As much as I want this channel to get mainstream, I am sort of glad it isn't, it's too real to get mainstream, very honest and knowledgeable information. GREAT WORK!!
Many thanks, I have been researching "high carb diet plan for bodybuilding" for a while now, and I think this has helped. You ever tried - Nantray Carb Caboodle - (do a google search ) ? Ive heard some super things about it and my cousin got cool success with it.
Please Make a video on realistic muscle gains (bodyweight wise) over the course of a year. Very helpful for those of us who are always battling the bulking demon.
Soooooo much great information. I am consistently amazed at the quality of information and your incredible humility. I absolutely love and respect that you're low key and humble but then you open your mouth and such wise bodybuilding advice comes out. That's the word I've been struggling to find to describe you, wise. You're not just imparting bodybuildingknowledge, you're giving us bodybuilding wisdom. Much love and respect.
Carb cycling is , using carbohydrate alone to meet the metabolic requirement of the body, so as to let the protein only work for muscle development, as less carbo intake leads to use of protein by the body to suffice the meet of metabolic fuel
When you're cycling carbs, do you adjust fats with regards to the increase or decrease in carbs? I take it you keep protein as a constant variable and just adjust fats to compensate for the high or low carbos?!
Hello. I love all your videos 😊.can carb cycling used during contest prep while keeping calories the same but manipulating only fats and carbs? Thank you
What do you think about raising carbs on days you train body parts that need to come up? For instance, if i want my back to come up then that day I would slightly increase my carb intake by 25-50 grams higher. It seems to be effective for me, but I would like to see what the Yoda of bodybuilding thinks aka mountain dog. Thanks!!!
Hey john, great vid. Currently prepping for a show, in your opinion what would be more beneficial: once a week one cheat meal, or one high clean carb day. Cheers
i have actually found success (while in a caloric surpluss, hypertrophy phase) putting low carb day days on training days and high carb days on rest days while my body was repairing itself. what do you think about this method? I actually lost a substantial amount of fat (in a surpluss) while gaining muscle
For the blueprint of 3 low, 2 medium and 2 high days.. Are those generally in that order? Or can you have a medium day in between two low days? Or would that defeat the purpose of improving the insulin sensitivity? Thanks!
Great information! What are your thoughts on eating less calories, via less carbs, on non-training days in an effort to offset excessive fat gain during a bulking phase? Would that be an useful strategy or could it potentially mess with recovery?
Drummer G3 Generally i keep the same amount of protein/fat and reduce carbs by 50% and recover really well ! But if John can respond it would be very interesting !
I do this myself. Now I also use intraworkout nutrition that takes care of my recovery though. Your recovery is dictated by what you eat training day more then other days
Whats your take on doing the carb cycling but 0 carbs on non training days then high carbs (still same weekly carbs) just split onto those four training days as oppose to doing two medium/two high carb days?
Great info! Keep these vids coming. They are extremely interesting and informative. Question: when you talk about 400 to 500 grams of carbs on the high carb day, is the carb measured cooked or uncooked?
depends on how it is labeled, like for example for oats it will say 1/2 cup is 27 grams of carbs. That is a dry weight, so that is what you use for caluclation.
Hello John I got a question. Due to the elevated protein synthesis after exercise, I personally think that it would be beneficial to stay on the next NON training day with high calorie surplus (high protein, high carbs, medium fat) because of the protein synthesis lasting 24 to 36 hours. You build muscle with calorie surplus plus storing glycogen in muscles for next training day. Thank you kindly for your advice and keep up good work which I really respect.
Hi John! :) When you recommend cutting carbs do you recommend keeping fats/protein the same or just replace the carb calories with fats or proteins and witch macro would you prefer to swap out the carb calories with? :) Thanks for the awesome videos! :)
Hey John. Great video👌 I just wanna know if it is nessasary to do fasted cardio on this diet? For fatloss? Og is the 3 days of low/none carbs enough to hold the fatburning process going? I’am doin the diet now, and do 45 min of fasted cardio monday-friday, But Not saturday and sunday Where i have my High carb days
You videos are great John. So much info. As I in New Zealand I have to relied on utube. For help but once I move soon to USA. I plan to get a trainer for sure. To push me and then I can see some gains. Anyway great videos. I been binge watching them. And I watch few others. Like dorrian yates. And athllen x. And rp Renaissance peridization. And Jeremy either. As I know those guys personally. And I like Chris herra. To. And now I can add you to the list too @marcus/simon
Just wonderful, I've been looking for "carb cycling for weight loss results" for a while now, and I think this has helped. Ever heard of - Nantray Carb Caboodle - (do a google search ) ? Ive heard some decent things about it and my friend got cool results with it.
