Anna Starodubtsevaのインスタグラム(anyastar) - 1月24日 10時22分

HIGH CARB DAY
As I mentioned earlier, I'm practicing carb cycling prepping for the show and it works perfectly form me. There are many ways of doing carb cycling, but I found what works best for me, so I'm sharing my experience with you guys.
I do high carb day every 4 th day ( 3 days low carb- 1 days high and so on, when I started my prep this ratio was 2-1, but as I'm getting closer to the show I increased the amount of low carb days BUT I also increased the amount of carbs consuming on high carb day. My calories intake is the same every day.
On high carb day I do 250 gr of carbs, protein intake is about 120-130 gr , no fats. I don't consume fats on high carb day, so I get all my calories from carbs and protein only.
Where do I get my carbs from: white or black rice, oatmeal, sweet potato, fruits, quinoa.
It is very important to split all your food to small portions, it comes out about 7 meals a day for me.
My average meal looks like this:
3 oz ground turkey ( or any other lean protein) + 1/2 cup white ( measured cooked) + little veggies
Here you can see some of my meals from today made by @iconmeals and delivered to my door ( I added some black rice, cause I love it ?) Sometimes it's only rice with veggies as I'm lowering my protein intake as well, so some meals have no or very little protein in it.
I also try to have my heaviest workout on high carb days, training large muscle groups, such as legs or back and I usually take off or just do light cardio on my third low carb day.
Carb cycling diet is not suitable for everybody. After depleting yourself for 3 days, you might want to eat a lot of carbs at the time, once you started ( if this is your case, I would recommend just keep your carbs in your diet every day, but control the amount)
Дорогие подписчицы, к сожалению, текст на русском не поместился. Данный пост на русском языке можно найти в моей группе Вконтакте
#Anyastar #food #foodporn #onPrep #Prep #pancakes #carbs

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