Set your goal: fat loss, muscle gain, or performance
Determine your maintenance calories
Set protein intake first
Set fat intake to a moderate, consistent level
Assign high-carb days on hard training days
Assign low-carb days on rest or light activity days
Keep weekly calories aligned with your goal
Use more carbs before and after workouts on high-carb days
Reduce carbs and increase vegetables on low-carb days
Keep protein consistent every day
Keep fats higher on low-carb days and lower on high-carb days
Track body weight, performance, and energy
Adjust carb amounts every 1 to 2 weeks based on results
Avoid extreme carb cuts if training intensity drops
Plan meals ahead to match each day’s carb target
Refeed with higher carbs only when needed and planned