 Question is from T Evans two two zero eight. Are there any benefits to carb cycling or can it cause a bad relationship with food? Okay, it can cause a bad relationship with food if it turns into restrict binge So if carb cycling for you looks like no carbs and then all the car the carbs at once Then that's a problem other than that. Here's the benefits of carb cycling that I have found personally I don't think it's going to Accelerate or maximize fat loss. I don't think there's any evidence to show that that is superior cycle Than to just have lower carb or just go higher carb. I think the benefits are psychological. I really do I think for a lot of people reducing carbs is a great way to eat a lower calorie diet proteins and fats tend to be more satiating But if you've ever gone on a low carb diet for a long time, you know how your workout start to suffer You don't get good pump is basing Carbohydrates like like adding that to when you're most active is that part of carb cycling or is that called something else? That is that is a type of carb cycle. Okay. Yeah, we're it's like targeted carbohydrate intake Exactly for athletic purposes like that's kind of where I would see, you know Some benefit in terms of how you utilize like accessible fuel like have carbs. Obviously being superior there Well, first of all any diet can cause a bad relationship with food. I don't care what diet, right? So that that's a tough one to answer, right? Like it would could yeah, absolutely could it could for anyway I I love carb cycling I use it Quite often I'd love to teach it to people and I probably agree with you Sal Like it's probably because of the psychological benefits. I just I think It kind of mirrors our natural our natural tendencies of eating and we don't even realize it If you were to take a snapshot of how somebody eats for three weeks consistently that wasn't tracking But you could track for them and see you would see they kind of have this natural ebb and flow probably of carb You're just managing it and controlling it and sticking to to boundaries around that where I think what a lot of people naturally do is they They stay in this kind of load of moderate and they do a bunch of activity They go a long period without eating and everything gets depleted and they get really hungry They get the cravings and then they overdo it like crazy and then they come back down moderately And so I think we kind of naturally do this anyways But doing carb cycling correctly you're obviously figuring out your macros and what a high day a medium day and a low day Would look like you and then you and you said and we should explain that right? So there's probably a lot of people listening going like what the fuck does carb cycling mean? It just it basically means that you're going through periods of lower carbohydrate intake and moderate to higher carbohydrate intake for a specified period of time And I want I want people to know too because I get this question a lot Like how you do that as far as you know, how many days high low and what's the cycle look like? I've actually played around with this and and done it multiple ways and my advice is whatever you'll stick to right like I Personally used to like to have two really really low days a moderate day and then a really high day Repeat yeah, and then repeat I've done it all kinds of ways though where I do a low a medium of high and it's a three-day cycle and you repeat It's really and what I would do is just what felt best with me What how my workouts were going when I was running that way without that low of carbohydrates versus? Allowing a moderate and a high day and only running at three days like you know play with these things There's there are no rules. You just got to figure out how many total calories first your body needs then how many total? Grams of protein it needs so that's where you start and then you look at your your fats and carbohydrates for the rest The makeup of where your calories need to be and divide that and we talk all the time about you know What what exactly should that percentage? I like the split my my carbs in my fat I like to be a very even balance where I mean calorie-wise. Yeah calorie-wise right gram per gram Yeah, no no not gram for print gram for gram But if you look at I've got after I look at my protein intake, let's say for argument's sake I've got 2,000 calories left to spend I'd like to get about thousand that from fat a thousand that from carbohydrates Figure out how many grams that equals and then divide that over three days and cycle them that way And if you're trying to lean out so that's about a hundred grams of that'd be like 90 grams of fat 150 grams of carbs or something like that and that was just a random Yeah, it's not a real number just so people you know get an idea Yeah, yeah, but I mean so then and then from there you you run one day where you're you know That would be your what your body needs right so a surplus would be a little bit over that I would consider a moderate day kind of hitting hitting your maintenance and then a low day Being you know, maybe 50% less of carbohydrates and the way I would like to do it in the past was kind of what Justin was talking about where it's More targeted so I would have some carbs around my workouts and then on my Higher carb days I would throw in an additional carbohydrate. So I've later in the night I've done something like I love to do this which is similar to that Justin's thinking performance wise I used to think like what I was focusing on like a when I was competing So I would always Keep my either moderate or high days around the muscle groups that I really want to grow and build Yeah, so yeah, you have the energy to pump Yeah, the energy to pump and I have the refeed of all the all those nutrients And it just it felt good to have my moderate to high days around the muscle groups that I'm trying to develop and really push And stretch myself and then muscle groups that are like my arms a strength of mine that I don't I could skip and be okay with I would and when you because we know when you're on really low carb Sometimes you just don't have the oomph to train and so I would pick the days that I would be training You know muscle groups that are not a weakness of mine And then that I wouldn't care if I was didn't have the intensity or the ability to push in those training sessions