keeps you on the diet. Because
that's the key. So if your clients have these things that help
them stay on the diet, then by all means let them do it.
them, I kept having those, and I kept doing the cheat meals.
With those three deviations -- and that's really the only place
I've deviated -- I still have gotten amazing results with that
little bit of flexibility. And it's helped me stay on.
Let me ask you this. Are there any kind of people who should
not want a carb cycling diet?
And there's no reason for anyone to not start with it. Like I
said, it's a diet that you can use forever; just manipulating
the macronutrients and the number of high days and low
days for your goals. I use the carb cycling program for both
fat loss and for muscle gain. It's a program that can be
manipulated in many, many ways.
Further Tips
CM: Yeah. It's been one of the best investments I ever made
personally, especially in my body. And my experience has
been you always return e-mails pretty quickly. You always tell
me where I need to go. You help keep me accountable. I
cannot recommend a program more highly than working with
you.
fitness and they just become better people and more positive
and more successful and more happy. So the ripple effect of
what you do here goes far beyond just the trainers and their
clients. It actually goes on and on and on, to many degrees
of separation. So I really want to thank you again, Shelby.