Earn Your Carbs

Earn Your Carbs

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This BRAND NEW comprehensive nutrition guide contains 77 pages filled with everything you need to know about how carb cycling works + my unique formulas for fat loss, muscle gain, and maintenance, as well as tips and tricks to make your life as easy as possible.

Click any of the 'register now' OR ' buy now' buttons on this page to purchase the new Earn Your Carbs Challenge Nutrition Guide & you're in! After purchase you'll have immediate access to your guide, workouts, facebook group, etc. You'll also receive a welcome email a few minutes after purchase with a few important reminders and links.

Depends on you! You will be learning to follow a macro-based meal plan. You just have to learn to hit your numbers. The quality of foods you choose and how much you spend on them is completely up to you - any budget can fit this in!

No worries. This is completely macro-based, so that means you can eat any foods you personally like as long as they fit your numbers. I'll help you find foods that fit your macros, and you'll even get access to tons of easy recipes with options for all sorts of food sensitivies, preferences and requirements.

If you create the view that you need to earn our carbs, this means you HAVE TO exercise in order to enjoy food. And when you create this unhealthy association between food and exercise a negative mindset is bound to erupt.

Carbohydrate-rich foods like like sweet potatoes, beans, and quinoa contain a host of nutrients, vitamins, and minerals that can improve your health. They also contain fiber and protein making them harder to overeat.

Optimal carbohydrate intake levels vary from person to person. If you are overweight it is very likely that your carbohydrate metabolism is dysfunctional, meaning you are insulin resistant. For these people even moderate amounts of carbs can cause a dangerous hormonal cascade. Let me paint this picture for you: Insulin is released to deal with the influx of glucose from eating carbs, but your cells are resistant to it. Since the glucose is not being absorbed by the cells your blood sugar spikes and the pancreas secretes even more insulin.

If your training involves lifting heavy weights 4 days a week with longer 3-5 minute rest periods between sets with the occasional early morning 45-minute walk, your carbohydrate consumption should be on the lower side.

If your training looks like 6-12 training sessions a week involving lifting weights, high intensity interval training, sprinting and plethora of other movements performed at high intensity, then you should not be eating a low carb diet or restricting calories for that matter.

Another key player is the consumption of protein and carbs before and after a workout and it effects on testosterone. The increased binding of testosterone to the androgen receptors in the muscle results in what is called an up regulation, meaning there is an increased number of receptors that are responsive to the circulating testosterone. Testosterone being the major hormone signal for increased protein synthesis in the muscles. Adding 25-50 grams of protein and 50 grams of carbohydrates before and within 10 minutes of finishing exercise will increase the circulating insulin, which will result in greater uptake of amino acids in the muscles.

Insulin is a transport hormone responsible for shuttling nutrients to the cells. This makes for quicker recovery if you consume a protein rich meal or shake mixed with carbs to take advantage of this effect.

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As much as people argue otherwise, ultimately, the most important piece of being successful in altering body composition is energy balance (i.e. how much energy do you expend relative to the amount that you intake). There are a lot of variables that alter energy balance and create some nuance in truly figuring this out, but the old adage of \"move more and eat less\" is basically true - assuming your goal is fat loss.

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Performance carbs are quality carbohydrates that provide the body with a steady stream of glucose for stable energy, they contain fibre for gut health, plus B vitamins and magnesium, vital for energy production.

Many of us spend hours sitting at a desk or in meetings. If you are inactive for the majority of the day there is no need to constantly chow down energy rich carbohydrates. Remember, carbs provide glucose for energy and if you are not using this energy insulin will shuffle the excess glucose into fat storage.

Before you get upset with the thought of giving up carbohydrates altogether, learn how to earn them. During exercise glycogen (carbohydrate) stores are depleted and your body becomes primed to utilise carbs post training. Studies show glucose uptake within our cells is elevated up to two hours after exercise and a single bout of exercise can increase insulin sensitivity for 16 hours post training. What does this mean Exercise helps the body to use carbohydrates and insulin more efficiently. Post training carbohydrates are used to refuel muscle and liver glycogen stores rather than fat stores. Post training carbs also function to help repair muscles because our muscle tissue is most sensitive to carbs after exercise.

