Mediterranean Diet 101

Recommended Calorie Intake - Carbohydrate Cycling Diet

protein-pancake-recipe-m2Calories are varied from day to day, depending on the workout schedules. Since it is generally calorie restricted diet, examples here are for those wanting to both lose fat and build muscles at the same time. Since we are all unique, information found here should be used as guidelines in creating customized dieting and workout plan.

One of the best workout programs for losing fat and gaining muscles is Full Body Workout Program. During every workout, entire body is stressed with exercises that vary from workout to workout and with slight periodization used in every workout.

To understand this more easily, please check following table:

Day of the Week
Calorie and Carb Intake
High Carbs Day
Gym Workout
Low Carbs Day
Rest or Low Intensity Cardio
Medium Carbs Day
HIIT Cardio
High Carbs Day
Gym Workout
Low Carbs Day
Rest or Low Intensity Cardio
High Carbs Day
Gym Workout
Low Carb Day
Rest or Low Intensity Cardio

So during one week, we have three (3) High Carbs Days, one (1) Medium Carbs Day and three (3) Low Carbs Days. This 3/1/3 system is very restrictive system, so don't hesitate to try, for example, 3/2/2 system.

Note: Low Intensity Cardio – fast walks preferably on empty stomach in the morning, for 40-50 minutes. If you don't have time to walk in the morning, walk when you can.

HIIT – High Intensity Interval Training – basically you run in fast/slow pattern or just do sprints with 2-3 minutes rests (after properly warming up, of course). Uphill sprints are great for burning additional fat and increasing strength and stamina. When doing HIIT, don't go to hard, or you will not be able to do proper gym workout next day. On the other hand, if you like HIIT running, do HIIT on Monday (Medium Carbs Day), rest on Tuesday (Low Carbs Day) and go normally in the gym on Wednesday (High Carbs Day).

Gym workouts are used to preserve as much muscles as possible, while on calorie deficit. Since Carb Cycling Diet is very balanced diet, muscle gains are possible. Anyway, when dieting to lose weight, weight loss should be your priority. For gym workouts, Full Body Workout Program is highly recommended.

How many calories per day?

There are several ways to calculate daily calorie needs:

- Calculate Basal and Resting Metabolic Rate using Harris-Benedict Equation, Cunningham Formula, Katch-McArdle Formula etc.

- Use equations for calculating calorie intake on Weigh Loss Liquid Diet – this is good only for shorter period of time (4 weeks).

Weight Loss Liquid Diet formula:

Calories on non-training days = 500 + 12.5 * BW
Calories on training days = 600 + 14.5 * BW

where BW is body weight in kilograms, but for a long time (6 months, for example), this is simply too low!

If you are going to be on a diet for longer period of time (healthier), go for 0.5 to 1.0 kg weight loss per week. Calorie intake depends on person and it varies depending on many things. Even every individual must make corrections with calorie intake depending on physical activity – it is not the same if you don't walk on Low Carbs Days or you walk 3 walking sessions per day, 60 minutes each session.

Recommended Daily Calorie Intake

How many carbs per day on low carb diet? Well, carbs are important, but so are proteins, fats, fibers, water, vitamins, minerals etc. We must see 'the big picture'!

Generally, 100kg endomorph on non-training Low Carbs Days should eat at least 2.5g of protein per kg of bodyweight, at most 1g of carbs and around 0.5 and 0.6g of fats.

On Medium Carbs Days, 100kg endomorph should eat at least 2.5g of protein per kg of bodyweight, at most 150g of carbs and around 0.6g of per kg of bodyweight.

On High Carbs Days, 100 kg endomorphs should eat at least 3g of protein per kg of bodyweight, around 2g of carbs per kg of bodyweight and 0.7g of fat per kg of bodyweight.

If we put it in table, it would look something like this:

Low Carb Day
~1950 kcal
Medium Carb Day
~2150 kcal
High Carb Day
~2550 kcal

Those calories are just a snack for 80-90kg ectomorphs, while 100kg mesomorphs can freely eat 10-20% more and lose fat.

Fiber content should be at least 30g per day and at least 4-5 liters of water should be consumed every day.

If you compare this calorie intake with calorie intake on Weight Loss Liquid Diet:

Athlete Non-training days Training days
70kg 1375 kcal 1615 kcal
100kg 1750 kcal 2050 kcal
130kg 2125 kcal 2485 kcal

and with macronutrient breakdown on Weight Loss Liquid Diet:

Athlete Non-training days Training days
70 kg 190g P, 60g C, 40g F, 25g fibers 210g P, 100g C, 40g F, 25g fibers
100 kg 260g P, 70g C, 50g F, 30g fibers 285g P, 120g C, 50g F, 30g fibers
130 kg 320g P, 80g C, 60g F, 35g fibers 350g P, 140g C, 60g F, 35g fibers

It is obvious that Weight Loss Liquid Diet is designed as short term rapid weight loss liquid diet and Carb Cycling Diet is practically a life style not only for endomorphs, but for all those wanting to lose fat healthy way ...

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