Carb Cycling for Fat Loss or Muscle Growth | Bodybuilding Nutrition Expert Justin Harris

Bodybuilding nutrition expert Justin Harris explains what carb cycling is and gives you tips on how to do it if your goal is to lose fat or build muscle.
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[@hammerbacher23]

Get this man on the podcast again!!!

[@rylandbriar6085]

you prolly dont give a shit but if you are bored like me atm then you can stream pretty much all of the new movies on instaflixxer. Been watching with my brother for the last couple of weeks xD

[@aresvincent2773]

@Ryland Briar Yup, have been watching on InstaFlixxer for years myself =)

[@jongrotrian5067]

Go Blue!

[@hammerbacher23]

@@jongrotrian5067 Go Blue brother!!

[@MikeB-oo9bj]

get him a breathing machine. Just standing there and he's breathing heavy. That can't be good.

[@yasiraldujaili3797]

Another podcast with Justin please, the last one was informative

[@fk8669]

Justin's been legit since Muscle Mayhem, Project Super Heavyweight, and the Intense Muscle days. I bought both his e-books on carb cycling: Shredded and Massive. They're tailored to the individual based on their stats and it's the next best thing to actually hiring him.

[@Juggernaut-fg2up]

First video or person I've ever heard who actually understands carb cycling. Thanks for the video, it'll help me the next 10k times I have to explain it to people

[@butthole339]

I’ve watched a variety of vids on carb cycling but never has it been laid out in such a way that not only you conceptually understand but also chemically understand in layman’s terms. Great vid

[@bydra7588]

I’m glad you redid this, Justin is the best.

[@hosstilesupps]

Same video; we just reuploaded it. Not sure what happened to the audio on the first upload, but it seems to be better sounding now.

[@brandonyoung4910]

@@hosstilesupps yo its way better man. thank you

[@zacharymcgee5552]

Tried this diet for 3 weeks after my daily calorie deficit of 700 stalled after a month. I don't lose any weight after my 2 low days but I drop 2-3 pounds the day after my high day. I feel better and look fuller throughout the week too.

[@legendaryphy8253]

I think you dropped water weight .. after a high carb day cortisol levels comes down , cortisol stores water ...

[@soofitnsexy]

@@legendaryphy8253 same shit...u always lose water fat fluids glycogen and muscle

[@futuregenesis97]

That makes zero sense, how could he lose water weight after a high carb day, his muscles would still be full of glycogen from the loads of carbs he recently just took, I swear everyone likes to throw around the water weight example like they know what they are talking about. The truth is he lost fat, it's literally that simple.

[@futuregenesis97]

The reason you were not losing weight on a caloric deficit is because caloric deficit does not work. When you lower your calories to lose weight at first you will lose weight but after about a week to two weeks, your body will adapt to the low amount of calories you are getting by dropping your metabolism, so you're caloric deficit is now you're caloric maintenance, so you won't lose more any more fat, this is your body thinking you don't have any food and trying to keep you alive. Try eating in a caloric surplus on one day and alternating that with just one meal a day the next day, or you can just carb cycle (same thing).

[@dannypalmer3581]

@@futuregenesis97 your mixing weight with tissue bro Water retention has more things that affect it than just carb intake. Especially women stress will retain water more drastically as well as the fatter you’ve been historically the more fat cells are present and will fill with water more easily. What you stated is correct on a tissue level, water isn’t tissue ambit it does affect the scale

[@rolimas7731]

Hell yeah a bodybuilder who studied his physics, Chem, and bio and remembered it! Love this chalkboard fitness! People go into massive student loan debt to witness this! Gj keep it up

[@strikefirststrikehard780]

Perhaps the best video I’ve ever seen on bodybuilding nutrition.

[@divinetyrantLoL]

Thanks for fixing the audio issues, Fouad. Love to hear from Justin himself how should I approach the carb cycling myself.

[@Joeaxtell]

Damn thanks for fixing the audio! I struggled to understand it yesterday

[@hosstilesupps]

Yeah, something happened to the audio when we uploaded it the first time around. We tried re-uploading it again and it worked. We’ve had that happen once before with no explanation as to why but at least it's better this time around. Thanks for the support!

[@ypmm53]

I missed this! Justin Harris is a bad man when it comes to nutrition and bodybuilding!! This should be great!!

[@strongnerd4638]

Justin Harris is the fucking man.... more videos, tutorials or lectures with him please and thank you

[@shawncriner]

I mentioned this on the post from yesterday but I've searched for this exact topic from Justin before. Thanks guys!

[@b1llmoo]

the audio was over-modulated in the last video. Way to get that fixed. Quality over Quantity

[@erikrasmussen9651]

I was stressed that he pulled it down lol.

[@hosstilesupps]

Something definitely happened to the audio when we uploaded it the first time around. We tried re-uploading it again and it worked. We’ve had that happen once before with no explanation as to why but at least it's better this time around. Thanks for the support!

[@rosshitchen-ij6en]

Best way to get lean and stay lean, ive been doing this for 20 years.

[@Dave_Bee]

This is legendary info, I’ve been doing low carb on my off days and seeing good results, but Justin definitely breaks it down !

