CarbCycling Ebook

Contents
Chriss Introduction ...............................................................1 Introduction ...........................................................................5 Carbohydrate Cycling ............................................................7 Sample Set-Up ......................................................................9 Meal Planning Tips ..............................................................13 Cardiovascular Activity ......14 Assessing Progress and Making Changes 16 A Note on the Impact of Hormones .20 Sample Meal Plans .............................................................22 Macronutrient Table for Common Diet Foods .....................28 Shopping List ......................................................................35 Additional Tips .....................................................................38 Shelby Interview Guidebook................................................40
Macronutrient Guidebook
Introduction First, lets review some basics. Everything that we eat causes a metabolic and physiological response in our body. For cosmetic purposes, the most important level to look at is the macronutrient levelthe carbohydrates, proteins, and fats. Each macronutrient causes a different response in our body. By manipulating our intake, we can elicit the changes (fat loss, muscle gain) that were seeking. Carbohydrates: These are the sugars and starches that make up the bulk of energy for all living things. The body converts carbohydrates into glucose, causing a rise in blood
Males Carbohydrate Protein 1.25 grams per pound of body weight as low as possible Fat
1.5 grams per High carb day pound of body weight
Low to moderate carb day
0.25 to 1.0 grams 1.5 grams per per pound of body weight pound of body weight
0.15-0.35 grams per pound of body weight
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sugar and the subsequent release of the anabolic hormone, insulin. Insulin aids in building muscle, but it can also cause fat to accumulate if it isnt managed properly. Proteins: These are the so-called building blocks of life. They are the amino acid structures that rebuild and repair the body. Protein intake also stimulates the release of glucagon, a fat burning hormone. Fats: These nutrients are essential for the health and maintenance of many bodily processes including immunity and hormone production. They are also an important energy source. However, consuming too many calories from fat, especially when combined improperly with the other macronutrients, will result in increased body fat.
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Carbohydrate Cycling Carbohydrate cycling is a style of dieting that Ive used with hundreds of my clients over the years. It can be modified for lean muscular gains or fat loss as well as weight maintenance. The focus of this book will be using the carbohydrate cycling methodology to lose fat, while maintaining (and possibly even building) muscle. Put in simple terms, carbohydrate cycling involves consuming a high carbohydrate diet on some days of the week and a low to moderate carbohydrate diet on the other days. The high carbohydrate days raise the bodys insulin levels, fill glycogen stores, keep the metabolism burning efficiently, and stave off muscle catabolism. The low carbohydrate days are the fat burning days. They keep insulin levels low enough to allow for maximum fat burning while retaining muscle. For most individuals, having one or two high carb days per week is a good starting point for fat loss. Put high days on
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weight training days, and spread them out by at least a couple days (so they arent back to back). Have additional weight training days be medium carb days, and all off days be low carb days. Based on the individuals progress, you can modify the number of high, medium, and low days per week, and also the amount of cardiovascular exercise done. For example, if their fat loss progress plateaus, you can change one of their high days to be a medium day, and/or increase their cardio by 10 minutes per session*. * See Cardiovascular Activity below
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Sample Set-Up The following are general guidelines for each macronutrient on a typical high carb day and a typical low to moderate carb day. Based on the individual, you may need to increase or decrease the values slightly (see Assessing Progress for more detail). Note that we lower protein on our high carb days and also keep fat as low as possible. Keep in mind that for optimal blood sugar levels, metabolism, and amino acid turnover, it is best to divide your daily totals into 57 meals per day (about 2.53 hours or so).
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Females have less metabolically active tissue than males and as such require far fewer calories. For females, these numbers are more applicable:
Females High carb day
Carbohydrate Protein 0.75 grams per 0.6 grams per pound of body pound of body weight weight 0.2-0.5 grams per 0.8 grams per pound of body weight pound of body weight
Fat as low as possible 0.1-0.2 grams per pound of body weight
Low to moderate carb day
Note that these values only take into account the protein in protein foods, the fat in fat foods, and the carbs in carb
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foods. In other words, don't count the fat and protein in oats, for example, or the carbs and protein in peanut butter. These incidental macros will typically add another couple hundred calories per day or so, depending on your overall macronutrient count. Using the table above, a 250-lb male would follow a plan like this: High carb days: 375 grams of carbohydrates, 313 grams of protein, very low fat Low to moderate carb days: 63 to 125 grams of carbohydrates, 375 grams of protein, 38 to 88 grams of fat A 150-lb female would follow a plan like this: High carb days: 113 grams of carbohydrates, 100 grams of protein, very low fat Low to Moderate carb days: 30 to 75 grams of carbohydrates, 120 grams of protein, 15 to 30 grams of fat
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Again, please remember that the overall calories will be higher than just the macros listed as we are not counting the incidental macros.
Remember that the values given above are just starting points for creating a diet plan. Depending on the clients metabolism, they may need more or less of any given macronutrient. To depict every possible situation in a book like this would be impossible, so Ive just given average values. Youll have to use some common sense and knowhow on your part to determine if the values should be tweaked slightly, given your individuals situation.
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Meal Planning Tips ! Divide your daily protein intake evenly over your meals for the day. ! On high carbohydrate days, divide your daily carbohydrate intake evenly, just like you did with protein. ! On low carbohydrate days, limit your carbohydrates to your first meal(s) of the day and your post-workout meal. ! For the added fats on low and medium days, spread them out evenly among your non-carbohydrate meals. ! For low days, use the lower end of the range given for the carb amounts, and upper end of the range given for fat amounts.
! For medium days, do the opposite of lows use the upper end of the range given for carb amounts, and the lower end of the range given for fat amounts.
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Cardiovascular Activity Ideally, a fat loss diet is accompanied by both resistance training and cardiovascular training. Put simply, the resistance training builds and maintains muscle (your most metabolically active tissue) and the cardiovascular training burns fat and also helps keep the heart healthy. When starting off with a carb cycling diet, have your clients do 20 to 30 minutes of cardio, at least 3 to 4 days per week (preferably the low and medium carb days, when insulin levels are lowest). Have them keep their heart rate around 65-70% of their max (220 minus their age = their max. Multiply that value by .65 to get 65%). If they are willing and able, it would be beneficial to have some of their cardiovascular sessions be of the high intensity interval training nature. These raise the
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metabolism quite a bit more than moderate intensity cardio, and can burn more fat. Too many sessions per week can lead to burnout though, so dont overdo it. Three or four per week would be a maximum.
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Assessing Progress and Making Changes Even the best diet plan wont work forever. The body adapts, and changes need to be made to keep your clients progressing towards their goals.
The first week or two of a diet usually produce the most significant weight losses. For someone over 200 pounds, a weight loss of 4 to 8 pounds during the first week is not uncommon at all. For someone under 200 pounds, that number is usually more like 2 to 5 pounds. This is initial weight loss is primarily water weight, and glycogen.
Bodyweight Less than 200 lbs More than 200 lbs
Weight Loss the First Week of Dieting (average Range) 1.5 to 5 pounds 3 to 8 pounds
Weight Loss in weeks thereafter (average range) 0.5 to 1.5 pounds 1.0 to 3.0 pounds
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In subsequent weeks, you should aim for a loss of approximately 0.5 to 1.5 pound per week for an individual under 200 pounds, and for an individual over 200 pounds, aim for a weekly loss of approximately 1.0 to 3.0 pounds. IMPORTANT: If youre not hitting at least the bottom end of the ranges given for a weekly loss, then something probably needs to be adjusted, either a modification to the diet, and/or an increase in cardio. This assumes that your client is following the plan 100% - if they are deviating at all, get them back on track before you modify anything. There are a number of ways to modify the diet and/or cardio to continue seeing good weekly progress. With carb cycling, you can simply change one of the high days to a medium
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day and that will lower the overall carb consumption (and insulin response) for the week, and allow for more fat burning. You can also increase cardio- by adding additional cardio days per week, or increasing the duration of the sessions. So if you have a client that starts off with 2 high carb days per week, 2 medium carb days, and 3 low carb days, the first thing you could do when progress plateaus is drop down to 1 high carb day, 3 medium carb days, and 3 low carb days. You could also add a cardio session on that new medium day, going from 3 or 4 sessions per week, to 4 to 5. I usually have my clients do cardio on ALL the medium and low days per week, so with that setup they would just have the 1 high day per week as an off day from cardio. The next time you hit a plateau, you could look at increasing each cardio session by 10 minutes (from 30 to 40 minutes,
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for example). By doing this for 4 to 6 sessions per week, you add a weekly total of 40 to 60 more minutes of cardio which should definitely keep fat loss moving along steadily. Some people with slower metabolisms may eventually need to drop the high days altogether, just doing medium and low days and cardio pretty much every day. Ive had many clients who had to push even harder than this, and go to all low days, and eventually move over to a Very Low Carb Diet (see my e-book A Simple Guide to Very Low Carb Diets for more detail).
Remember though you always want to take baby steps with diets. If you try to make too many changes or push too hard too soon, you will shut down the metabolism and not have anywhere to go the next time you plateau. So always start off with a relatively easy diet, with ample carbohydrate and minimal cardio, and gradually ease into it based on
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weekly progress. By doing it this way, youll always have tricks up your sleeve to utilize when the inevitable plateau comes (and they may come every week, so monitor and be ready to adjust on a regular basis).
A note on the impact of hormones

