Carb Cycling: Lose Fat And Build Muscle At The Same Time?

Brad Borland
Written By: Brad Borland
February 7th, 2014
Updated: May 28th, 2021
Categories: Articles Fat Loss
224K Reads
Carb Cycling: Lose Fat And Build Muscle At The Same Time?
Everyone knows you can't build muscle and lose fat at the same time, right? Learn how to maximize carbohydrate intake so you have a chance at adding mass while leaning out.

Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab.

Are you tired of training your butt off to add every ounce of muscle you possibly can and then turning around and dieting it all off? It’s an extremely daunting task to try and pack on some muscle and build an impressive physique all the while risking losing it all for the sake of getting lean.

No matter what time of year it is, getting and keeping a lean, muscular physique is the goal of most people reading this. But how do you go about accomplishing what seems to be just beyond your reach?

You want to build muscle and lose fat. Period!

You’ve probably heard the old saying that you have to choose between gaining muscle and losing fat. The two just can’t be done simultaneously - the local gym know-it-all thinks he is just “telling it like it is.”

This belief is so vested in gyms everywhere that no one even attempts to prove it wrong. Let it be written, let it be done!

What if I were to tell you that it’s not only possible but easy to execute requiring just a little planning and know-how? Can you build some appreciable muscle while losing that extra baggage in the meantime? Heck yeah! Just don’t tell your local gym know-it-all.

The Breakdown

The giant 800-pound gorilla in the room is diet. Everyone knows they need to manipulate their eating habits, but few actually take the necessary action required to significantly create change. Below is a breakdown of the three vital macronutrients that encompass this plan to build muscle and strip away fat and finally reveal your vision of one impressive physique.

Protein: What can’t be said about the importance of proper protein intake that hasn’t already? Comprised of the building blocks of protein, amino acids are crucial to the growth and development of muscle tissue, protein synthesis, and even fat loss. This plan calls for you to eat approximately 1 to 1.5 grams of protein per pound of body weight.

Let’s take a sample individual that weighs 200 pounds. This would equate to 200 to 300 grams. Starting on the low side is recommended when beginning the diet. Good sources are red meats, chicken, fish, eggs, beef jerky, Greek yogurt, low-fat cheese, and protein powders.

Fat: Essential for not only heart, circulatory and joint health, healthy fat is essential for hormone regulation which will subsequently help with fat loss and muscle growth. The days of fat being the bad guy are over. However, since fat has over twice the calories as protein and carbohydrate careful consideration must be taken with amounts.

Fat in this diet will be used to offset any calorie restriction from carbs as they aid in energy and satiety. Good sources include avocado, all kinds of nuts, olive oil, natural peanut and almond butters, sunflower seeds, and egg yolk.

Carbohydrate: Carbs will be your X factor during this diet. By manipulating its intake, carbs will have a significant effect on insulin levels, blood sugar, and energy all the while creating a fat-burning, muscle-growing experience. Careful consideration will be taken regarding consumption amounts and training days and intensity.

Strategically cycling throughout the week will keep your furnace burning and give you just enough to build lean muscle mass. Good sources are white and brown rice, white and sweet potatoes, 100% whole wheat bread, Ezekiel bread, vegetables, some fruits, and whole-grain pasta.

Let’s get it on!

Now, let’s delve into manipulating these macronutrients to our advantage. Burning fat and building muscle is the name of the game so let’s take a look at how each of these plays its unique role in the diet.

Protein intake will remain relatively unchanged throughout the diet. The only caveat would be to increase it slightly if gains are stalling. A good route to take is to go from 1 gram per pound of bodyweight to 1.25 grams. You can further increase this to 1.5 grams if you still feel you need to kick start your muscle-gaining efforts.

Fats will vary slightly relative to carb intake. Your baseline will be .25 grams per pound of bodyweight or roughly 20-30% of total daily calories. So, for our 200-pound individual example, he will need 50 grams per day as a baseline. On low-carb days, you can increase healthy fats by 50% to curtail any loss of energy and to preserve hormone function for those intense workouts.

Carbohydrates will be the most manipulated macronutrient on this diet plan. You will have low, medium, and high carb days depending on the number of training days and intensity levels. A low day will consist of an intake of .5 grams per pound of body weight. Your low days will be rest days from the gym and cardio-only days (or light activity).

