
Learn what carb cycling is and how it can help you build muscle or burn fat.
Learn how macronutrients—carbs, fats, and proteins—relate to weight gain and why overconsumption matters. Discover how carb cycling adjusts carbohydrate intake for sustainable weight management.
Carb cycling alternates high and low carbohydrate days across the week, assigning different percentages of calories from carbs to balance intake and sustain results.
Carb cycling works for the average individual, not just pro athletes, and this course provides clear guidelines and steps to implement a tested macronutrient diet plan for better fitness.
Explore how different carbohydrates differ, compare candy bars to fruits and vegetables, and learn why these differences matter for your macronutrient diet plan.
Compare simple and complex carbohydrates by digestion speed and blood sugar impact, energy, and cravings. See how candy and brown rice differ in calorie quality.
Prioritize complex carbohydrates from fruits, vegetables, whole wheat pasta and bread, brown rice, sweet potatoes, and beans. Eat simple carbs sparingly to keep the diet enjoyable.
Explore how carb cycling works, focusing on fat-burning hormones and the science behind the approach, and uncover why many struggle to keep the weight off with a normal diet plan.
Learn how leptin regulates hunger and fat burning, and how strategic carb cycling alternates low- and high-carbohydrate days to boost leptin and sustain fat loss.
Explore why yo-yo dieting happens and how carb cycling supports sustainable weight loss by adopting a long-term approach with low and high carb days.
Calculate your daily calorie needs for fat loss and plan which days are low carb versus high carb to implement a carb cycling diet.
Set up a three-day low-carb, one-day high-carb cycle to maximize fat burn and avoid leptin dips, repeating until you reach your goal bodyweight.
Estimate your total daily energy expenditure by multiplying your weight by thirteen to determine calories. For low-carb days, subtract twenty-five percent to target fat loss.
Calculate macro percentages for low-carb days using your total daily energy expenditure. Allocate protein at 1 g per pound, carbs at 20% of calories, and the rest to fat.
Explore the carb cycling diet for fat loss by focusing on high carbohydrate days, detailing total daily energy expenditure and recommended macronutrient targets.
Calculate your total daily energy expenditure for high carbohydrate days to support fat loss by eating about 10 percent below maintenance and restoring leptin levels.
Calculate macro percentages for high-carb days by keeping protein at 1 g per lb, allocating half calories to carbs to support fat loss, and deriving fat from the remainder.
Learn how to set up a carb cycling diet for building muscle, shifting from fat loss to muscle gain, and discover practical steps to implement effective macronutrient cycling.
Learn how building muscle shifts calorie needs by eating above total daily energy expenditure, providing enough raw materials to grow muscle, illustrated with a brick-supply analogy.
Design a carb cycling schedule to build muscle while limiting fat gain, using three low days and two high days, with flexible daily patterns.
Calculate your total daily energy expenditure by multiplying body weight by 13. Add a 10 percent surplus for muscle gain and keep intake consistent across low and high carb days.
Calculate macronutrient percentages for high-carb days using total daily energy expenditure, set protein at 1 g per lb, 50% carbs, and allocate remaining calories to fat for muscle building.
Determine macro percentages for low-carb days to build muscle by allocating protein at 200 g, carbs at 25% of energy, and fat the remaining calories.
Explore an exercise plan with a weight workout and cardio, showing fat loss can come from diet alone or muscle gain with weight lifting, plus a sample workout.
Learn how muscle building requires a stimulus and progressive overload, lifting more weight over time to build muscle, with sets and reps guiding the workout.
Engage in cardio to burn calories efficiently and help you reach your end goal faster. Treat cardio calories as a bonus that should not be factored into nutrition calculations.
Learn the simplest method to track calories and macros, ensuring you’re eating the right amounts of calories, protein, carbs, and fat.
Discover why counting calories and tracking macronutrients matters, because what gets measured gets managed, and you’ll stay on course as you build this essential dieting skill.