Every so often I'll run into a client that regardless of how hard we push things (decreasing carbs, increasing cardio, etc.) their results are very sub-optimal. It's not for lack of effort - they don't cheat on the diet, they do all the cardio, and follow my instructions exactly. They just don't see the results they should. When this happens, I ask them to get comprehensive blood
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work done, most notably their thyroid, and for males, their testosterone levels. In practically every instance that I have asked them to do this, the levels come back as lower than normal, to the point of needing medication to correct (thryoid medication, testosterone replacement therapy, etc.). You can have the best plan in the world, but if your hormones are out of whack, you'll be spinning your wheels forever. So if you have a client that been working hard at thediet and cardio and not seeing the results they should, you might suggest they talk to their doctor about getting some blood work done. Note: Thyroid levels are common on pretty much any standard blood panel, but testosterone and other sex hormones are not, so make sure those are requested too if
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you think they may be suboptimal.
Sample Meal Plans For a 150-lb female, a sample high and low to moderate day might look something like this: High day Meal 1: 30 grams carbohydrate, 18 grams protein ! ! cup oats (dry measure) ! " cup egg whites (raw measure) Meal 2: 30 grams carbohydrate, 18 grams protein ! " cup brown rice (cooked measure) ! 2 # oz. (63 grams) chicken breast (cooked measure) Meal 3: 20 grams carbohydrate, 18 grams protein ! ! cup sweet potatoes (cooked measure) ! 2 # oz. (63 grams) chicken breast (cooked measure)
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Meal 4: 30 grams carbohydrate, 18 grams protein (postworkout meal) ! ! cup oats (dry measure) ! " scoop (70 cc) whey protein powder ! Meal 5: 20 grams carbohydrate, 18 grams protein ! ! cup sweet potatoes (cooked measure) ! 2 # oz. (63 grams) chicken breast (cooked measure) Meal 6: 20 grams carbohydrate, 18 grams protein ! ! cup brown rice (cooked measure) ! 1 " oz. (49 grams) top round steak (cooked measure) Low to moderate day Meal 1: 20 grams carbohydrate, 28 grams protein ! $ cup oats (dry measure) ! 1 # scoop (70 cc) whey protein powder Meal 2: 20 grams carbohydrate, 28 grams protein ! ! cup brown rice (cooked measure) ! 3 ! oz. (98 grams) chicken breast (cooked measure) Meal 3: 28 grams protein, green vegetables, 8 grams healthy fat
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! 2 " oz. (77 grams) top round steak (cooked measure) ! 2 cups steamed broccoli ! 1 ! teaspoons all-natural peanut butter Meal 4: 20 grams carbohydrate, 28 grams protein (postworkout meal) ! $ cup oats (dry measure) ! 1 # scoop (70 cc) whey protein powder Meal 5: 28 grams protein, green vegetables, 8 grams healthy fat ! 3 oz. (84 grams) eye of round steak (cooked measure) ! 1 cup asparagus ! 16 almonds For the 250-lb male, a sample high and low to moderate day might look something like this: High day Meal 1: 90 grams carbohydrate, 40 grams protein ! 1 " cup oats (dry measure) ! 1 " scoop (70 cc) whey protein powder
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Meal 2: 90 grams carbohydrate, 40 grams protein ! 2 # cups brown rice (cooked measure) ! 5 oz. (140 grams) chicken breast (cooked measure) Meal 3: 90 grams carbohydrate, 40 grams protein ! 2 # cups sweet potatoes (cooked measure) ! 1 ! cup egg whites (raw measure) Meal 4: 90 grams carbohydrate, 40 grams protein ! 1 " cup oats (dry measure) ! 1 " scoop (70 cc) whey protein powder Meal 5: 90 grams carbohydrate, 40 grams protein ! 2 # cups brown rice (cooked measure) ! 5 oz. (140 grams) chicken breast (cooked measure) ! Meal 6: 90 grams carbohydrate, 40 grams protein ! 2 # cups sweet potatoes (cooked measure) ! 1 ! cup egg whites (raw measure) Meal 7: 90 grams carbohydrate, 40 grams protein ! 2 # cups brown rice (cooked measure) ! 5 oz. (140 grams) chicken breast (cooked measure)
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Low to moderate day Meal 1: 60 grams protein, 80 grams carbohydrate ! 1 ! cup oats (dry measure) ! 2 ! scoops (70 cc) whey protein powder Meal 2: 60 grams protein, 50 grams carbohydrate, 5 grams healthy fat ! 1 # cup sweet potatoes (cooked measure) ! 6 oz. (168 grams) top round steak (cooked measure) ! 1 teaspoon olive oil Meal 3: 60 grams protein, 10 grams healthy fat, green vegetables ! 7 ! oz. (210 grams) chicken breast (cooked measure) ! spinach salad ! 2 teaspoons slivered almonds Meal 4: 60 grams protein, 80 grams carbohydrate (postworkout meal) ! 1 ! cup oats (dry measure) ! 2 ! scoops (70 cc) whey protein powder
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Meal 5: 60 grams protein, 15 grams healthy fat, green vegetables ! 7 ! oz. (210 grams) chicken breast (cooked measure) ! 2 cups steamed broccoli ! 2 tablespoons all-natural peanut butter Meal 6: 60 grams protein, 15 grams healthy fat, green vegetables ! 6 oz. (168 grams) top round steak (cooked measure) ! 1 cup steamed asparagus ! 1 tablespoon flax oil
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Macronutrient Table for Common Diet Foods Because not everyone has the same macronutrient needs as profiled in the sample meals, here is a table showing sample food amounts for varying macronutrient levels. Please note that these measures are approximate. However, as long as you are consistent with how you measure, they will work just fine. Carbohydrates 20 grams carbs ! $ cup oats (dry measure) ! ! cup brown rice (cooked measure) ! ! cup sweet potatoes (cooked measure) 30 grams carbs ! ! cup oats (dry measure) ! " cup brown rice (cooked measure) ! " cup sweet potatoes (cooked measure)
! 2 slices Ezekiel sprouted grain bread 40 grams carbs ! " cup oats (dry measure) ! 1 cup brown rice (cooked measure) ! 1 cup sweet potatoes (cooked measure) 50 grams carbs ! 1 cup oats (dry measure) ! 1 # cup brown rice (cooked measure) ! 1 # cup sweet potatoes (cooked measure) 60 grams carbs ! 1 % cup oats (dry measure) ! 1 ! cup brown rice (cooked measure) ! 1 ! cup sweet potatoes (cooked measure) ! 4 slices Ezekiel sprouted grain bread 70 grams carbs ! 1 # cup oats (dry measure) ! 1 " cup brown rice (cooked measure) ! 1 " cup sweet potatoes (cooked measure) 80 grams carbs
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! 1 ! cup oats (dry measure) ! 2 cups brown rice (cooked measure) ! 2 cups sweet potatoes (cooked measure) 90 grams carbs ! 1 " cup oats (dry measure) ! 2 # cups brown rice (cooked measure) ! 2 # cups sweet potatoes (cooked measure) 100 grams carbs 2 cups oats (dry measure) 2 ! cup brown rice (cooked measure) 2 ! cup sweet potatoes (cooked measure) Protein 18 grams protein ! 2 # oz. (63 grams) chicken breast (cooked measure) ! 2 oz. (56 grams) eye of round steak (cooked measure) ! 1 " oz. (49 grams) top round steak (cooked measure) ! " cup egg whites (raw measure) ! " scoop (70 cc) whey protein powder 22 grams protein ! 2 " oz. (77 grams) chicken breast (cooked measure)
