Best free custom carb cycling bodybuilding meal plans

Instant carb cycling fitness meal plan!

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Current Weight: (kgs or lbs)
Current Height: (cm or inches)
Current Age:
Number Meals/Day: meals/day
Your Goal:
Weeknight sleep: hrs/night
Weekly Cardio:*
* Do not count lifting weights or walking in these hours, only strenuous cardio like running, swimming, and jumping rope.    
Current Bodyfat: (measure/estimate) %
Predicted Muscle Gain: (help)

custom Carb Cycling bodybuilding meal plan

Carb Cycling

Carb cycling DOES work, the first question is why.   Completely anecdotal but I personally have successfully used it to drop from 9% to 7% bodyfat without a loss of any muscle mass.  The second question is if carb cycling works any better than any other nutritional plans at the came caloric deficit.    Before we get started lets talk about carbs.  All carbs are not created equal.  There are good carbs like legumes, vegetables, fruit, and whole grains and then there are really bad carbs like enriched bleached flour and high fructose corn syrup.  In carb cycling we vary the good carbs consumed in a three to four day cycle where the first day has about 35g net carbs, the second day has about 80g net carbs, and the third day has about 200g net carbs.  In advanced versions of carb cycling, you can also vary the caloric levels.  Here is an example of how the free carb cycling week meal plan that CustomMealPlanner produced for me (view my actual carb cycling meal plan):


Why Carb Cycling Works

Any nutritional plan that will allow you to maintain a caloric deficit consistently week after week will be successful in lowering your bodyfat.   Here are some possible explanations why carb cycling works so well for fat loss:
  • The simplest explanation is that carb cycling works simply because it requires very clean eating most of the week to obtain the low carb levels on the "no carb" and "low carb" days.  Simple carbs are one of the biggest villains in making people fat so anything that restricts them will result in successful fat loss.
  • Another explanation about why carb cycling works is that in essence, you get two "cheat days' every week so the feelings of deprivation that can lead to binging are absent.  As mentioned above, anything that lets you maintain a consistent caloric deficit week after week will be successful at fat loss and with two cheat days a week, you can keep carb cycling up for months and years without having a devastating binge.
  • One explanation why carb-cycling might work better than low-carb diets is that with low-carb, even the smallest carb-treat can lead to binging whereas with carb-cycling, your system is accustomed to the carbs so the binge-urge is eliminated.
  • Insulin control.  Low/no carb days help keep the body sensitive to insulin and help fat burning.  Personally, I dont believe this one.
  • Leptin. Cycling carbs keeps the body from becoming leptin resistant so that hunger is controlled with fewer calories.   Personally, I dont buy this one either.
  • Serotonin. Cycling carbs keeps serotonin levels high so carb cravings are reduced.  I do agree that restricting carbs can lower cravings but I doubt this is the reason.

Designing a carb cycling meal plan

The math for figuring out the daily nutrition in a carb cycling plan is really complicated and most people don't have the time to figure it out or the money to hire a nutritionist to do it for them.   As luck would have it, the best online carb cycling meal plan is not only the fastest and easiest to use but its also free!  In under 90 seconds you can create a meal plan for the entire week AND make a shopping list!  Of course,  portion sizes perfectly tailored to your metabolic needs so that you will lose fat at the optimal rate.  Here is how to do it in under 90 seconds with best meal planner in the world, CustomMealPlanner.Com:

1) [30 seconds] Set up free account. (no email confirmation required)
2) [30 seconds] Enter your metabolic data. (height, weight, age, etc)
3) [30 seconds] Click on link "Week Meal Plans" in menu bar and then click here:


Types of carb cycling meal plans

Because carb-cycling is so popular, there are actually two different carb cycling meal plans and each has different menu items each day so you will never get tired of them! Both are equivelently good, its just a matter of how much time you have for cooking on weekends. Here are the two carb-cycling meal plans:

  1. Carb Cycling Fat Loss: This meal plan includes a few really tasty recipies that you cook on the weekends and eat during the week.
  2. No Cook Carb Cycling Fat Loss: As the name implies, there is no cooking required on weekends. During the week, you can prepare each meal in under 10 minutes by with the recipies provided.

Syncing carb cycling to your workout plan

Most people find that they can lift weights with 100% intensity even on the no carb days as long as the caloric deficit is not too extreme.  Long cardio sessions on the other hand can be an issue.  It is best to plan your long runs and bike ride to coincide with the high carb days and the weight workouts to coincide with the low carb or no carb days.  If you are someone who refuses to do cardio then you can make your most intense weight workouts coincide with the high carb days.

Muscle gain expectations with carb cycling

If you are a newcomer to lifting with bodyfat over 15% then you will continue your rapid newbie muscle gains while cutting fat. If you are an advanced lifter nearing your genetic max then gaining muscle is not realistic during your cut but this carb cycling plan will keep you from losing muscle mass. For advanced lifters, it is recommended that you set your expected muscle gain rate to zero for the duration of the cut to obtain accurate bodyfat charts.

How long should I keep on the carb cycling meal plan?

People ask how long they need to stay on this carb-cycling diet, the answer is, until you reach your goal!  Remember that to be successful you need to be consistent in sticking to the plan day after day, week after week, month after month.  If you "do" carb cycling for 10 days then go out for pizza and beer then you are not doing carb cycling at all and you are wasting your time. The high carb days are your "cheat days" and they are there to prevent the need for this kind of binge so if you cant stick to this plan.  "Blowing it" is not allowed, if you dont have the dicipline to maintain strict nutritional control then do not use carb-cycling! You either do carb cycling or you don't.
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A perfect fitness meal plan in seconds!

Over 2.5 million meal plans made for people serious about their bodybuilding, fat loss, performance, fitness, and health has made us experts in meal planning. What started as a tool for Scooby to cut for his men's physique competition and prepare for his Half Ironman has become the most trusted meal planner for athletes and fitness minded people worldwide.
  • Optimized for max muscle gain and strength gain.
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  • Choice of keto, low carb, carb-cycling, bulking, cutting, vegetarian, &vegan
  • Weight, LBM, and bodyfat prediction charts
  • Easy to make, tasty meals
  • Set caloric goal to bulk, cut, or recomp
  • Guaranteed to avoid hunger even when dieting
  • One click shopping list
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Its totally free, so what's the catch?

The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. You can print meal plans, make shopping lists, and order all the dry goods from Amazon in a single click. So why on earth would you pay? We hope you don't! With paid accounts, the feature you get is the ability to edit the meal plans and create your own meal plans. What we have found is that when most people edit meal plans to be more to their taste, they replace vegetables, fruits, and minimally processed foods with less healthy foods leading to inferior meal plans in terms of ability to gain muscle and health. We provide you with both the carrot and the stick for motivation: the absolute best meal plans are completely free but to modify them to suit your tastes, you have to pay.

Why CustomMealPlanner is best for athletes/bodybuilders

CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men's physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.


Similarly, we take the guesswork out of bulking also. If you have a good idea what your muscle gain rate will be, we can tell you exactly what kind of caloric surplus you should be running and the weight charts make this clear. Below is an example of a weight chart showing both scale weight and LBM: