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Body composition

Busy Man’s Carb Cycling: The Uber Convenient Way to Shred Fat and Build Muscle.


Far and away, this is one of the most popular articles on Bach Performance.
If you’re looking to maximize fat loss, Carb Cycling is an important strategy.
And while you’re burning fat, here’s a Free workout to maximize fat loss and retain lean muscle. Thanks for being here.

Hook me up with the Free Fat Loss Program, Eric!


If you’re looking shred fat, build muscle, and improve your overall health, then carb cycling is your answer. Carb cycling is a fairly advanced nutritional strategy and can be extremely time-consuming. Building separate menus, calculating nutritional requirements and prepping all of your own food can be tedious work.

When time is one of your biggest barriers to healthy eating the best options aren’t always feasible.

 Fortunately, as easy as I’m about to make it, carb cycling will help you consistently eat healthy without having to measure and track your calories. Boom!

Picture This: It’s early fall and Saturday around noon. College football season has arrived. You’re at your local alumni sports bar with your buddies. Everyone’s ordering, microbrews, nachos, chicken wings, and fries..food galore, a gluttonous paradise.

*Note: I’m probably there with you.



*Note: I’m not condoning the food options above, but I’m a realist.

The waitress makes her way to you, what do you do?

The decision shouldn’t be whether you can crush a few nachos and beer with your friends, it should be “ did you earn your carbs?”

Depending on the day, carb cycling allows you the freedom to enjoy some of your delicious, higher carb, and sometimes less healthy options with less damage to your diet.

Carb cycling is a highly effective dietary strategy that maximizes your body’s ability to build pounds of muscle and burn slabs of fat simultaneously.

What is Carb Cycling?

Carb cycling is as easy as it sounds and is as simple as cycling carbohydrates on weight training days (high carb) and non-workout/cardio days (low carb).

High Carb: Due to the repeated muscle contractions of resistance training your body will have an increased insulin sensitivity. With this increased response to carbs your body will drive nutrients into your muscle cells, aiding them in repair, growing them, and providing you with more energy.

Low Carb: On the non-lifting days you keep carbohydrates low because there isn’t the same increase in insulin sensitivity. Without carbs flowing through the bloodstream the body is forced to burn stored fuel, or body fat. By minimizing carbs a few days per week the body becomes more receptive to insulin, so when you do indulge on the sugary goodness your anabolic response will be maximized.


To rehash, Lifting? Carb up and support your muscle-building workouts.

Intervals or taking the day off? Avoid carbs and maximize your fat burning.

Sample Workout Schedule and Carb Intake

Monday: Lower Body Focus /High Carb

Tuesday: Upper Body Focus/High Carb

Wednesday: Off Or Sprint Work

Thursday: Upper Body Focus/High Carb

Friday: Lower Body Focus/High Carb

Saturday: Upper Body Focus/High Carb

Sunday: Off Or Sprint Work

Low Carb Day

Breakfast: 4 egg scramble, 1/2 tomato, 1/4 avocado

Snack (Optional): Handful nuts and carrots

Lunch: Mediterranean salad w/cucumber, tomato, feta cheese, chicken, feta cheese w/balsamic vinaigrette dressing

Snack (optional): Supershake, omit fruit and grains

Dinner: Sirloin steak, broccoli, and small salad

High Carb Day

Breakfast: 3 egg scramble with spinach, 1/2 cup oatmeal with blueberries

Snack (Optional): Shake with 1 scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese

Lunch: Sandwich loaded with lean meat and veggies

Dinner: Sweet potato, barbecue rubbed chicken thighs and cauliflower

Snack (Optional): Shake with 1 scoop chocolate protein, 1 orange, 1 cup spinach, 1/2 cup cottage cheese


Common Issues and Questions

How Low is Low Carb?

On low carb days shoot for under 100 grams of carbs. A simple trick is to replace the grains/starches you eat with leafy, fibrous greens.

I’m not looking to build muscle, only lose fat. Is Carb Cycling still for me?

Yes! Carb cycling is great for a fat loss diet. When you’re consistently low on calories and carbohydrates you may see reductions in metabolic rate, thyroid hormones, sympathetic nervous system activity, energy levels, and sex hormones such as testosterone and estrogen (Berardi and Andrews 368).

This leads to a plateau that stops your fat loss in it’s tracks, yikes!

When you cycle carbohydrates back into your diet you raise leptin levels, a powerful fat burning hormone that down-regulates when calories are low. Essentially, you trick your body into burning more fat.

Can I pig out on High Carb Days? You did use examples of fries, beer, and wings….

Although carb cycling does afford my flexibility in your food choices I wouldn’t advise crushing junk. As tasty as it is, the combination of high fat, high carb, high alcohol containing meals is a perfect recipe for gaining weight. Adipose weight. I wouldn’t recommend it.

I’m very sensitive to carbs. I look at bread and put on a spare tire, how can I carb cycle to add muscle, but not additional fat?

