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Before you read anything below it’s important to clarify one major point: the fitness industry LOVES to overcomplicate stuff. The bigger the word and fancier the name the better it sounds and the more it can sell.

Carb Cycling, for example, *sounds* fancy. And a lot of coaches come up with elaborate schemes and explanations to make it sound way more impressive than it really is. (Similar to how many overcomplicate Intermittent Fasting as well).

Here’s the deal. At it’s core, carb cycling is simply this: some days you eat higher carb/lower fat. Other days you eat lower carb/higher fat. That’s it. Period. End of story.

Yes, there are ways to manipulate it based on individual needs and preference. But the big rocks are simply a mix of high carb/low fat and low carb/high fat days throughout the week.

Most important of all, carb cycling is NOT a replacement for calories. In other words, calories still count regardless of whether or not you carb cycle. So if you’re struggling to lose weight and are thinking of carb cycling, that’s amazing and I support you and will help you. But FIRST you need to get your calorie intake in check.

Having said all of that, my preferred carb cycling schedule is EITHER 3 high carb + 4 low fat days OR 4 high carb + 3 low fat days.

Both options are totally fine and work just as well. The key is to find what YOU enjoy most so you can stick with it long-term.

Also, I usually prefer to have my high carb days on training days because they give me more energy for working out. BUT you do NOT need to do that so long as total calorie intake is in check at the end of the week.

Want to try it? Awesome! First get your cals in check, then your protein. Once those are in order you can establish the carb cycling schedule that works best for you and plug & play from there.

Remember, there’s no “right” or “wrong” way to do this. Find what you enjoy most, makes you feel the best, and stick with that. And if anyone tells you otherwise…we’ll…you can tell them to 🖕off.

I hope this helps and, as always, any questions leave em below
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You and I are going to drink a lot of coffee together. Like, borderline dangerous amounts of coffee.

So, first things first. Pour yourself a mug and I’ll introduce myself real quick.

My name’s Jordan — but everyone calls me “J” — and I’m a 27th degree black belt in chugging coffee.

I’m also strength & nutrition coach, I hold several powerlifting world records, and I’ve been fortunate enough to have my writing featured in a variety of outlets like CNN, the Huffington Post, and

But listen.

This channel isn’t for fame, publicity, cash, props, fist bumps, likes, pings, pows or whatever else there is.

It’s a place where you and I can chat.

I’ll never sugar coat, lie, or beat around the bush. I’ll tell you everything exactly as I see it. Some stuff you might like. Others you might not.

And that’s totally cool.

Either way, my goal here is to create a discussion. A place where you and I can get together, exchange ideas, and motivate each other to be better every day.

Like I said, we’re gonna drink a lot of coffee together — borderline dangerous amounts — but I’m excited. Because there aren’t too many online communities in which the sole purpose is to inspire and motivate one another.

And that’s exactly what you and I are going to do here.

To your success,


#carbcycling #carbcyclingdiet #carbcyclingforfatloss


  1. Love all the info you share, always. I have a question, my trainer is telling me to do ALL THE LOW CARBS ONE DAY AFTER THE OTHER, regardless of training .. so it would be 3 days no carb followed by 4 days low carbs.. what do you think .. thank you! Love your energy, honesty and quality of information.

  2. I just started carb cycling 3 weeks ago. I’ve combined that with the 16-8 IF plan and I’m getting slow and steady results which I aimed for. I have a question though, I’m doing 4 low carb days and 3 high carb days: is there a specific number I need to be hitting for low carbs? Typically I’m around 70-90 grams a day, is that good or should I go lower?

  3. I’m new to this, I’m exercising (mostly cardio) I want to burn fat and tone. I’m eating about 1,650 cals a day while I’m trying to loose(I’m 145 right now). If carb cycling works for me
    can I make it a life style? Or is it just for a few weeks/months?

  4. Weird question, if I have coconut rice, is that okay for high carb day? Coconut is a fat, which would usually fall on low carb day and rice obviously on high carb day. How can I properly combine fats and carbs and still be carb cycling properly? Thanks.

  5. Hi, I need to lose A LOT OF WEIGHT. I’ve lost close to 70lbs. but now I’ve hit a WALL. I’m wondering what is considered a High Carb day and what is a Low carb day. Meaning how many carbs should I take in on each day? Thanks for your help.

  6. If I practice 4 weight training and 4 aerobic training every week, can I divide it into 3 amounts? (Strength + aerobic x2, power / aerobic x4, and rest day) my goal is to continue to lower fat percentage


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