A medium day will consist of an intake of 1.5 grams per pound of body weight and they will fall on regular training days for the upper body. High carb days will take you to 2.25 grams per pound of body weight and be reserved for high-intensity workouts such as a heavy leg day or a prolonged and intense bout of weight training such as a full-body routine or extra HIIT training.

The low days will force your body to tap into its fat stores for energy. After a length of time, your metabolism will start taking a hit and need a few extra calories to rev back up. Medium and high days are installed to help refuel glycogen stores and get the furnace burning once again and help support muscle gain.

Let’s look at our example from above one more time

200 pounds of body weight:

  • Low carb day: 100 grams
  • Medium carb day: 300 grams
  • High carb day: 450 grams

Troubleshooting:

  • If fat loss is stalling after a few weeks, add in a few more low and/or medium carb days.
  • On low carb days, don’t forget to increase healthy fats – but just slightly.
  • If you feel muscle gains are plateauing, increase protein to 1.25 and then 1.5 later on.
  • If you have sensitivity toward carbs limit your high carb day to one day per week and increase fats.

Muscle-Building, Fat-Torching Sample Diet Plan

The following amounts are approximated for a 200-pound individual.

Low Carbohydrate Days

Meal 1

  • 3 eggs and 4 egg whites
  • ½ cup oatmeal (dry measure)
  • Cinnamon for taste
  • 1 tablespoon of natural peanut butter

Meal 2

Meal 3

  • 6-8 ounces of meat, fish, or chicken
  • Green salad with 3 tablespoons of olive oil dressing

Meal 4 (pre-workout)

  • ½ of an apple or banana
  • 1 scoop of whey protein powder mixed in water

Meal 5 (post-workout)

  • 2 scoops of whey protein powder mixed in water

Meal 6

  • 6-8 ounces of meat, fish, or chicken
  • Broccoli, green beans or peas or green salad with ½ avocado

Medium Carbohydrate Days

Meal 1

  • 3 eggs and 4 egg whites
  • 1 cup oatmeal (dry measure)
  • Cinnamon for taste
  • 1 tablespoon of natural peanut butter

Meal 2

  • 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
  • 1 ounce of almonds
  • 1 apple

Meal 3

  • 6-8 ounces of turkey with two slices of wheat bread and 1 tablespoon of light mayonnaise
  • Green salad with 2 tablespoons of olive oil dressing

Meal 4 (pre-workout)

  • 1 banana or apple
  • 1 scoop of whey protein powder mixed in water

Meal 5 (post-workout)

  • 2 scoops of whey protein powder mixed in water
  • 8 ounces of Gatorade

Meal 6

  • 6-8 ounces of meat, fish or chicken
  • Broccoli, green beans or peas or green salad with ¼ avocado
  • 1 cup of wild rice cooked

High Carbohydrate Days

Meal 1

  • 3 eggs and 4 egg whites
  • 1 ½ cup oatmeal (dry measure)
  • Cinnamon for taste
  • ½ tablespoon of natural peanut butter

Meal 2

  • 2 scoops of whey protein powder mixed in water or 1 cup Greek yogurt
  • 1 ounce of almonds
  • 1 apple

Meal 3

  • 6-8 ounces of fish
  • Green salad with 2 tablespoons of olive oil dressing
  • 1 ½ cup of wild rice cooked

Meal 4 (pre-workout)

  • 1 banana or apple
  • 1 scoop of whey protein powder mixed in water

Meal 5 (post-workout)

  • 2 scoops of whey protein powder mixed in water
  • 12 ounces of Gatorade

Meal 6

  • 6-8 ounces of meat, fish or chicken
  • Broccoli, green beans or peas or green salad with ¼ avocado
  • 1 medium sweet potato
39 Comments
JAYDEEp
Posted on: Wed, 04/22/2020 - 03:08

Sir i m140 pounds 5’9 tall skinny fat what should i focus on builmuscle or loose fat? Hope u will help me

Vinay Jain
Posted on: Sun, 09/10/2017 - 19:37

I would really appreciate if you can also provide vegetarian plan similar to this.