Hi john my weight is 178 lb i am on a fat loss phase can u tell me how can i plan my carb cycling i do push, pull,legs and push pull legs and off.....thx john waiting for ur reply..
So u’re saying high carb day will be a slight surplus, and moderate(med day) will be at maintenance, and low day will be in a kcal deficit. Am i right?
I don’t think that’s how it works that calories stay the same but you lower the carbs and up the fats that way your glycogen stores stay below the level of which they over fill and you gain fat
What ratio of low to carb days would you recommend? Does it change from whether you’re trying to lose fat or gain muscle? Appreciate your videos. Very informative!!
mountaindog1 Could you recommend a starting point for someone who is looking to build lean muscle, works out 6 days week, but also has an active job of walking 10-12 miles a day? Any input would be greatly appreciated!
If you are trying to gain muscle could you do maintenance on off days and a higher surplus on workout days for an overall surplus for the week? or would it be better to just keep the same calories all week long for better recovery?
Great video,John.Always educational :) I use 2g/kg for low,5g for medium and 7 for high (only one high day).Should i drop the low and medium a bit,or only the low days (my 2 non-workout days) for the insulin sensitivity purposes ?
Great info 👍 workout days I generally go high but before and after high day how should I do med and low days I mean low med high med high low low is okey? Any suggestion?
From what I've noticed via the MD diet site you typically just use a 2 day structure for the most part right? Training day vs. Non training day. Do you prefer that kind of eating over this traditional carb cycling?
Hi John.What about in very low day increas fat?Personaly I do low carbs day on my day off.And depend what I m training I have medium carbs or high carb specialy for leg day.And Once I week I do 16 or 20 hours of fasting
Hey John. I'm using this post show on the sentinel program in the leg phase. I'm constantly starving regardless of the day and I'm just sucking it up as best I can. What's your thoughts on optimal rate of weight gain. I'm on huge calories but have only put on about 6 pounds since post show.
Nice video buddy.. I have eating about 5-600g carbs 300-350g proteins 80g fat.. My weight is 85kg and it dont move, i am pretty lean, with veins og separations i my Quads.. How many carbs du you Think i should have too gain size :-) thanks for Your time. Love Your videos.
Would it be more advantageous to figure your 2.5 multiple for high day based upon “lean” body weight? For example, if someone weighs 200 pounds and is %15 BF. Figure it on 170 pound body weight?
What’s your take on refeed/ high carb day on a rest day? To soak up all the carbs and replenish the body? Or do it on a training day? I feel that it misses the purpose reefeeding then using it to train?
Am 100kg How Much should i go on low carb day and How Much in High ? And When to do High and low on training days or rest days ? I just want to lose bodyfat.
Hi John, will carb cycling work if fat loss is my goal? I know that reducing carbs is one of the ways to tap into fat stores, but I personally feel better if I have a carb day(been doing low carb for a while and I lift heavy). A typical deficit for me as a female is about 1400- 1200 calories to lose about 2lbs a week. I always enjoy your videos! Thanks!!!
I'm currently trying to add muscle I've recently competed and my weight is up to 135 pounds I've had a lot of success in the past with carb cycling but I'm struggling figuring what would be the best amount of carbs for low and high days I keep my protein at 200g and fats about. 50-60g? Any input would be greatly appreciated! Thank you / I really love your videos so informative!