Aim to consume your post training carbs coupled with 20 to 30 grams of protein for muscle recovery. The Australian Institute of Sport recommends 1 to 1.2gm carbohydrates (CHO) per kg of body weight for athletes post training and a total CHO intake of 3 to 7g per kg body weight each day, this is way too much for the average person especially if you are carrying excess weight. As a basic guide you are looking at a ratio of around 3:1 carbs to protein post cardio based training, again this will vary depending on fitness goals, gender and type of exercise. The average 70kg person completing a 45 to 60min cardio training session should be aiming for around 60g of carbs and a minimum of 20g of protein post training. Plan to consume your post training meal within 45 min. This is when your body is primed and ready to use carbs and protein for repair and recovery.

Belly fat is terrible for your health. Adipose tissue is an endocrine organ in its own right, and belly fat secretes large amounts of IL-6, an inflammatory cytokine strongly correlated with systemic inflammation.

Beets. A cup of beets contains around 13 grams of carbs, mostly sugar. About half of sugar ends up refilling liver glycogen, with the rest being available to muscle glycogen, so beets are fair sources of carbs for athletes. Beets are also good source of potassium, manganese, and folate. Most importantly for athletes, beets have a ton of nitrate, which can boost nitric oxide production and improve endothelial function and blood flow, and improve athletic performance:

Here are three sample meal plans for low, moderate, and high carb days. Keep in mind that the total carbs per meal in these samples are estimates, not exact numbers. Consider working with a dietitian to draw up a more precise plan that meets your particular needs.

I changed a lot of my views over the years, but the biggest change is related to carb intake. When I first started out in the strength coaching field I was a diehard low-carb guy. I believed that most people needed to limit carbs if they wanted to get really lean, and that you could build a significant amount of muscle mass on a low carb diet.

I had a change of heart a few years back when I achieved my biggest muscular bodyweight (228 pounds at under 10% body fat) eating lots of carbs. That was in 2013 when I was in Colorado, training at Biotest HQ.

Even today when I want to gain muscle I make sure that carbs are high. At the moment I'm eating to get stronger and bigger and consuming over 400 grams of carbs per day. I'm up to 231 pounds and still have ab definition.

When I did my last photoshoot and got into my leanest condition to date I never went below 100 grams of carbs on my low-carb days (consumed pre, during and after the workout) and up to 300 grams on my higher days, and got leaner than I did during my low-carb days.

Carbohydrates (carbs) are easily the most misunderstood macronutrient. With the recent popularity of paleo, gluten-free, and grain-free diets, it's easy to fall into thinking that all grains and grain-based carbs are bad.

Think of carbohydrates at the energy your body uses to do hard work. If you had or have planned a tough workout for the day, then you will be earning those carbs. If not, then it's a day to use them more sparingly.

My day begins at 4:00AM and I typically workout between 7:30 and 9:30AM. Usually for just over an hour. One those days, I eat a diet slightly more dense in starchy carbs... I'm earning them without a doubt.

This means I will eat about 1-1.5 servings of starch with breakfast at 4:30AM. I will have a banana with my post-workout shake, then I wait until dinner time (7-8PM) to have another serving of starchy carbs.

Why do I do this I've learned over the past 15 years of experimenting that my body functions best for my workouts if I have a quality starch at dinner time. That way my body is fueled and ready to go the next day.

I typically recommend a starch with breakfast, just to be sure your body is good-to-go for the day. But, if lifestyle, workout schedule, and family dynamics dictate, the recommendations will change to Post-Workout and Dinner time or some other combination.

Let's set the record straight: Carbohydrates function as a fuel source for both the brain and body. During exercise, carbohydrates stored in the mus