[@theeman2424]

Simple and to the point

[@brandonyoung4910]

Thanks big time for the audio fix. this is 10000% better.

[@akultisgod5538]

never heard it explained so plainly

[@Angeliquestrength_fit]

Excellent video!! Would love to see him back on the RBP podcast for more info. I'm a coach and trainer and will be utilizing this info my for own clients in Cutting and Bulking phases, as well as myself. I appreciate the more advanced level info over the basic calories in and out info. Keep up the great work!

[@leohernandez2245]

Yall the real MVP for fixing the audio. 🙏🙏

[@nathaliagalera4989]

Phenomenal video! He simplified it and made it so understandable and relatable.

[@elaineaudine6163]

The Agoge Diet is truly something else, don't know why, but somehow it worked better than anything else I tried for building muscle.

[@egidetrudel7670]

i've been following the agoge diet and it definitely works great

[@jackjohnson4701]

Fouad, you got the best channel on youtube, thanks for providing us with great content

[@NoLimitsLi]

8:49 Offseason carb cycling woohoo, bulking until 2025!

[@renaudmartowski9310]

Your podcast on carb Cycling sounds very interesting. I am presently losing weight. Which book could explain to me everything you just mentioned on carb Cycling? Thanks

[@bigtonebb]

justin just str8 layed it down! well spoken a child could make sense of it awsome info! thank you

[@Hillbillybob54]

Question what if you train in the morning does the carbs from the previous day take over the next day.

[@AL_FARID_23]

Pretty much

[@edwworth]

Thanks to KZbin I found you. I'll be listening to you, because you make the most sense! I am working and getting to my goal of losing fat and gaining muscle. I am making progress; doing well for someone who is getting his education from the internet, and books. I 've signed up with you and plan on working with you soon.

[@scatdaddy3790]

Great video

[@codywallison]

Watched this through twice after experimenting with a linear low calorie diet. It worked, but I was only able to understand the value of this approach after doing that first to find my baseline.

[@henrymanerowski3161]

This video makes so much sense

[@leoneberend8626]

why he did not put mic on his shirt so we hear better sound, cmoooon it is 2021. BUT GREAT INFORMATIONS OVERALL!

[@samiraashraf8844]

Really interesting - thanks for this great explanation .... please keep sharing these tips!!

[@fatnesstofitnessthereandback]

Simple and solid. More with this giant

[@kurky72]

Great info, be nice to see him on podcast

[@johnathanbawcum492]

Spot on! More videos from Justin please!!!!

[@leechild4]

Awesome video.

[@thespiritualshepherd]

thank you. exactly the knowledge i'm looking for.

[@TiaBanana]

This was very informative. Thanks so much!

[@boxfitwithandy]

Great content, well explained

[@michaelwatkins5404]

Thank you for this invaluable information!

[@itsDoubleTapper]

What about using high intensity training to deplete glycogen on lower card days? Pull a sled for too long with very little rest and you will be burning glycogen instead of fat... How would doing that intentionally work with carb cycling and increasing metabolism?

[@Highcaloriegrappling]

A low day is 300g of carbs a day?

[@russianterror1]

Great information, thank you!!

[@brandonroyals6853]

Excellent explanation

[@CJH69]

@Justin Harris How do you determine if LOW days should be NO days? 100-125g TOTAL vs ~50g trace amounts

[@walterrose3560]

Much better audio

[@keywestfan2503]

OK. So I’m asking this question academically. Why do we think that the human body is a closed thermodynamic system? We exhale gases. We urinate and defecate. We convect and conduct heat through sweating and skin temperature changes. Where is this concept of a closed energy model coming from? Also, with the issue of calories in calories out and not being able to form energy out of nothing. What is fat for? If I take no calories in, I’ll still produce energy in the form of fat oxidation. Again just asking what the evidence for this paradigm is. The other thing also is that everybody always sides the first law of thermodynamics for bodily energy expenditure. It would seem to me that the second law of thermodynamics is more applicable

[@donutfitness6324]

I’d be interested in how you apply this to someone in maintenance state. I’m 38 years old, trt, and happy as a clam. I’d like to SLOWLY make small shifts in body comp. Seems like it would be semi similar to your state of mind as you’ve gotten older.

[@Semphis]

You just keep your low and medium days a bit higher.

[@Hipy540]

Love this video ,get my man a microphone Fuad 😂

[@Nvsvendor]

Great video and damn good explanation. Keep this man talking!

[@JTORO9]

All you need to know right here in this vid. 💪💪

[@michaelodonnell1371]

This guy is smart

[@ironhed515]

Why would you not instead just increase fat a little and decrease carbs a little, to where you find a standard macros for most of your meals, that WON'T spill you over? And then keep pre and post workout meals high carb... But use this standard macro split for your non-active periods of the day.

[@jessereed1736]

Very simple and intuitive, Justin Harris does a great job of explaining it. I'll definitely give carb cycling a shot soon, thanks for the useful content guys.

