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High-carb, Low-carb

How to set up a healthy carb eating strategy for muscle gain and fat loss

Most guys who train three days per week take in an average of 3,000 calories per day just to maintain their weight. The following schedule has been designed for a 3,000-calorie diet. If you eat more or fewer calories, you can make adjustments.

You'll also have to adjust your fat and protein intake according to your carb consumption on a given day. On high carb days, you'll eat a smaller amount of fat, on medium-carb days a moderate amount, and on low-carb days, you can eat a large percentage of your calories from fat. Your protein intake should be high on low-carb days, medium on medium-carb days, and low on high-carb days (such as 0.5 grams per pound of bodyweight).

Weight-training (high-carb) days (3 days)
Aim to consume an average of 4,500 calories and 600 grams of carbs.

Cardio or off days (medium-carb) (2-3 days)
Consume 3,000 calories and 300 grams of carbs, or your maintenance amount.

Cardio or off days (low-carb) (2 days)
Consume 2,000 calories and 150 grams of carbs.

Jason Ferruggia is MF's chief training adviser, and the owner of

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