Awsome advises John! I have a question: what are your thoughts on consuming less 300-400calories on the non-training days (mainly carbs) ? Even on bulking phase, do you think we should go about 17cal/pound on non training days and 20cal/pound on training days? Keep up your excellent job coach, thanks a lot! :)
Hi John, · Are high days under the nutritional rule 70% of carbs peri workout and 30% the other meals? · From 2 for 3 grams per pound of BW is a good starting point, but how do you split the carbs using Recovery Factor during the training? We use between 20-40 grams of carbs intra workout and in your seminars you talk about more quantity, so I have some doubts how much carbs use pre and post workout. Thanks for your astounding information
Hi John have you heard of Vince Girondas Steak and Eggs plan.. it's a high fat moderate protein, very low to zero carbs, but you carb up on the 6th or 7th day.. any thoughts on that?
this doesn't work, you can only start burning fat for fuel primarily once your body gets fat adapted and for that to happen you need to do quite a few weeks of low carb, anywhere between 1-3 months depending on your situation.
Turn to Jesus people he died for your sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized if you have faith in Jesus then you will live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless.,,..,,
The world needs more John Meadows’
:)
Totally totally totally agreed man
damn
@@ultimaoculis6389:(
As much as I want this channel to get mainstream, I am sort of glad it isn't, it's too real to get mainstream, very honest and knowledgeable information. GREAT WORK!!
thank you
I thought it was pretty mainstream, everyone I know who lifts knows John. (Only 1 personally, the rest from the interwebs)
Many thanks, I have been researching "high carb diet plan for bodybuilding" for a while now, and I think this has helped. You ever tried - Nantray Carb Caboodle - (do a google search ) ? Ive heard some super things about it and my cousin got cool success with it.
This is the most down to earth and informative channel on TH-cam.. thanks for coming up with these
thank you Noah
And not a single curse word was used, another AMAZING VIDEO, Sir!
He beeps them out too if someone else does...👍
Always honest and amazing our very own John Meadows aka Mountain dog.. m a huge fan of urs sir... Stay blessed.
So glad you've done a vid on this was just about to start a carb cycling diet
Awesome videos. Even better you keep them short and to the point without dragging it out.
thank you!
It's no wonder why they pay you the big bucks. Great job on the video. And thanks for all the great info. God bless.
lol..someday!
awesome video. .. respect you coach ..
thank you!
Please Make a video on realistic muscle gains (bodyweight wise) over the course of a year. Very helpful for those of us who are always battling the bulking demon.
Love this topic thank u, never really understood it b4
👍👍👍🌟🌟🌟I love your TH-cam channel, thank you so very much.
Soooooo much great information. I am consistently amazed at the quality of information and your incredible humility. I absolutely love and respect that you're low key and humble but then you open your mouth and such wise bodybuilding advice comes out. That's the word I've been struggling to find to describe you, wise. You're not just imparting bodybuildingknowledge, you're giving us bodybuilding wisdom. Much love and respect.
ty!!!
awesome channel subscribed
thank you!
Rest Easy Big John! 🥺🙏🏼
I so miss you, you were like a father to me 😢
Thank you, to actually put numbers is great, sounds pretty fair, not sure I could go over 250 grams of carbs, but the rest makes alot of sense. 🤔💪👍
Carb cycling is , using carbohydrate alone to meet the metabolic requirement of the body, so as to let the protein only work for muscle development, as less carbo intake leads to use of protein by the body to suffice the meet of metabolic fuel
Dwaipayan Datta Roy How do you account for fats? Do you go high fat on your low days? And low fat on your high days? Curious! Thanks.
Great video!!!
Thx john...
Rest In Peace bro
I can only speak from my own experiences but it works well for me as I am on keto mostly but find carbing up really charges my workouts.
When you're cycling carbs, do you adjust fats with regards to the increase or decrease in carbs? I take it you keep protein as a constant variable and just adjust fats to compensate for the high or low carbos?!
i typically keep fat and protein similar, not much movement there..
Hello. I love all your videos 😊.can carb cycling used during contest prep while keeping calories the same but manipulating only fats and carbs? Thank you
What do you think about raising carbs on days you train body parts that need to come up? For instance, if i want my back to come up then that day I would slightly increase my carb intake by 25-50 grams higher. It seems to be effective for me, but I would like to see what the Yoda of bodybuilding thinks aka mountain dog. Thanks!!!