M&S Team Badge
JoshEngland
Posted on: Mon, 09/11/2017 - 08:43

Hi Vinay,

While not a carb cycling plan, we have recently done a sample vegetarian muscle building plan. You can check it out here:

https://www.muscleandstrength.com/articles/how-to-create-muscle-building...

Thanks for the feedback!

Ray
Posted on: Tue, 10/04/2016 - 14:02

Hey Brad,

I am a 210lbs individual trying to bring my weight down to 175lbs. I play Ice hockey once a week and hit the gym 3 time per week, 4 if I am lucky. How do I break down the low carb days to high carb days?

thank you,
Ray

Simeone
Posted on: Fri, 03/11/2016 - 05:44

Brad,

Very informative article which I am trying to put into practice (and have had some successful fat loss using the low carb days, now I am trying to cycle to gain muscle as well).

However are you able to explain how the carbs are counted in the meal plans, as they don't add up to me? The medium carb today should add up 300g of carbs. By my calculations (I must be going wrong somewhere) this would be roughly:

1 cup oatmeal (dry)- 50g
Apple- 14g
2 wheatbread- 24g
apple- 14g
1 cup cooked wild rice- 35g

This only adds up to 137g of carbs, but the aim for a 200lb male on med carb day is 300g?

Ben
Posted on: Wed, 08/26/2015 - 12:37

Hi Brad,

Not sure if I'm doing the math wrong, or am missing something - with protein and carbs at 4 calories/gram and fat at 9 calories/gram, for a 200 pound individual on a low-carb day, 200 grams protein / 100 grams carbs / 75 grams fat will only bring 1,875 calories, significantly lower than weight maintenance calories. High carb days brings the total to 3,050 calories. Is that correct? If so, is that the idea?

If that's what you meant in your 2/8/14 comment - sounds good.

Ash
Posted on: Thu, 08/06/2015 - 12:01

Brad,

I have been following my calories and macros pretty closely. I currently weight 277lbs but have a lean body mass around 215-225lbs.

I have a hard time hitting my macros based on total weight. What are your thoughts on setting my macro goals based on my lean body mass?

M&S Team Badge
BradBorland
Posted on: Tue, 08/11/2015 - 09:15

Simply set your macros according to the parameters above to your bodyweight goal. So if you want to be a lean, mean 225 lbs. set all of the macros to 225.

Ash
Posted on: Wed, 08/12/2015 - 12:49

Makes sense, thanks.

John gutierrez
Posted on: Mon, 06/20/2016 - 17:51

Quick question, so if I understand correctly, my lean mass is 180 pounds which is where I'd like to be, so I should multiply the .5 for carbs and the 1 for protein by that number?

Chris
Posted on: Thu, 03/26/2015 - 14:21

Hey brad, on the days I don't lift is it all right to not consume any carbs?

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BradBorland
Posted on: Fri, 03/27/2015 - 10:44

Hi Chris, I would get in a few carbs for recovery purposes....

Chris
Posted on: Tue, 03/17/2015 - 11:44

What am I supposed to do if I have a slow metabolism? If I ate this much food I would gain weight for certain. I have always found that I need to eat about 1500 calroies a day to lose weight. I am a man and I know this is low but it's the only way I have found. Maybe it's just because I am getting into my late 30's. I just try to eat as much protein and greens as I can and keep it at 1500.

Alison
Posted on: Mon, 03/16/2015 - 15:45

Hi Brad, I am very excited to start this meal plan within the next few days. I am a beginner at 190 lb, trying to lose fat and gain muscle. Can you please refer me to a workout that will be a good match for this plan, or give me an example? I have one in mind, but I want to make sure that my fat loss goal with be met if I combine the 2. Thanks!

Sharon
Posted on: Thu, 01/15/2015 - 07:46

Hi I just came across your article which is great! I've been researching carb cycling and your plan is perfect! I just need to know how to set up the plan. Should it be Day 1 - Low Carb; Day 2 - Med Carb; Day 3: High Carb then repeat? I am at 196 lbs and want to lose weight/fat and tone up.

Thomas
Posted on: Tue, 01/06/2015 - 22:47

do I use olive oil when cooking my fish chicken etc? Or will that throw off my fat macro?