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! 2 ! oz. (70 grams) eye of round steak (cooked measure) ! 2 # oz. (63 grams) top round steak (cooked measure) ! & cup egg whites (raw measure) ! 1 scoop (70 cc) whey protein powder 28 grams protein ! 3 ! oz. (98 grams) chicken breast (cooked measure) ! 3 oz. (84 grams) eye of round steak (cooked measure) ! 2 " oz. (77 grams) top round steak (cooked measure) ! 1 cup egg whites (raw measure) ! 1 # scoop (70 cc) whey protein powder 30 grams protein ! 3 " oz. (105 grams) chicken breast (cooked measure) ! 3 # oz. (91 grams) eye of round steak (cooked measure) ! 3 oz. (84 grams) top round steak (cooked measure) ! 1 % cup egg whites (raw measure) ! 1 $ scoop (70 cc) whey protein powder 35 grams protein ! 4.25 oz. (119 grams) chicken breast (cooked measure) ! 4 oz. (112 grams) eye of round steak (cooked measure) ! 3 ! oz. (98 grams) top round steak (cooked measure) ! 1 $ cup egg whites (raw measure)
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! 1 ! scoop (70 cc) whey protein powder 40 grams protein ! 5 oz. (140 grams) chicken breast (cooked measure) ! 4 ! oz. (126 grams) eye of round steak (cooked measure) ! 4 oz. (112 grams) top round steak (cooked measure) ! 1 ! cup egg whites (raw measure) ! 1 " scoop (70 cc) whey protein powder 50 grams protein ! 6 # oz. (175 grams) chicken breast (cooked measure) ! 5 ! oz. (154 grams) eye of round steak (cooked measure) ! 5 oz. (140 grams) top round steak (cooked measure) ! 2 cup egg whites (raw measure) ! 2 scoops (70 cc) whey protein powder 60 grams protein ! 7 ! oz. (210 grams) chicken breast (cooked measure) ! 6 ' oz. (187 grams) eye of round steak (cooked measure) ! 6 oz. (168 grams) top round steak (cooked measure) ! 2 $ cup egg whites (raw measure)
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! 2 ! scoops (70 cc) whey protein powder 70 grams protein ! 8 " oz. (245 grams) chicken breast (cooked measure) ! 7 " oz. (217 grams) eye of round steak (cooked measure) ! 7 oz. (196 grams) top round steak (cooked measure) ! 2 " cup egg whites (raw measure) ! 3 scoops (70 cc) whey protein powder Fats 3 grams fat ! ! teaspoon all-natural peanut butter ! ! teaspoon healthy oil (olive, flax, walnut, safflower, etc.) ! 3 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) ! 6 almonds or other nuts (medium-sized) 5 grams fat ! 1 teaspoon all-natural peanut butter ! 1 teaspoon healthy oil (olive, flax, walnut, safflower, etc.) ! 5 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) ! 10 almonds or other nuts (medium-sized)
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8 grams fat ! 1 ! teaspoons all-natural peanut butter ! 1 ! teaspoons healthy oil (olive, flax, walnut, safflower, etc.) ! 8 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) ! 16 almonds or other nuts (medium-sized) 10 grams fat ! 2 teaspoons all-natural peanut butter ! 2 teaspoons healthy oil (olive, flax, walnut, safflower, etc.) ! 10 fish oil capsules or other encapsulated fats (make sure theyre 1,000 mg each) ! 20 almonds or other nuts (medium-sized) 15 grams fat ! 2 tablespoons all-natural peanut butter ! 1 tablespoon healthy oil (olive, flax, walnut, safflower, etc.) ! 30 almonds (medium-sized)
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Shopping List
This is a basic shopping list that you can use to make sure you cover all the dieting necessities. Not all of these items are required, but its a good list to work from. Protein sources ! Boneless, skinless chicken breast ! Top round steak ! Eye of round steak ! Protein powder (whey, casein, egg) ! Fish (salmon, tuna, tilapia, orange roughy) ! Fresh eggs Carbohydrate sources ! Old-fashioned oats ! Rice (brown, white, basmati) ! Sweet potatoes
! Red skin potatoes ! Baking potatoes ! Sprouted grain breads (Ezekiel bread) ! Fruits (for carb counts on fruits, refer to the website www.nutritiondata.com) Fat sources ! All-natural peanut butter ! Extra virgin olive oil ! Fish oil capules ! Almonds ! Walnuts ! Cashews ! Flax oil Vegetables ! Broccoli ! Cauliflower ! Asparagus ! Cucumbers ! Pickles ! Celery ! Spinach ! Mushrooms
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! Green salads Condiments and spices ! Salt ! Pepper ! Mrs. Dash seasonings ! Cinnamon ! Soy sauce ! Salsa ! Hot sauce ! Dijon mustard
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Additional Tips ! Save time and money by doing all your grocery shopping on one day each week. ! Buy in bulk. Do your grocery shopping at a warehouse grocer such as Costco or Sams Club. ! Start off your mornings with a blended shake consisting of dry oats, a protein powder blend, and some healthy fats like walnuts or flaxseed oil. Prepare the shake dry at night by putting all the ingredients in a Tupperware container. In the morning, all youll have to do is put some ice and water in the blender, dump in the contents of the container, and blend for about thirty seconds. This way, you can prepare and consume your first meal of the day in just a few minutes. ! Prepare all your meals on one day of the week. Choose a day when you're not very busy, like Sunday, to cook all your meats, vegetables, rice, and other foods. Divide what you prepare into meals that you can freeze in separate containers (Ziploc, Tuppeware). Then, each night before you go to bed, take out what you need for
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the following day and let it thaw overnight in the fridge. This might sound like a lot of work at first, but after a couple of weeks, it will become part of your regular routine.
She sure as hell isnt shopping in the candy aisle.
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Shelby Starnes Interview Guidebook Chris McCombs (CM): Hey, this is Chris McCombs of KickBackLife.com. And I am here with Shelby Starnes. Let me tell you a little bit about Shelby, for those of you who don't know who he is. He's very well-known in the powerlifting and bodybuilding communities but not yet in the personal training and fitness training community, but he's getting more known in this community right now. Intro To Carb Cycling Basically, a lot of people know that I used to be in great shape. And I got out of shape for a number of years after a hernia surgery that went bad, and I just kind of never really picked up the ball again with lifting weights. I got up to 300 pounds of 6'6" mush. And when I got back into lifting weights, I probably put on 20 pounds of muscle right away and lost 20 pounds of fat, but I was still 330 pounds. I looked a lot different, but the body fat just wasn't melting off the way I wanted. And I know myself, every time I've really tried to diet in the past, either I'd go on really low calories or really low carbs and it would drive me nuts. I'd be agitated and nervous and not in a good mood, and then I would end up splurging, overeating. I would have these cycles where for two or three weeks I could stick to a diet, but I would always bounce back. And a few of friends who were powerlifters, they told me they'd hired this guy named Shelby Starnes to help them with their diets and they actually lost a bunch of fat and set some of their best PRs ever while losing the fat. And that's something that interested me because another concern of me -- besides going, like, crazy hungry and out of