I think that is a great idea
Hey john, great vid. Currently prepping for a show, in your opinion what would be more beneficial: once a week one cheat meal, or one high clean carb day. Cheers
if shredded and feeling flat do the cheat - if not stick with high clean carbs
i have actually found success (while in a caloric surpluss, hypertrophy phase) putting low carb day days on training days and high carb days on rest days while my body was repairing itself. what do you think about this method? I actually lost a substantial amount of fat (in a surpluss) while gaining muscle
if it works keep doing it is what I say!
Real talk.
For the blueprint of 3 low, 2 medium and 2 high days.. Are those generally in that order? Or can you have a medium day in between two low days? Or would that defeat the purpose of improving the insulin sensitivity? Thanks!
keep the low days in order!
Great information! What are your thoughts on eating less calories, via less carbs, on non-training days in an effort to offset excessive fat gain during a bulking phase? Would that be an useful strategy or could it potentially mess with recovery?
Drummer G3 Generally i keep the same amount of protein/fat and reduce carbs by 50% and recover really well ! But if John can respond it would be very interesting !
I do this myself. Now I also use intraworkout nutrition that takes care of my recovery though. Your recovery is dictated by what you eat training day more then other days
Whats your take on doing the carb cycling but 0 carbs on non training days then high carbs (still same weekly carbs) just split onto those four training days as oppose to doing two medium/two high carb days?
I am ok with that, makes alot of sense to me
Great info! Keep these vids coming. They are extremely interesting and informative. Question: when you talk about 400 to 500 grams of carbs on the high carb day, is the carb measured cooked or uncooked?
depends on how it is labeled, like for example for oats it will say 1/2 cup is 27 grams of carbs. That is a dry weight, so that is what you use for caluclation.
Miss you buddy
I prefer the first intro ;-)
Jhon can u give me an idea which fat sources should be used on carb cycle
Hello John I got a question. Due to the elevated protein synthesis after exercise, I personally think that it would be beneficial to stay on the next NON training day with high calorie surplus (high protein, high carbs, medium fat) because of the protein synthesis lasting 24 to 36 hours. You build muscle with calorie surplus plus storing glycogen in muscles for next training day. Thank you kindly for your advice and keep up good work which I really respect.
On the days of low carbs would you have higher fats or keep both low
depends on goal...if goal is to get lean keep low so in caloric deficit
Hi John! :) When you recommend cutting carbs do you recommend keeping fats/protein the same or just replace the carb calories with fats or proteins and witch macro would you prefer to swap out the carb calories with? :) Thanks for the awesome videos! :)
if you are in fat loss phase keep same, but if not increase fat
Thanks! :D Common sense actually, but I'd prefer to fact check it with you :D
Hey John.
Great video👌 I just wanna know if it is nessasary to do fasted cardio on this diet? For fatloss? Og is the 3 days of low/none carbs enough to hold the fatburning process going? I’am doin the diet now, and do 45 min of fasted cardio monday-friday, But Not saturday and sunday Where i have my High carb days
You videos are great John. So much info. As I in New Zealand I have to relied on utube. For help but once I move soon to USA. I plan to get a trainer for sure. To push me and then I can see some gains. Anyway great videos. I been binge watching them. And I watch few others. Like dorrian yates. And athllen x. And rp Renaissance peridization. And Jeremy either. As I know those guys personally. And I like Chris herra. To. And now I can add you to the list too @marcus/simon
I assume that the average calorie intake should be below maintenance, correct?
correct sir
Just do more cardio and every day can be a higher carb day.
Just wonderful, I've been looking for "carb cycling for weight loss results" for a while now, and I think this has helped. Ever heard of - Nantray Carb Caboodle - (do a google search ) ? Ive heard some decent things about it and my friend got cool results with it.
Then you better be burning 800 calories from your cardio and even if you're doing that, that amount of cardio can affect your gains
Hi john my weight is 178 lb i am on a fat loss phase can u tell me how can i plan my carb cycling i do push, pull,legs and push pull legs and off.....thx john waiting for ur reply..
push, pull - high carbs
legs, push, pull - medium
legs, off - no carbs
Is the refeed day strategy kind of like carbs cycling’s high carb day? And then after refeed day go back to low days
yep!!!!!