[@abrahamherrerasaad2652]

get this man in another podcast he knows dieting

[@corymcmillan5002]

I needed this

[@ezekieljarek7705]

Question: Do i lower my calories on low carb days or do i eat more protein and fat to have the same amount of calories?

[@mycoolcarter]

did you not watch the video?

[@doriannhamer284]

I’m so happy I found your channel, love learning about the science of the body, great information

[@Blurcake]

at first I was like damn Seth Rogen on that swooole train, thought he was more into bud knowledge then Gainz haha. Solid information.

[@andre199017]

So calories on each of the low medium high days vary by the carbs eaten? What sort of calories should you be eating vs maintenance on each of the days?

[@DarkoFitCoach]

Depends on ur goals doesnt it? Its like asking how tall a midget is. Impossible to answer

[@gioplease6848]

There’s times where I eat way to much simple carbs at night and wake up and weigh 3 pounds heavier. When this happens should I skip eating carbs before my next workout the next morning to use all the carbs that got stored ?

[@DarkoFitCoach]

If u train early am next day then do as u say. If u train pm then u need pre workout carbs again next day

[@maxbgr]

So when do you schedule your high day in contest prep? Is it going to be on a hard day like legs/back or randomly during the week and after a low day i guess?

[@troponinnutrition]

I usually have people put it on leg day so that they’re also burning the most calories for the week-that lets us eat as many carbs as possible without fat gain

[@coach.dave.lingner]

You guys audio is really bad. It's actually hard to understand. You need to get you some wireless lapel mics. Fantastic content. Would just be nicer to be able to understand you better

[@hugobadillo2799]

Boundary conditions? I see u are a man of culture 🧐

[@danieltessarolo7896]

Great, concise, intelligent info!!!! Subscribe!!! 🙏

[@davidhamilton2708]

What books are u using

[@onesent548]

In the off-season example of this, do calories remain the same each day? Or do you cycle them as well with the addition/subtraction of carbs?

[@troponinnutrition]

Calories are cycled as well.

[@klojo2010]

@@troponinnutrition but then youre not in a total accumulative surplus at the end of the week? so the scale stays the same and you cant add size. plz explain

[@mtd7546]

Like the new intro.

[@ygbodybuilder3023]

The voice thou

[@ampedupfitness2520]

Damn good he is

[@SALSERO-pd3uw]

I don't understand calories stay the same? Thru out the week?

[@ryanrogers8211]

not on the high carb days.

[@thsckdgns456]

How do you set the amount of carb per each day tho?

[@ryanrogers8211]

set your protein at 1 gram per pound of lean mass split over 4-6 meals, 60 grams of added fat split evenly in each of these meals except your intra and post workout meal, then add carbs until you get to your calorie needs.

[@jessiemoser4862]

And there it is folks the secret to bodybuilding. Justin literally made it into a math equation

[@llianehunter]

This was .. Wow 👏🏾😮

[@BeDangerousGroup]

Good info but sound is bad on this video. Hard to hear

[@Mm-om9ol]

Ben Chow couldn't handle this

[@hosstilesupps]

Not sure what you mean?

[@thereefster]

do we train on high days?

[@ryanrogers8211]

yes he said your low or zero carb days are your rest days.

[@metalmike350z]

What happened to the bro chat vid?

[@S4LtySn4tch]

Scary Seth Rogan

[@danoorren2543]

Gold

[@hudrussell738]

How do I contact you ?

[@Optimization_Coach]

Do you recommend a BMR calculator to find a good starting place for.metabolic rate?

[@DarkoFitCoach]

Yes its ok but better is to simply track ur food for 7 days and if ur weight is same thats ur maintenance calories

[@shannonlockwood8684]

1500 grams of carbs??? That 6:09 sound plausable. Does he mean 1500 calories from carbs...?

[@Harrythehun]

Give the man a good microphone. The sound is to bad for me.

[@jeremyjackson4301]

How is it legal to be this smart fr

[@milosrackovic4046]

Audio is really bad.

[@Drasman123]

Algorithm comment. Yeahhhh budddyy. Most views baby. Ain’t nothing but a peanut.

[@thomasmark692]

👏👌👌👌👌👌👌👌👌👌👌👍🙏

[@steanzzz1143]

How do you know how much calories u burn

[@troponinnutrition]

You learn as you go. You start with a rough guess and refine the diet until you find the range where your weight stabilizes. You can only be so precise though, as measuring calories in the diet can only be as exact as the margin of error on the food label and your daily energy expenditure will vary as you’re activity level varies

[@FormlessJKD17]

They forgot to show the PED use in the intro😂

[@ryanrogers8211]

Carb cycling works wonderfully for natty bodybuilders too.

[@MrNikkertti]

Just another way of dieting. Like he said in the beginning. Energy balance is the key. It doesn't matter how you spread your macros in weekly level. Absolytely nothing new or guru content.

[@jd229]

If you go from 150 to 300 in 10 years you're def doing more than protein 😂😂😂😂

[@Turbo-D]

or just go on keto and enjoy life 😂👍

[@holistichealthlifewellness2182]

You sound a bit out of breath.

[@GREYGANDALF]

1 minute in already really dumb!!!!