my mind, whacked out nuts -- was that I didn't want to lose any muscle or any strength because I worked really hard to get that strength. And there's nothing more frustrating than losing it when you're leaning out. So I went and hired Shelby and it was one of the best decisions I've ever made in my life. Within five months I lost 75 pounds of fat. With the exception of horizontal pressing movements, my strength did not go down at all. As a matter of fact, my strength went up on a lot of movements, which I've never seen before in my life. And the transformation was just phenomenal. And it kind of hit me that, hey, there's a huge market here for trainers because a lot of trainers who have clients who don't get results, even though the clients are showing up for the workouts. They're not on the right eating programs. They have the same kind of problems I did, where they would go on a hardcore diet for two or three weeks and then bounce back. Who Is Shelby Starnes So I saw an opportunity here, not so much to make a whole bunch of money, but just to introduce this guy, Shelby, who helped me, to the training industry to help trainers get their clients better results. Because we all know that clients get better results, they stay with the trainer longer, and a lot of that's eating. But a lot of trainers don't have the time or don't really know how to set up a carb cycling type of diet like this. This is Shelby Starnes on the phone with me. Shelby, how're you doing, buddy? Shelby Starnes (SS): Great. How are you, Chris? CM: I am excellent, man. Again, I cannot thank you enough for what you've done for me when it comes to helping me
lean out. Your coaching program has helped me phenomenally. When I look at the before-and-after pictures, I look like a completely different person. I used to get people asking me -- this is a question I'd get almost every day. The question was, "Did you used to play football?" They imply that, like, 20 years ago that I was probably a football player but now I'm just a big, fat dude. And now I get almost every day, "Are you a pro MMA fighter?" And I frickin' love that. And that's because of your diet. What Is Carb Cycling And your diet is based around carb cycling, and we're going to get into that. But first of all, can you tell me a little bit about who you are and what you do? SS: My name is Shelby Starnes. Most people know me for being a nutritionist. I work with pretty much anybody. Most of my exposure is in the bodybuilding and powerlifting worlds. So pretty much everybody that I work with does some form of weight training. I work with bodybuilders, powerlifters; I work with fitness and figure competitors. I work with strongmen. I work with a lot of different types of athletes. And I also work with a lot of people that don't train, also. A lot of times I'll be working with an individual and they might say, "Hey, you know what? My mom or my girlfriend or whatever needs a diet plan. She doesn't work out but she's willing to put in the work with a diet." So I end up working with them. So I don't just work with athletes or people that train, necessarily. I think, as many people listening to this probably know, diet in terms of a cosmetic effect -- having an effect on how you look -- diet is going to count for the majority of your results. You can go into any gym today and see people that are there
for an hour or two every day, like the gym that I train at. There's people that have been there forever and they're always in there. But they're always fat. Year after year after year, they're fat. So it's not the training that's not doing it for them. I can guarantee that every one of them has a crappy diet outside of the gym. So if you're just looking for cosmetic effect, if you have to choose I would say choose the diet and don't even go to the gym. But obviously, having both together is a better situation. Where Carb Cycling Comes From So anyways, I'm most known for being a nutritionist. I myself am also a competitive bodybuilder. I compete on the national level. I have actually placed in the top five at the national level in three different weight classes currently; might be making that four, eventually. I've also done a little bit of competing in powerlifting a while back. I suffered some injuries in powerlifting; had a pec rupture and some shoulder injuries. So now I focus pretty much on bodybuilding. That's my passion, for sure. And I've also written for a lot of magazines; written for Flex Magazine, Muscle & Fitness, some of the online magazines. People probably know me from Testosterone Magazine -- TNation -- Want to be Big, etc. So that's who I am. CM: Yeah. You have a really big following in this community. And it's funny. You mentioned the fat guys in the gym. And I call them "the fat guys with great forearms." And I was actually one before. You're strong as shit; you know what I mean? But you look like just a guy who works in a construction site all day. And there are so many dudes in the gym that have that look. And if they would just dial in their diet, everything would change.
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And I know the kind of diet you put me on is actually carb cycling. Can you tell us about carb cycling? SS: Yeah. Carb cycling is the diet style that I am probably most well-known for. It's not the only style of diet that I use. But it's kind of how I built my name; what I'm known most for. And it's what I use most predominantly with clients. And though I use other styles, it's almost always what I will start a client off with, even though I may eventually change them to another diet style. How Does Carb Cycling Work And what a carb cycling diet basically is, is that you've got certain days of the week where you have higher carb intake, and then certain days where you have a lower carbohydrate intake. And then you might also have some days where you have like a medium carb day with a moderate carbohydrate intake. And what that accomplished is a number of things. First, as most people know, with all the Atkins diet and Paleo diet and everything going around, carbs are not exactly your best friend when dieting. Carbs release insulin, and in the presence of insulin it's not easy to burn body fat. It's pretty much impossible to burn body fat. But carbohydrates are a double-edged sword. While at the same time it's hard to burn fat in the presence of carbohydrates and insulin, when you have carbohydrates in the diet they have a very anticatabolic effect; a very muscle-sparing effect. And they also help with metabolism. So you've got this friend and foe: carbohydrates. So what carb cycling does is manipulates your intake of carbohydrates so that you get their advantages at certain times and then you eliminate them -- not eliminate them, but
decrease them at other times so you can take maximum advantage of the fat-burning effect when they're lowered. How To Vary Your Carb Days Generally speaking, on a high-carb day, when your carbohydrate intake is higher your protein intake will be lower. And then the inverse is also true. When you have a lower carbohydrate day your protein intake will be higher. And that's for a couple reasons. One is for caloric control. When you raise carbs you lower protein so you're not increasing calories substantially. It kind of balances each other out. And also, carbohydrates have a protein-sparing effect. So when you're consuming more carbohydrate in your diet, you don't need as more protein. So on our high days, we lower our protein intake; and on our low days we raise our protein intake. We also raise our intake of dietary fat on our low days to act as an additional source of energy on the low days. And why do we have high days? You have high days mainly for a couple reasons. One is to replenish glycogen stores. You can't do low-carb days forever and continue weight training and expect to be able to continue training hard. So you have to periodically replenish your glycogen stores to continue training hard. And when you have those high-carb days, it also prevents muscle catabolism. You release a lot of insulin on those days. And insulin is very anti-catabolic, so that helps prevent muscle loss. And it also increases your metabolism by having periodic high days. So you have to have high days every so often to accomplish all those things; to maintain muscle, to keep your metabolism going. But you can't have every day be a high-carb day because you don't really burn much fat on a high day. Your metabolism is sped up on those days but you're not burning