So u’re saying high carb day will be a slight surplus, and moderate(med day) will be at maintenance, and low day will be in a kcal deficit. Am i right?
Dj QIng yes
I don’t think that’s how it works that calories stay the same but you lower the carbs and up the fats that way your glycogen stores stay below the level of which they over fill and you gain fat
What ratio of low to carb days would you recommend? Does it change from whether you’re trying to lose fat or gain muscle? Appreciate your videos. Very informative!!
depends on goal, metabolism, etc..no magic formula really
mountaindog1 Could you recommend a starting point for someone who is looking to build lean muscle, works out 6 days week, but also has an active job of walking 10-12 miles a day? Any input would be greatly appreciated!
Saw ur video sir need to ask what about protein and fats.? Do we have to keep in same all days like (High, moderate, low ) days .??
lower fats on high carb days
@@mountaindog1 thankyou so much
@@mountaindog1 so basically low fat on high carb days and it should be high fat on low carb days. ? Right?
If you are trying to gain muscle could you do maintenance on off days and a higher surplus on workout days for an overall surplus for the week? or would it be better to just keep the same calories all week long for better recovery?
yea absolutely, and that is probably what I would do
Great video,John.Always educational :) I use 2g/kg for low,5g for medium and 7 for high (only one high day).Should i drop the low and medium a bit,or only the low days (my 2 non-workout days) for the insulin sensitivity purposes ?
not a bad idea..give it a whirl for 2 weeks and see if results improve
Great info 👍 workout days I generally go high but before and after high day how should I do med and low days I mean low med high med high low low is okey? Any suggestion?
low day before, high day of, medium day after
From what I've noticed via the MD diet site you typically just use a 2 day structure for the most part right? Training day vs. Non training day. Do you prefer that kind of eating over this traditional carb cycling?
I do yes!
Do you do anything different with your fats on low/medium/high carb days while using carb cycling for a cut?
Hi John.What about in very low day increas fat?Personaly I do low carbs day on my day off.And depend what I m training I have medium carbs or high carb specialy for leg day.And Once I week I do 16 or 20 hours of fasting
yes you can raise fat on those days
thanks John.And what you think about cycling carbs depending which body part you train?
bigger bodyparts and more effort = higher carb days!
thanks John.you bringing awesome series
What about people in there mid 50s? Do you think carb loading is way to much?
To hard on pancreas better to stay moderate to low?
well as long as your insulin sensitivity is good, then go for it!
Hey John. I'm using this post show on the sentinel program in the leg phase. I'm constantly starving regardless of the day and I'm just sucking it up as best I can. What's your thoughts on optimal rate of weight gain. I'm on huge calories but have only put on about 6 pounds since post show.
I would run those calories higher my friend!
mountaindog1 on it John.
During carbs cycle and goal build muscle and lose weigh should I stop carbs on my days off?
Nice video buddy.. I have eating about 5-600g carbs 300-350g proteins 80g fat.. My weight is 85kg and it dont move, i am pretty lean, with veins og separations i my Quads.. How many carbs du you Think i should have too gain size :-) thanks for Your time. Love Your videos.
id probably bump 100 grams
mountaindog1 dump 100g carbs?. How do you Think my carb cycle shout be 50g 3 days 2 days 200g 2 days High 400g ? Thanks for Your time!:-)
John, can you carb cycle throughout your contra prep? Or is it something you only do for a short time?
absolutely
Would it be more advantageous to figure your 2.5 multiple for high day based upon “lean” body weight? For example, if someone weighs 200 pounds and is %15 BF. Figure it on 170 pound body weight?