Use a calorie counting app and a food scale to weigh meals, log grams and macros (protein, carbs, fat), and estimate calories when needed, aiming within 5 percent.
Carb cycling offers a practical nutritional strategy to help you reach your fitness goals. Stay committed through bumps, track calories when needed, and keep moving forward to succeed.
Are you not sure what carb cycling is for fat loss?
Are you unclear of where to start when it comes to carb cycling macro percentages?
Are you finally ready for a bulletproof approach to burning fat and keeping it off for good?
If so then keep reading!
95% of people who go on a diet will regain the weight back within a few months or years.
To be successful with weight loss you must do something different than everyone else.
You see, most people fall victim to the dieting trap.
It goes a little something like this:
A company that cares nothing about you sells you on the latest diet plan or pill.
You try out this diet with some initial success.
Two weeks later, at your friend's birthday party, you binge eat on some delicious food that you've been craving to eat.
You feel guilty about yourself for cheating on your diet.
Then a few weeks later when you're feeling better about yourself, you try it again and the cycle repeats itself.
The problem isn't you—it's the diet!
Most diet plans don't work against your body's key fat burning hormones not with them!
That's why it's inevitable for most diet plans to fail!
It's only a matter of time before you deplete these hormones and once you do you're fighting a big uphill battle. You're constantly going to feel hungry and irritable—no wonder why so many people aren't successful with diets!
Instead what you must do is be strategic with your nutritional approach. There are times when you should push down on the gas pedal and other times when you need to ease off of it.
Sadly most people floor it all the time!
You don't drive that way and you shouldn't diet that way either.
This is where carb cycling comes into play.
With carb cycling we're going to strategically manipulate your carbohydrate intake to work with your body's key fat burning hormones.
This means that there will be times when you're eating a low amount of carbs and times when you're eating a higher amount of carbs.
This allows you to have your cake and eat it too because eating your favorite foods is all part of the plan!
Your friends will wonder how it's even possible!
Who Am I?
My name is Thomas Rohmer and I have a Kinesiology degree from the University of North Texas, experience working as a personal trainer, and I've self-published 13 different health and fitness books.
Over the years, I've seen a lot of the things that people commonly struggle with when it comes to reaching their health and fitness goals. That's why I always make sure to craft my advice and programs in a way that thinks of potential problems in advance and then solves them.
I don't care about what should work on paper, I care about what actually works for real people who have normal jobs.
I love sharing my unique knowledge with others who are eager to learn and get started. I hope to inspire you to take action and achieve your health goals!
Why Do I Need to Take This Course?
You need to take this course if you're finally ready to lose weight once and for all.
You can leave this page and hope for the best. Hope that everything will work out. That you'll be able to lose weight and keep it off.
Or you can stop wishing and finally get your hands on the right information. Put yourself in the right vehicle that'll lead you to dieting success and help you maintain that success for good.
Imagine being done with diets, pills, powders, and other supplements for good.
Imagine what you'll look and feel like.
This is the last diet plan that you'll ever need because it actually works!
Course Topics
What Carb Cycling Is for Fat Loss or Muscle Gain
Learn How a High-Carb Diet for Weight Loss is Optimal
Difference Between Simple and Complex Carbohydrates
How to Use Key Hormones to Your Advantage Such as Leptin
How Many Calories You Need to Eat to Start Burning Fat Today
How Much Protein, Carbs, and Fat You Need to Eat to Lose Weight
How to Use Carb Cycling for Muscle Gain
The Easiest Way to Track and Measure Your Calories and Macros
Optional Cardio and Weight Workouts You Can Do with Carb Cycling
Finally don't forget that this course is backed by Udemy's 30-Day Money Back Guarantee. You have nothing to lose except for unwanted body fat!
What are you waiting for?
The time to take action is now. This can be the first day to a new you, or another day where you wonder why it is that you're not getting the results that you want.
Enroll today!