a ton of fat. You burn most fat on the low days. So you have to balance them to get the best of both worlds. What Foods Should You Be Eating CM: Let me ask you this. What foods do you suggest people get their macronutrients from? From the proteins, carbs, and fat, what kinds of proteins should people be eating, what kind of carbs, and what kind of fats? SS: Well, really you can use pretty much anything. But I don't like a lot of processed foods. A friend of mine once said, if you can't grill it, pick it, or kill it, you probably shouldn't be eating it. So in other words, stay to the perimeter of the grocery store when you're shopping. So you're looking at meats from the butcher. You're looking at vegetables; fruits. My main carb sources, what I like my clients to use is mostly complex carbohydrates like oats, rice, Ezekiel bread, sweet potatoes. Fruit is also fine. For proteins, I like a good lean protein; chicken breast, turkey breast, fish, eggs, egg whites, protein powders, lean red meat. And then for additional healthy fat sources I like omega-3 fish oil capsules; omega-6, like evening primrose oil is a very good oil, good source of GLA -- gamma-linolenic acid, which is basically a fat that burns fat. And then other more food fat sources, like nuts, peanut butter, olive oil, macadamia nut oil, things of that nature. How Trainers Can Use Carb Cycling For Clients CM: So let me ask you this. How can trainers use carb cycling to help their clients get better results? SS: Well, in the book we have a table where you can go by bodyweight to come up with a base diet plan for your clients,
stating how many carbohydrates, how much protein, how much fat they need on each day, high, medium, and low; and how to start them off in terms of how many high, medium, and low days per week. How To Start People Off I like to start people off with at least -- for a fat loss diet, let's say someone is training four days a week or three days a week. I like starting them off with two high days, on their training days, spread out. Don't do high days back to back. They should be spread out. And then with any additional training days being moderate carb days and all off-days being low days. So if someone was training four days a week, that would be two high, two medium, and three low days. If they were training three days a week, that would two high, one medium, and four low days. What About Exercise? And then of course, you have to include cardiovascular activity. And generally speaking, I like to have my clients do cardio on all their low and medium days; give them a break on the high days. So if you have two high days a week, cardio would be five days a week on all your off-days or on your non-high days. Everyone's going to be different in terms of your clientele, in terms of what they're willing and able to do. But if you can get them started with maybe 20 to 30 minutes of cardio a day on their cardio days, that would be a good start. And then you just have to monitor their progress on a weekly basis, see how things are going, see how they're losing fat; see how their performance is affected in the gym and make adjustments from there. With a good plan, most people will drop -- depending on their size; a bigger person's obviously
going to drop more weight the first week. A 300-pound male is going to drop more weight the first week than a 130-pound female. Of course, a lot of that initial weight is glycogen and water. A big guy might lose 5 to 8 pounds the first week, whereas a smaller female might use 2 or 3 pounds or maybe even less. Monitoring Progress But you monitor their progress on a weekly basis. And if they're not losing a certain amount per week -- and I've included a little table in the book that you can go by -roughly 1 pound to 1.5 pounds per week for most individuals -- if they're not losing that, then you need to make changes to the carb cycling program. What you can do is reduce the high days. If they're having two high days per week, you can change one of those to a medium. So now you have one high days, two or three mediums, and the rest of low days, and that will kick start fat loss. You can also increase cardio. As I mentioned before, I like to do cardio on all the low and medium days. So if you go from two high days to one high day and you add in a medium day, not only are cutting out a high day, but you're also adding in an extra day of cardio. You're going from five to six days a week of cardio. So those things are usually enough to get fat loss rolling again for at least a couple more weeks. What If You Plateau? After that, if you plateau you might have to look at increasing cardio again; maybe go up to 40 minutes per session and/or reducing the carbohydrates a little bit more. Some people might need to go to no high days per week for a period of time; maybe just do medium days on their training days and low days on their off-days and run that for maybe three or
four weeks until they're pretty depleted and start experiencing maybe some difficulty in their workouts. Then give them one high day and then go back to all mediums and lows. Or you could at reducing the carbs on their high, medium, and low days. There are a number of ways to continue progress. Generally speaking, it's all going to come down to reducing calories at least for a certain period of time. You can't just keep on reducing calories and increasing cardio forever. You're going to drive someone's metabolism into the ground and you're going to make them not feel so good. The Bottom Line I mean, the bottom line with any diet is eat less and do more. Eat less and exercise more. So you have to do those things, but you have to periodically re-feed -- I like to say -- with a high day to do the things that we mentioned before; replenish glycogen stores, stave off muscle catabolism, and speed up metabolism. CM: That's great, Shelby. And I've actually surveyed my Facebook friends and gotten 60, 70 results back on the best time to do cardio. And most of them say, do not ever do it on an empty stomach. Make sure you get protein in first, which is branched amino acids. And what you have taught me to do actually flies in the face of that. But I got so much better results the way you showed me to do cardio, which was first thing in the morning on an empty stomach -- which I know was very popularized by Bill Phillips back in the day. That's actually the cardio that you put me on, and I got better results with the carb cycling, doing that kind of cardio than any other kind of cardio.
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What's your take on what kind of cardio should be done? Should I be steady state cardio? Or should it be highintensity interval training? Should it be first thing in the morning? What's your take on it, exactly? Is Morning Fasted Cardio A Good Thing? SS: Yeah. There's a lot of debate in the community about when to do cardio; should you eat before or after? And there's lot of good, scientific reasoning behind both methods. You can argue both ways. Just based on my experience and the experience of working with hundreds of clients over the years, I find that morning fasted cardio is superior. The next best time to do it would be immediately after your workout, before you have your post-workout meal, because you're also depleted then, just like you are in the morning, and you're in an optimal fat-burning state. If neither of those times are an option for a client, then just do it when you can, because it's still worthwhile to do the cardio, even if you can't get it done first thing in the morning. Some people, they have to get up at 4:00 to be at work or whatever, and having a morning cardio session is just not in the realm of possibility. You don't say to those people, well, you can't lose fat. They still can. They just might not lose it quite at the rate that someone would that was able to do morning fasted cardio. So just do it whenever you can. Get it in during the day. But if you can, I like having it done fasted in the morning. What Type Of Cardio Should You Do? In terms of what type of cardio, the majority of the cardio I like to have my clients do is just a moderate intensity, about 65 percent to 70 percent of heart rate max; nothing too crazy