What’s your take on refeed/ high carb day on a rest day? To soak up all the carbs and replenish the body? Or do it on a training day? I feel that it misses the purpose reefeeding then using it to train?
could be both, but i tend to agree with you, more on a rest day
mountaindog1 thanks Jon!
can i stay in a caloric defizit and also do carb cycling?greetings from austria, vienna
Am 100kg How Much should i go on low carb day and How Much in High ? And When to do High and low on training days or rest days ? I just want to lose bodyfat.
im going to guess 50 on low day - 200 on medium and 450 on high day
Hey john i weigh 207 lbs how much carbohydrates should i take im trying to burn bodyfat and build muscle
But can you put muscle on one day and loose fat another by different calorie intake, and training?
yes
hey im about to start cutting for my first bodybuilding show do you think carb cycling would be a good choice to do for a cut
Yes, definitely
Hey John, would u plz recommend a calorie calculator for fat loss .. for an outta shape 36 yrs old male (30 % bf)
What do you think of building muscle whilst in Ketosis?
I love my carbs :)
Where can we buy that t shirt John
which one was it?
mountaindog1 the granite sup
granitesupplements.com but we may be low on stock right now
Hi john How to do lean bulk for short people like me 😄
get into caloric surplus - go about +500 calories
Thank you john.
What about off day?
What macros would you recommend for someone who is 180 trying to lean bulk.
lean bulk only needs protein of .8 times your body weight. fill the rest of your cals with mostly carbs but also fat
Hi John, will carb cycling work if fat loss is my goal? I know that reducing carbs is one of the ways to tap into fat stores, but I personally feel better if I have a carb day(been doing low carb for a while and I lift heavy). A typical deficit for me as a female is about 1400- 1200 calories to lose about 2lbs a week. I always enjoy your videos! Thanks!!!
yes!
@@mountaindog1 Thanks John!!!! ❤❤❤💪💪💪💪
I'm currently trying to add muscle I've recently competed and my weight is up to 135 pounds I've had a lot of success in the past with carb cycling but I'm struggling figuring what would be the best amount of carbs for low and high days I keep my protein at 200g and fats about. 50-60g? Any input would be greatly appreciated! Thank you / I really love your videos so informative!
shoot for 100 on low days and 350 on high days!
Hey i know this question is unrelated but what is your opinion on bologna?
:(
High carb day should be always on training day?
i like to put them there yes
Awsome advises John!
I have a question: what are your thoughts on consuming less 300-400calories on the non-training days (mainly carbs) ?
Even on bulking phase, do you think we should go about 17cal/pound on non training days and 20cal/pound on training days?
Keep up your excellent job coach, thanks a lot! :)
17-20/lb is a lot
Hi John,
· Are high days under the nutritional rule 70% of carbs peri workout and 30% the other meals?
· From 2 for 3 grams per pound of BW is a good starting point, but how do you split the carbs using Recovery Factor during the training? We use between 20-40 grams of carbs intra workout and in your seminars you talk about more quantity, so I have some doubts how much carbs use pre and post workout.
Thanks for your astounding information
2 to 3 grams on high days is a good starting point. For intra, you take the amount that is needed to knock out soreness so you can recover fast.
Hi John have you heard of Vince Girondas Steak and Eggs plan.. it's a high fat moderate protein, very low to zero carbs, but you carb up on the 6th or 7th day.. any thoughts on that?
absolutely...old school..I love it!
So it seem like more work then just eat a set about of food and keeping everything the same
cipriano lopez He summarised it well, keep calories the same (in a deficit) and adjust macros accordingly to high/low carb days.
How old are you .
Penny for my thoughts
45
mountaindog1 still young.
Great advice all round.
So happy I found your channel.
You are wise beyond your years sir.
thank you my friend
Damn you were fucking huge right here!!!
Here's a good article on carb cycling: www.bodybuilding.com/content/carbohydrate-cycling-what-you-need-to-know.html
this doesn't work, you can only start burning fat for fuel primarily once your body gets fat adapted and for that to happen you need to do quite a few weeks of low carb, anywhere between 1-3 months depending on your situation.
Rip
Turn to Jesus people he died for your sins, Repent of what the New Testament describes as sin. Believe the gospel obey the teachings of Jesus documented in Matthew, Mark, Luke, and John. Jesus is the only way to be saved, be baptized if you have faith in Jesus then you will live life with him as your example. If you need prayer i'll pray for you. If you want to keep contact with a brother in Christ i’ll keep contact with you. The love of God is beyond our understanding. God bless.,,..,,