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    Kynes Carb Cycling

    Uploaded by

    stormich656
    The Kynes Carb Cycling Diet involves alternating low-carb "depletion" days and higher-carb "refeed" days to lose fat through ketosis while maintaining energy levels. It is a multi-step process that first determines metabolism and calorie needs, then assigns carb, protein and fat macros for depletion versus refeed days on a set schedule, such as every 3-4 days, to cycle in and out of ketosis. The goal is to lose 1-1.5 pounds of fat per week through restricting carbs and glycogen stores on depletion days while supporting health and muscle gains on refeed days.

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    Kynes Carb Cycling

    Uploaded by

    stormich656
    182 views3 pages
    The Kynes Carb Cycling Diet involves alternating low-carb "depletion" days and higher-carb "refeed" days to lose fat through ketosis while maintaining energy levels. It is a multi-step process that first determines metabolism and calorie needs, then assigns carb, protein and fat macros for depletion versus refeed days on a set schedule, such as every 3-4 days, to cycle in and out of ketosis. The goal is to lose 1-1.5 pounds of fat per week through restricting carbs and glycogen stores on depletion days while supporting health and muscle gains on refeed days.

    Original Description:

    Carb cycling calculator

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    The Kynes Carb Cycling Diet involves alternating low-carb "depletion" days and higher-carb "refeed" days to lose fat through ketosis while maintaining energy levels. It is a multi-step process that first determines metabolism and calorie needs, then assigns carb, protein and fat macros for depletion versus refeed days on a set schedule, such as every 3-4 days, to cycle in and out of ketosis. The goal is to lose 1-1.5 pounds of fat per week through restricting carbs and glycogen stores on depletion days while supporting health and muscle gains on refeed days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    182 views3 pages

    Kynes Carb Cycling

    Uploaded by

    stormich656
    The Kynes Carb Cycling Diet involves alternating low-carb "depletion" days and higher-carb "refeed" days to lose fat through ketosis while maintaining energy levels. It is a multi-step process that first determines metabolism and calorie needs, then assigns carb, protein and fat macros for depletion versus refeed days on a set schedule, such as every 3-4 days, to cycle in and out of ketosis. The goal is to lose 1-1.5 pounds of fat per week through restricting carbs and glycogen stores on depletion days while supporting health and muscle gains on refeed days.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
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    Kynes Carb Cycling Diet

    Step 1: Fill out the green boxes


    Value
    Starting weight(lbs)
    Desired weight(lbs)
    Diet length(weeks)
    Pounds/week #DIV/0!
    Net calories/week #DIV/0!
    Avg net calories/day #DIV/0!

    Step 2: Determine metabolism coefficient(note: it's better to err on a lower number)


    Male Coefficient
    Fast metabolism/very active 16
    Average metabolism/active 15
    Slow metabolism/inactive 14
    Female
    Fast metabolism/very active 14
    Average metabolism/active 13
    Slow metabolism/inactive 12

    Metabolism coefficient
    Daily maintence calories 0
    Daily intake for diet goal #DIV/0!

    Step 3: Determine how often you want to refeed


    Every three days More often refeeds but stricter carb limits
    Every four days(standard) Moderate refeeds, moderate carb limits
    Every five days Rare refeeds, looser carb limits
    Note: this is entirely personal preference, can sometimes be determined by how often you cycle through your lifting/wo
    Insert 3, 4, or 5
    Step 4: Review daily macro breakdown
    Depletion Refeed
    Carbs #DIV/0! 0
    Protein 0 0
    Fat #DIV/0! 0
    Calories #DIV/0! 0

    Step 5: Follow below schedule


    On days 1 through -1 follow depletion macros
    On day 0 follow refeed macros

    General principles:
    1. The point of this is lose fat through ketosis by depleting glycogen stores, thus the need to restrict carbs
    2. Refeed days are absolutely critical and will help maintain your energy and health
    3. Refeed days are highly anabolic, so work your weakest muscle groups on those days
    4. Ketosis can feel strange, don't be surprised if the first couple times you feel foggy
    5. If you're not losing weight from the get-go, adjust your metabolism coefficient
    6. I recommend recalculating your diet every 2 weeks, as your maintenance calories will change as you lose weight
    7. When refeeding, avoid fructose, as this contributes to fat stores and not to glycogen stores
    8. I recommend not trying to lose more than 1.5lb per week

    through your lifting/workout routine


    Total days 0
    Diet days #DIV/0!
    Refeed days #DIV/0!
    #DIV/0!
    #DIV/0!
    Diet
    #DIV/0!
    Cprot 0
    Ccarb #DIV/0!
    Cfat #DIV/0!

    Refeed
    Cprot 0
    Cfat 0
    Ccarb 0

    #DIV/0!

    ge as you lose weight

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