Leslie
Posted on: Tue, 11/11/2014 - 13:37

I am totally new at this, how can i figure out how many calories, etc for a female 148 pounds? Thank you so much.

Vic
Posted on: Thu, 10/30/2014 - 07:54

Brad,
I was calculating my protein intake based on the numbers you mentioned in the article. It seems feasible. Just one question. What would my calorie intake be if I weigh 270 lbs. I am looking to come down to at least 210. But I don't want to build muscle over fat I want to shed the fat and build muscle after that.

Dev
Posted on: Wed, 10/22/2014 - 12:27

Is this wild rice measured after you cook it Brad ?Because its a lot if its before

GeezerDude
Posted on: Sun, 03/30/2014 - 10:48

What impact would this plan have on someone who is border line diabetic and having to limit carb intake?

vijesh
Posted on: Thu, 03/13/2014 - 09:31

Before and after workout we take protien cause acidic is it true?coz protien is acidic

vijesh
Posted on: Thu, 03/13/2014 - 09:30

Hey brad u suggested protien shake before and after workout but the prblm is u know protien is acid if it take more it cause acidic.more protien cause more acidic

Regi
Posted on: Sun, 03/09/2014 - 09:52

Hi,

I have a question about meal #1.
Do I have to mix everything in a mixer or should I eat them separate?

Thank you,
Regi.

Brad
Posted on: Mon, 03/10/2014 - 16:31

Regi,
Separate. Thanks!

Willems
Posted on: Sat, 03/01/2014 - 01:34

Hey Brad,
Will you come to my gym and lift my weights for me? I feel like that would really up my rep count. Get a way better pump with you there bud. Also, like Rakan asked, will you make me a customized diet plan? Keep in mind I don't like cheese. Awesome. Can't wait to get it!
P.S. Can you teach me that "clean the snatch" move I've heard about? Hear it's a great full body exercise.

Brad
Posted on: Mon, 03/10/2014 - 16:30

Willems, ha! I see what you did there.... : )

edwin
Posted on: Fri, 02/28/2014 - 18:42

How do i know which days to eat what? I barely starting working out and work out monday -Frida, wednesday i do cardio.

Shawn
Posted on: Mon, 02/24/2014 - 20:33

Should diet be adjusted for current weight or desired weight?

Brad
Posted on: Mon, 03/10/2014 - 16:29

Hi Shawn, current weight...

umang
Posted on: Thu, 05/08/2014 - 00:06

You have to start at the you are at now, subsequently as you gain weight over the period of time, adjust your intake count as per the weight you are on. Keeping a tab on what you are and what you do is what you have do.

muggs
Posted on: Mon, 02/24/2014 - 20:11

I'll try it for a month

Shawn
Posted on: Mon, 02/24/2014 - 20:01

Do I plan the diet around current weight or desired weight?

Kari
Posted on: Sat, 02/22/2014 - 13:53

Hi Brad, will this program work for females as well? I was assuming this was for men. I want to lose fat and gain muscle but not doing it for a competition, just doing it for me.

Brad
Posted on: Mon, 03/10/2014 - 16:27

Hi Kari,
Absolutely! Just adjust the calories for your body weight.

Rakan
Posted on: Mon, 02/10/2014 - 03:26

Hi Brad,
I am working out in the morning time. How would I adjust this menue to fit my time and body needs?

Brad
Posted on: Mon, 03/10/2014 - 16:27

Raken, I have just the thing for that question. Check out my author profile and there you will find an article I just wrote about eating and training times...

Simon
Posted on: Sat, 02/08/2014 - 04:05

Brad what about calorie intake during all of this? Are you varying that per day and trying to keep in a calorie defecit (based on individuals maintenance level) or calorie surplus?

Brad
Posted on: Sat, 02/08/2014 - 08:19

Hi Simon,
Once you determine your macros the calories take care of themselves. Just focus on specific levels of proteins, carbs and fats. It should mostly be a calorie deficit.

Bart
Posted on: Sun, 02/16/2014 - 17:13

So since your carbs are up the down due to the different carbs about per day your calories would be up and down as well correct? Or should should you still go for -500 calories deficit (e.g. be at 2700) and everyday be of that calories amount just adjust fat and carbs around that?