Carb rotaton to lose fat and maintain LBM

[RottenWillow]

I've cycled carbs for several months now to prevent or minimize fat gain while adding LBM but I've never tried to cycle carbs in order to maintain LBM while maintaining LBM.

A quick sketch: over the last 5 weeks I've managed to gain about 2-3lbs of actual muscle, which I'm completely hyped about, but I've also increased my bf by about 2%. I understand that's really not much of a fat gain but it has all gone directly to my ass which is naturally very prominent, so now that even though I'm only up to about 17-18% bf I look like I'm hiding two soccor balls in my pants.

My question is how specifically do I implement carb rotation with
losing fat and maintaining my new muscle as my goal? I am currently 149pounds and I estimate LBM to be 121 to 123lbs. I am in my 6th week of a HST cycle and I train 3 days a week.

And thanks very very much in advance for any input.

 

[Stryc-9]

A variation of the standard cyclical ketonic diet ought to work very well for maintaining LBM while dropping bodyfat. Set calories at 12 x body weight and cycle your carbs in a 5 days off/2 days on pattern (i.e., eat low carb for five days and have a 2 day carb-up). That should allow for enough time in ketosis to drop body fat yet still give you a chance to restore glycogen (to fuel workouts, etc.,).

 

[Mr.X]

I've cycled carbs for several months now to prevent or minimize fat gain while adding LBM but I've never tried to cycle carbs in order to maintain LBM while maintaining LBM.

A quick sketch: over the last 5 weeks I've managed to gain about 2-3lbs of actual muscle, which I'm completely hyped about, but I've also increased my bf by about 2%. I understand that's really not much of a fat gain but it has all gone directly to my ass which is naturally very prominent, so now that even though I'm only up to about 17-18% bf I look like I'm hiding two soccor balls in my pants.

My question is how specifically do I implement carb rotation with
losing fat and maintaining my new muscle as my goal? I am currently 149pounds and I estimate LBM to be 121 to 123lbs. I am in my 6th week of a HST cycle and I train 3 days a week.

And thanks very very much in advance for any input.

In your case, the routine is a little more complex than it would be for other dieters. You have a specific goal that needs to be met w/ specific dieting regiment/s.

First, I would suggest looking at a Ketogenic diet, but more towards the modified curve.

PART 1:

Day 1-10:
Weight x 11
follow my CKD manual guidelines with about 70%fat/30%protein
carbs under 30g per day
-Note: workout only day 1-3, cardio day 4, rest 5-10

This will allow you to be in ketosis for the optimal amount of time while decreasing the possiblity of muscle loss - for ketones are muscle sparing.

Day 11:
Follow a 24 controlled Carb-up (refeed)
Read my CKD manual for Carb-up guidelines


PART 2:
For the next 3 weeks follow a 6/1 routine outlined in my CKD manual (6 day ketosis/1 day carbup).

After the initial 4 weeks, evaluate your results and we'll see if you need to change things around. Remember, dieting is dynamic, so things need to be adjusted.

Mr.X