Kynes Carb Cycling

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 numb 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 Daily intake for diet goal

0 #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 throu 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 throug-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 c 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 y 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

often you cycle through your lifting/workout routine

Total days Diet days Refeed days

0 #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Diet Cprot Ccarb Cfat

Refeed Cprot s the need to restrict car Cfat Ccarb

ories will change as you lose weight ycogen stores

#DIV/0! 0 #DIV/0! #DIV/0!

0 0 0 #DIV/0!