When and How to Cut Carbs for Optimal Fat Loss
(from week 9 of the – “12 in 12 – KB Transformation Challenge”)
*Want individualized help with your nutrition planning? Click the link below to try our program! –>> FVT Personal Training – Test Drive Our Program
Over the first 8 weeks of the 12 in 12 Challenge, we’ve covered a lot of ground!
We’ve gone into depth on:
- Calories
- Protein
- Fat
- Carbs
- Meal planning
- Meal prepping
- Easy, healthy recipes
- Healthy eating tricks, tips, and hacks
In the last 4 weeks, we’re going to go into some advanced strategies – things like carb cycling, intermittent fasting, reverse dieting, and more.
There is a REASON we’re going into the “advanced” stuff NOW, and not at the beginning of the Challenge!
The foundations of long-term, regular healthy eating are what we covered in the first eight weeks.
#
CUTTING CARBS
For your final month or so of the Challenge, I want you to drop your carbs. Start with cutting by .25 grams per pound per day. That should get your weight moving downwards again.
Each time you plateau, you’re going to do this again, until we hit .5 grams of carbs per pound of bodyweight per day.
EXAMPLE – I currently weigh around 230. If I was cutting, I’d start at around 2700 calories per day, 40% of those coming from carbs, or around 270 grams.
2700 kcals – SAMPLE DAY
BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whites
SNACK – protein bar + apple
LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + banana + 25 almonds
DINNER – 1.5 potatoes + 5 oz lean beef + 1 cup broccoli
Once my weight plateaued, I’d cut .25 grams of carbs per pound of bodyweight per day – or 58 grams of carbs per day. I’d probably do this by just chopping out starch from my last meal of the day:
2500 kcals – SAMPLE DAY
BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whitesS
NACK – protein bar + apple
LUNCH – 1 cup rice cooked + 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + banana + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
I’d hold here until my weight plateaued again, and then I’d cut .25 grams of carbs per pound of bodyweight per day AGAIN. I’d probably do that by chopping out starch from second meal of the day.
2300 kcals – SAMPLE DAY
BREAKFAST – 1 cup oats dry + 2 eggs + 3 egg whites
SNACK – protein bar + apple
LUNCH – 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
I’d hold here until my weight plateaued again, and then I would chop my carbs again:
2100 kcals – SAMPLE DAY
BREAKFAST – 2 eggs + 3 egg whites + 2 cups spinach
SNACK – protein bar + apple
LUNCH – 5 oz ground turkey + mixed greens salad + Italian dresing
SNACK – greek yogurt + 25 almonds
DINNER – 5 oz lean beef + 1 cup broccoli
At this point, we’d also add in a high-carb day once per week…
#
Hopefully that gives you a big picture overview of when and how to cut your carbs for optimum fat loss!
If you are looking for individualized help with your nutrition planning, click the link below to try our program —>> FVT Personal Training – Test Drive Our Program
– Forest and the FVT Team
ForestVanceTraining.com