high-intensity, just a good rate. They should be sweating; a little bit out of breath. But I also like to include some highintensity intervals at least a couple times a week, also, mainly just because it's another way to increase metabolism. They're just an ass-kicker of a workout. Nobody ever looks forward to them, but they definitely burn a lot of fat. But at the same time, you can't do them all the time because you'll burn yourself out because they're very demanding. So I like to include a mix of moderate-intensity and high-intensity cardio in a client's program. Lose Fat Or Gain Muscle CM: Okay. Let me ask you this. Should people try to focus on losing fat and gaining muscle at the same time, or do you recommend going with a period where you focus on fat loss and maintaining the muscle that you have, trying to loss as minimal as possible, and then maybe doing a period of gaining muscle while trying to add as minimal fat as possible? Or let's say it's a brand new person who hasn't worked out in years and years, maybe attempt to do bulk at the same time? What's your take on that? SS: Yeah. A beginner, someone that hasn't worked out much and has maybe a crappy diet to begin with, someone like that can definitely gain muscle and lose fat at the same time. Generally speaking, though, I think it's better to focus on one goal at a time, especially for someone that's been training for a while and has an okay diet. When you lose fat, you have to reduce calories. There's just no way around it. You have to come up with some way to reduce caloric intake to lose fat, whether it's by diet or by increasing cardiovascular activity or a combination of the two. So that's a hypocaloric environment. It's very difficult to build muscle -- new muscle tissue -- when you're in a
hypocaloric environment. Building new tissue requires a hypercaloric environment -- more calories. Now, it's a little bit more complicated than that. It involves hormones and other processes that are out of the realm of this discussion. But generally speaking, I think people should focus on one thing at a time. Focus on fat loss. Don't focus on weight loss; focus on fat loss. People get worried about, why am I not dropping three or five pounds a week? Well, shit, that's way too fast. You're going to lose muscle if you're dropping that fast. And when you lose muscle, that's just the antithesis of what you're trying to accomplish. When you lose muscle, yeah, maybe the scale weight goes down. But you slow your metabolism, you lose tone, you lose strength; it's just not what you want to be doing at all. And it puts you in a position to gain back just as much fat, if not more, after you end your diet. Why You Should Do Only One Thing At A Time So yeah, I like people to focus on one goal: fat loss. And if you gain muscle at the same time, that's great. But the main goal is just maintain muscle and focus on fat loss. All the time I have clients, they gain muscle on a fat loss diet, working with me. That's great. But again, it's not the focus. I do things to set up so that you don't lose muscle. And if you gain muscle, that's great. So I suggest leaning out. And then, when you're to the point when you're fairly lean, then focus on building muscle and keeping fat gain to a minimum. CM: And you basically do that by cutting back cardio and adding more high days; is that correct? SS: Very simply put, yes.
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CM: Okay. I was one of the people who was actually fortunate to lose four pounds a week average without losing a bunch of strength. But I think that's because I did a lot of powerlifting-type stuff in my 20s and I had that really good mesomemory and a good base to go with. SS: Yeah. And you were a very big guy to begin with, too? I mean, what did you weigh when we started? CM: About 330. And I'm 6'6". SS: Yeah. So I mean, four pounds a week, it's a little aggressive, but it's not ber-retarded. If you've got a woman that's 150 pounds losing four pounds a week, she's going to go three weeks and then she's going to keel over, you know? CM: Yeah, yeah. Exactly. How Fast Should You Lose Weight SS: It doesn't happen. So every situation is different. You have to treat every situation differently. CM: One thing people ask me -- and I'd love to get your take on this, because this will apply to the normal personal training clients -- people ask me about this diet. And I basically tell them, well, one of the reasons it works great for me is because I'm very OCD. It's regimented. So I can do that. I can eat lean beef and rice, and then 2.5 hours later have a protein shake with peanut butter, and then 2.5 hours later have salmon and vegetables. And I can do this. I said, it's not a suffering diet where you're hungry. I don't get hungry on this diet at all. Even on the low days, I'm fine because my glycogen is restored from the high day yesterday and I know I've got a medium day coming
tomorrow. So I always feel good on it. One of the reasons it works for me is because I'm very obsessive-compulsive. And twice a week, my personal assistant cooks up meat for three or four days for me, and I've got rice and stuff like that. Then I go to places like Flame Broiler or Wahoo's or places like that where I can actually pick up foods that fit into my high and low meals. But for the typical person who's maybe not as obsessivecompulsive as me, your typical personal training client who's not like a hardcore weightlifter, are there any things that they can do to really make this diet easy, like maybe prepping their meals in advance once or twice a week, put them in Tupperware and take them to work? What would you say to the non-hardcore person to make this diet really easy to where they're not spending more than 15 or 20 minutes a day tops in preparation and all that kind of stuff? Its All About Your Habits SS: Yeah. It really comes down to establishing habits. Because most people that are starting a diet, just average Joe Blow, they wake up, they don't have any idea what they're going to eat that day. Maybe they'll grab a bagel and a coffee on the way to work. And then at work there's some carrot cake that someone's wife made that they brought in and they have a slice of that. And then for lunch, it's, "Where are we going for lunch today, guys?" And they go out and eat. And then dinner's whatever the wife cooked or whatever. There's no forethought or planning into what they're going to eat that day. It just kind of happens. So if you want to make changes in your physique, you're going to have to put some effort in. You can't fly by the seat of your pants and just hope that a good diet kind of happens
