Carb Cycling for Beginners: Recipes and Exercises to Lose Weight and Build Muscle

by Andy Keller

Burn fat, build muscle—begin healthier living with carb cycling

Whether you’re trying to lose weight, or you’ve hit the plateau and need that extra push—carb cycling can help. By modifying your daily carb intake, you can burn fat and build muscle mass quickly.

This carb cycling guide provides dozens of delicious high- and low-carb meals, as well as a flexible, well-constructed 7-day workout plan. Discover the best ingredients to aid your diet, how to deal with slipups, and more.

Carb Cycling for Beginners includes:

Building blocks—Kick off your carb cycling with an in-depth intro and tips on how to fit it into your day-to-day. Slim down, bulk up—Meet your fitness and weight goals using an easy, adaptable 7-day meal and exercise plan. Curb your cravings—Satisfy your appetite with more than 50 mouthwatering, macro-friendly recipes.

Lose weight and get the results you want with carb cycling—all it takes is 7 days.

Genres: Reference

178 pages, Kindle Edition

Published October 15, 2019

Reviews

[Amy Westbrook · Rating 5 out of 5]

Very easy to follow metrics

This book was great because there were no complicated formulas. That made the macro requirements easy to remember and personalized to my weight. I also liked the recipes and the fact that Andy incorporates leftovers into the meal plan. The exercise suggestions were a bit hard for me at the beginning but I modified them and started with less. My goal, as Andy suggests, is consistency. Would definitely recommend.

[Lisette Boucher · Rating 5 out of 5]

I was impressed!

I have read other books on carb cycling and this one is definitely the one to buy!

Very good recipes and very easy to understand.

Not a fan of 45-60 min of exercises so I do my own

[Crin · Rating 5 out of 5]

great simple directions

Easy way to step up your metabolism great recipes and clear graphs and guidance if you can’t get down on floor to do some of the exercises wall Pilates may work

[kevin · Rating 5 out of 5]

Great strategies

Great combination of strategy and information. Science based diet and sustainable! Great recipes! And meal plan to help you on journey.

[James F · Rating 4 out of 5]

I especially liked the recipes

[Patty Westfall · Rating 3 out of 5]

The premise makes a lot of sense but doesn’t seem like something I could actually do for any length of time

[Kelly Ross · Rating 4 out of 5]

Great information and now to try it out!

[kristy · Rating 5 out of 5]

Great recipes and information

This gave me a better understanding of what my body needs with an endemorph body. The recipes are yummy even when adjusted to be gluten free.

[Annie · Rating 4 out of 5]

Originally published on my blog Nonstop Reader.

Carb Cycling for Beginners is a combination training and diet advice manual by personal trainer Andy Keller. Released 15th Oct 2019 by Rockridge Press, it's 178 pages and available in ebook and paperback formats.

This book seems to be aimed at readers who are more or less actively engaged in training and aware of their diet already and want to fine tune their regimen to increase their efficiency and results. There are takeaways for complete beginners and the book is full of appealing (and sensible) recipes which anyone can incorporate into their daily routines.

The book has three main sections composed of sub-chapters, so the layout is logical and easily accessible. It begins with a good basic definition of carb cycling (alternating high- and low-carb food days depending on the type of exercise activity planned for the day). From the book's introduction:

By varying between high- and low-carb days, you cut your body fat and promote lean muscle growth. On low-carb days, you do cardio exercise to burn through that stubborn body fat; on high-carb days, you focus more on strength training to build muscle.

The second section covers meal planning and exercise/workout plans. This includes well organized jump-start meal and exercise plans for the first week and suggestions for the weeks after as well as incorporating the whole into the reader's lifestyle for long term change.

Part three includes a boatload of recipes with specific tips for adjusting them to high- or low-carb days. Each recipe includes prep time and yields in the header, ingredients (in US standard measurements) in a bullet list on a sidebar, step by step preparation instructions, and nutritional info in the footer. The nutritional info includes calories, fat, carbs, fiber, and protein content per serving. There are very few photographs included in the collection, but the ones which are provided are clear and appealing. The recipe ingredients are mostly easily sourced from any average grocery store. The recipes are varied and really tasty: Korean ribs, chicken fried (brown) rice, huevos rancheros, and lots more. All meals from breakfast through dinner including snacks are represented.

The book includes metric conversion tables and a short author bio, but no index or links/bibliography for further reading.

It's unclear from the publishing info available online, but the eARC I received has a handy interactive table of contents as well as interactive links and references. I hope the ebook release version does also. I've really become enamored of ebooks with interactive formats lately. Presumably that feature will carry through to the final release version.

Four stars, for readers who are committed to making lifestyle and training changes.

Disclosure: I received an ARC at no cost from the author/publisher for review purposes.

[Dee/ bookworm · Rating 5 out of 5]

Excellent book. Clear cut guide through carb cycling. Illustrated, easy to understand and follow work outs. Diet included. HIIT methods. Very little cost, most exercising can be done without an extras. Sound, honest advice. If you struggle with eating habits or weight, this would be an excellent resource.

I received an advance reader copy in exchange for a fair review. The opinions are my own.

[Sonia Santos · Rating 5 out of 5]

Great ideas

This book is great for me because it states step by step in what weekly schedule you should have for eating and exercises. It details exercises to do and recipes. Everything Art a glance.

[Tina Swanner-Squires · Rating 5 out of 5]

Very Informative

Lots of great information. It really makes you analyze your diet and work out regimen. Would recommend to anyone looking to change their overall diet.

[Sarah · Rating 2 out of 5]

Really repetitive. Like. Realllllly repetitive. I swear a few of the chapters were just copy and pasted later on in the book.