Carb Cycling Planner

Carb cycling staggers daily calories (mostly via carbohydrate) across the week—low on rest/low-demand days, medium on typical training days, and high on your hardest sessions.

• Why do it? Support performance and recovery on key days while keeping weekly calories aligned to your goal.
• Who benefits? Lifters, endurance athletes, and anyone training with varying intensities across the week.
• Protein & fat stay steady. We keep protein high daily to preserve/ build muscle, fat at a health-supportive minimum, and swing carbs to match demand.
• Place your high days on hardest sessions (legs, intervals), medium on moderate training, low on rest/technique days.

This planner provides general guidance. Adjust with your coach/clinician if you have medical conditions or unique needs.