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to you. There does need to be some forethought and planning. Food Preperation Tips What you recommended, what you were talking about cooking all your food one or two days of the week ahead of time is a great plan, especially for someone that's busy during the week working. So maybe take a Saturday or a Sunday night, take a couple hours to cook all your meat and rice or whatever it is that you have for your meal plan that week; cook it all up, divide it into meal-sized containers. Say, this is my high day meal 1, 2, 3 or whatever; portion it out, put it in Tupperware and freeze it. And then the night before, you'll be like, okay, tomorrow is a medium day. So I'm going to take out my medium days for tomorrow, take them out of the freezer and put them into the refrigerator. They thaw overnight, and then the next day all you've got to do is take them out of the frig and pop them into the microwave and you've got your meal. Another thing is protein shakes. I personally have 50 percent of my meals as protein shakes, and my clients are allowed to do this, too. Protein shakes obviously economize on time in a big way. There's no cooking involved. And actually, if you break it down on a per serving cost basis, protein shakes are cheaper than whole food. So what you can do there is take like a shaker bottle -- or let's say you've got six meals a day; you've got three whole food meals and three shake meals. You can jut take three shaker bottles or Tupperware containers or whatever in the morning and put your protein shake ingredients in there dry. And if it's a carb source, maybe put oats in there. And then when it comes time for that meal, all you've got to do is dump that into the blender with some ice and water, blend it
real fine, and eat it. And that's a meal that took you two minutes to prepare. There's no cooking. There's minimal cleaning. Anything like that. Protein Shakes I definitely don't recommend people trying to do all whole food every day, because that's just going to turn into a lot of work. Doing six or seven whole food meals a day is just a big chore. And it also turns out to be more expensive. So the protein shakes help with time as well as expense. CM: I notice you're a big proponent of protein and carb meals and protein and fat meals. So like on my low days, the first few meals will be protein and carbs, minimal fats; and then the last ones are proteins and fats with minimal carbs; and the high day is mostly protein and carbs throughout the whole day. And medium, the first meal is protein and carbs; the last are kind of protein and fat; there's just more carbs in the protein and carb meals. What is the reasoning behind not having meals that are high in carbs and fat at the same time and breaking it up like that? Mixing Carbs And Fats SS: Well, to be completely honest, a lot of people think that you can't mix carbs and fat. And I'll be the first to say that that's not true. You can mix them. But you have to do it the right way. And most people don't know how to do it the right way. They want lots of carbs and lots of fat, because that equals good -- that tastes good when you mix lots of carbs and fat. I separate it mainly -- it's one, for caloric control; two, on a medium day, you only get so many carbs per day. You're not getting a ton of carbs on medium days. So you want to have
the most carbs that you can at the times when you need them most or should have them most. I like them in meal 1, meal 2, and then after your workout. So that's three meals with carbs. And if you get, let's say, 100 grams of carbs per day, you can maybe do something like 40 in meal 1, 20 in meal 2, and then 40 in your post-workout meal to make up the balance in calories in the other meals. You don't want to just have protein meals. So we add some healthy fats; maybe olive oil or fish oil or nuts or something like that. Since you've already used up your carbohydrates for the day, we switch over to fats in those meals; protein and fats so you don't really have too big of an insulin jump in those meals. Feeling Fuller Longer And also, the fats help keep you fuller for longer. A lot of people will tell me that they feel best on low days. They feel much better on low days than high days. And that's probably because on high days you get a lot of blood sugar fluctuations with the carbs. On low days, your blood sugar is pretty stable because the carbs aren't really high; you're not going erratic with them. And then, you also get more dietary fat, which kind of keeps everything slower-digesting and more stable during the day. CM: Yeah. I love the high-carb day. The high carb was like magical to me, especially the next day. And the next day I'd get awesome workouts. Like I love high-carb days. SS: I have some clients that don't like them. They say they're too much work. It's a lot of meals, it's a lot of carbs. Everyone's different. So it's interesting to hear that. Bottom line is it works.
CM: Oh, it absolutely works. I just have a few more questions here for you. And there's one that -- I know for hardcore bodybuilders getting ready for a competition, you really cut back on cheat meals to a bare minimum. I've actually personally gotten great results with your program, and I usually have two cheat meals back-to-back on one of my high days, and they're usually within a four-hour period. Like Friday night, I'll have a cheat meal at 5:00 and then maybe one at 9:00. And that's worked for me. I've just never been able to go without cheat meals. Are Cheat Meals Okay Now, I realize if I wanted to be 6 percent and a competitive bodybuilder, that that would probably be a much different situation. But for your average Joe who hires a trainer, what's your take on the cheat meals for those kind of people? SS: Yeah. There's a couple angles you can look at this from. Cheat meals, to a certain extent, can accomplish very similar things to what a high day accomplishes in terms of replenishing glycogen stores, staving off catabolism, and speeding up the metabolism. In fact, a lot of diets don't have high days. They just have cheat meals. I do diets like that sometimes with my clients, depending on the situation. So if you already have high days in your diet and you're already regulating metabolism and anti-catabolism, etc., with those high days, then in terms of a need for a cheat meal, there isn't one. They're not there. But you also have to keep your client on the diet. So if having a moderate cheat meal once a week is going to keep your client focused during the rest of the week and keep them on track and on plan, then that's what you've got to do.
I'm not going to say that results are going to be better with it, because they probably aren't as long as the rest of the diet is regulated properly. But I mean, one of the biggest things with diet success is whether the dieter sticks with it or not. If not having any cheat meals means they're going to quit the diet, then obviously you've lost the game immediately. But if going out to a restaurant meal with their family or friends once a week and having something a little bit off the diet is enough of a reward for them to keep motivated and focused during the rest of the week, then by all means go for it. Keeping on the diet is the key. Is Sugar-Free Okay? I say the same thing with things like diet pop, diet Snapple, Splenda, spices. There's a website called WaldenFarms.com. And they sell all these zero-calorie treats, like barbecue sauce, salad dressing, peanut butter, all kinds of stuff. My clients ask me about that, and I say, yes, go for it. Drink as much diet pop as you want. It's zero calories. Use as much Splenda as you want. Drink as much diet Snapple as you want if it keeps you on the diet. Because that's the key. So if your clients have these things that help them stay on the diet, then by all means let them do it. CM: Yeah. And what's really helped me -- and I've been actually 95 percent perfect with your diet -- is the three areas that are different from what you wanted me to do in the front that I told you about. You said, hey, as long as you're still getting results. And one was I love these damn low-carb Monsters, even though there's six grams of sugar in each one. And you said, just a couple of week. I actually have a few of them a day. But that's one thing I've deviated. And then you were like, no, have a meal after you work out, not one of these sugary, dextrose-type drinks. But I'm so used to
