So you finally got down to your goal weight after a few months of being in a calorie-restricted diet. Kudos to you! But what’s next? How do you increase your carbohydrates while staying shredded and not sacrificing too many pounds being gained?

Lets face it, you want the best of both worlds. You want to be able to literally, “Have your cake and eat it to,” but you have to have more carbs in your diet to even fit that cake in your macros. You still want to look like you’re “4 weeks out” but you don’t want everyday to be a low carb day. You understand that increasing your carb intake is a key factor when it comes to building muscle and staying lean but you don’t want to put on too much weight.

Fortunately, you’re in luck, my soon-to-be-high-carb-eating friend. What follows is a simple process that will require some discipline and a whole lot of patience but I am going to show you step by step how to reverse your carbs and stay photo shoot ready.

When you have more carbs in your body you have more energy. The brain can function better and my personal favorite is you get to eat more!

Don’t Be A Rookie, Take Things Slow

Here’s where most people fail miserably when it comes to reversing carb intake: If you want to increase your carbs up to lets say 250g per day, the optimal method is to focus on slowly increasing your intake week by week.

Don’t make the mistake of jumping up to 250g immediately after months of low carbing.

That said, we’re still going to spend our first couple of weeks relatively low and slowly work our way up. This is wise because:

·       It avoids unnecessary unwanted fat

·       If you’re carb sensitive you’ll be training your body to handle more carbs over a period of time

·       It will give you more control over your diet

The Game Plan

Enough with the lectures, lets get to the good stuff. Carbs will change every week, protein will drop down to a little bit above body weight and fats will change every other week.

For Men

Week 1-2 – Increase carbs by 20g and cut back 15 minutes of cardio.

Week 3 – Increase carbs by 20g, increase fats by 5g ONLY if weight hasn’t gone up much.

Week 4 – Increase carbs by 20g and cut back 15 minutes of cardio.

 

For Women

Week 1-2 – Increase carbs by 10g and cut back 5 minutes of cardio.

Week 3 – Increase carbs by 10g, increase fats by 3g ONLY if weight hasn’t gone up much.

Week 4 – Increase carbs by 10g and cut back 10 minutes of cardio.

This process goes on and on each week until week 8-12. Then you will have to cut the amount of macro’s you’re adding each week and start watching the mirror more.

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