them, I kept having those, and I kept doing the cheat meals. With those three deviations -- and that's really the only place I've deviated -- I still have gotten amazing results with that little bit of flexibility. And it's helped me stay on. SS: Yeah. That's another thing, too. That's what I was getting at, the flexibility. Allowing some flexibility keeps you on the diet. And you're seeing progress. That's the key; you're seeing progress. Progress On Your Diet Like we talked about before, you were a very large individual; 330 pounds. So your metabolism was burning a lot more calories. You had a little bit more margin for error. You could do things like that. And also, you're not looking to get into contest condition. You're not a bodybuilder trying for 4 percent body fat or whatever. So all these things play a role. CM: Yeah. Under about 8 or 10 percent really starts to mess with my chi. I've got businesses and a family and I've got to be cool to everybody. And I get too low, and I stop being cool. So I've got to find what's the balance in life for me. Let me ask you this. Are there any kind of people who should not want a carb cycling diet? SS: No. The carb cycling diet is a very balanced diet. I mean, you're not eliminating any food group. I mean, carb cycling diet -- you could carb cycle for the rest of your life and have a better diet than 90 percent of Americans. It's not like a ketogenic diet, where you eliminate the carbohydrates, which you can only do for a certain period of time.
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So yeah, there's nobody that would come to me, no type of client situation where I would say, gosh, I really should not start this client off with carb cycling diet. In fact, it's just the opposite. I almost always start people off with the carb cycling diet because it's a very basic diet. It's very wholesome, for lack of a better word. There's nothing missing. And then, based on how things go from there, I might move them to a different, more hardcore-style diet. But pretty much everybody starts with a carb cycling diet. And there's no reason for anyone to not start with it. Like I said, it's a diet that you can use forever; just manipulating the macronutrients and the number of high days and low days for your goals. I use the carb cycling program for both fat loss and for muscle gain. It's a program that can be manipulated in many, many ways. Further Tips CM: Awesome, many. Hey, this has been some great information, Shelby. And this program is designed so trainers can actually take it -- you take the e-book, the audio -- and know enough to get their clients on carb cycling programs so their clients can get better results; they can get better testimonials and success stories, before-and-after pictures; clients will stay with them longer so they can make more money, they can get more referrals. So it is designed to be a complete package. However, if there's any trainers out there who -- because I know I've sent quite a few trainers your way who have hired you for some personal stuff and have gotten great results as well. If any trainers want to hire you personally to dial in their own diets, to help keep them accountable and really keep them on pace, or even send their clients your way, I know you have some coaching programs and things like that. Is
there a Web address or a e-mail they should reach out to? How can they find you? SS: Probably the best way to get a hold of me, Chris, is through e-mail. And I'm actually switching over to Gmail right now. I just find it a lot easier than my other address. My Gmail address is my first initial, which is S, and then my last name, which is Starnes. So sstarnes, and then the word "nutrition." So it's altogether -- nothing capitalized, no dots, no dashes, nothing -- sstarnesnutrition@gmail.com. And this is what I do for a living. This is what I do seven days a week. I'm always on the computer. So if anybody has any questions or concerns or is interested in a consultation, or maybe they have a question on the book or a client situation or anything like that, anyone feel free to e-mail me. I'm also willing and ready to help. CM: Yeah. It's been one of the best investments I ever made personally, especially in my body. And my experience has been you always return e-mails pretty quickly. You always tell me where I need to go. You help keep me accountable. I cannot recommend a program more highly than working with you. So if any trainers want to take it to the next level beyond this -- like I said, this e-book was meant to be a complete, everything-you-need. But if you want a little more accountability and access to Shelby or let your clients have access to him, it's well worth every single penny. The return on investment for me has been just absolutely huge. So Shelby, I want to thank you. This was a great interview. I'm glad that you're going to be helping a lot of trainers help a lot more people, because there's a ripple effect. When they help those people, those people motivate others to get into
fitness and they just become better people and more positive and more successful and more happy. So the ripple effect of what you do here goes far beyond just the trainers and their clients. It actually goes on and on and on, to many degrees of separation. So I really want to thank you again, Shelby. SS: Awesome. Awesome. Thank you, Chris. Thanks for the opportunity.
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About the Author Shelby Starnes is a national-level bodybuilder, powerlifter, nutritionist, and trainer who has helped hundreds of athletes reach their fitness goals. For more information on his consultation services, e-mail him at sstarnesnutrition@gmail.com or visit his website at
www.troponinnutrition.com.
A special thank you to Kari Keenan for giving me permission to use her photos in this publication.
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1.5 grams per High carb day pound of body weight

Low to moderate carb day

0.15-0.35 grams per pound of body weight

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Females High carb day

Fat as low as possible 0.1-0.2 grams per pound of body weight

Low to moderate carb day

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Bodyweight Less than 200 lbs More than 200 lbs

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A note on the impact of hormones

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you think they may be suboptimal.

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She sure as hell isnt shopping in the candy aisle.

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Copyright 2011 Positively Fit Inc.

Copyright 2011 Positively Fit Inc.

Copyright 2011 Positively Fit Inc.

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