If you find your adding body fat ditch carbs until after your workout. By keeping carbs until you workout you will utilize stored fuel up until and during your workouts, increasing your fat burning. Then, carb up after the workout to take advantage of your insulin sensitivity.


That’s a Wrap

Carb cycling is the most effective way to maximize the benefits of carbohydrates in your diet.

It doesn’t need to be complicated, just focus on healthy food options and staying true to your carb cycling schedule to reap the rewards of proper nutrient timing.

Hittin’ the weights? Boom, carbs baby!
Hook me up with the Free Fat Loss Program, Eric!

Day off or intervals? Replace grains with greens, no problem.


Berardi, Jon, and Ryan Andrews. The Essentials of Sport and Exercise Nutrition. Second. Precision Nutrition Inc., 2012. 368. Print.

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The BEST way to Burn Body Fat

19 years old. There I was, plastered on the floor with a lowly 65 lbs on the barbell beside me. My lungs ached, forearms screamed, and legs felt like jello.


In my post-workout daze I said “Are you shitting me? I can deadlift 3x my bodyweight and 1/3 of my bodyweight just made me it’s little bitch. There is no way this should be difficult. But it was.” 

A new method The BEST way to Burn Body Fat was born.

It’s been 5 years since I first used them, but my first experience with barbell complexes still rings loud and clear. Barbell complexes are arguably the most efficient method to rapidly boost conditioning and strip body fat.

You see, although I base most workouts around multi-joint barbell exercises combining them all into a series was something new. In most cases, the more familiar you are with an exercise the less effective it is for fat loss and body composition changes.

The hard to swallow fact is, traditional cardio is a piss-poor method for fat loss. Most people become very efficient on the treadmill or elliptical quickly, leading the body to adapt and become more efficient. To give it to you straight, the things you suck at are probably the best for losing fat.

I have yet to train anyone who breezes through barbell complexes and hasn’t shed flubber. The best part is, they only take 10 minutes at the end of your workout.

For barbell complexes the only equipment needed is space to move, a barbell, and possibly a few weights. Regardless of strength levels I’d recommend starting with an empty barbell. Speed and full range of motion are more important than weight. In addition, adding too much weight will hinder your recovery and conflict with the remainder of your intelligent programming. Move as fast as possible through each exercise without putting the bar down. Your heart will be pulsating through your t-shirt, your lunges will scream, but damn you will be glad you did these.

Here are three of my favorite barbell complexes


  1. deadlift 4×12 rest 0
  2. hang clean 4×12 rest 0
  3. Military press 4×12 rest 0
  4. front squat 4×12 rest 60-90 sec

“The Olympian” 

Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet
  1. Hang Snatch 3×10 Rest 0
  2. Push Press 3×10 Rest 0
  3. Hang Clean 3×10 Rest 0
  4. Front Squat 3×10 Rest 0
  5. Front Squat Reverse Lunge 3×10 Rest 0
  6. High Pull 3×10 rest 60-90 sec

**Note: If you don’t know how to properly perform these exercises avoid this sequence. Never perform exercises without proper training, but even more with overhead lifts such as the Olympic lifts.

“The Widow Maker”

  1. Overhead Press 2×10 Rest 0
  2. back squat 2×10 Rest 0
  3. reverse lunge 2×10 Rest 0
  4. hang clean 2×10 Rest 0
  5. front squat 2×10 Rest 0
  6. bent over row 2×10 Rest 0
  7. Romanian deadlift 2×10 Rest 0
  8. Front Squat lunge 2×10 Rest 0
  9. biceps curl 2×10 Rest 0
  10. front squat hold calf raise 2×10 Rest 90-120 sec


Will you step up to the plate and make 10 extra minutes for Complexes?

Complexes are a great method to dramatically improve your body composition and conditioning without stripping your hard-earned muscle. This isn’t for the faint-hearted or de-conditioned. It’s not for novices or those extremely out of shape. Don’t even try these if you aren’t experienced or coming back from an injury, this isn’t for you. It’s brutal.But if you follow this routine twice per week for four weeks you’ll see ridiculous improvements in your conditioning while stripping off layers of body fat.

What are you waiting for, stop wasting time and get Real Results.

Have you ever performed complexes? Share your favorite workout below!

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How to Estimate Your Percent Body Fat

body fat percentage chart for men and women

Hey! This is one of my first blog posts from the early Bach Performance days. If you’ve found this post, I’m betting you’re looking to get lean and shredded.

With that in mind, I have a free workout for you. Grab it here, and enjoy the post!

Hook me up with the Free Fat Loss Program, Eric!

Whether you have access to body composition measuring tools or not you should have a good idea of your body fat percentage. With that being said below is a post regarding what you can expect to see in the mirror based on several different body fat percentages.

Body fat measurements are the superior method in determining body composition and weight loss.  Body fat percentages are very self-explanatory; they are simply the percent of fat that your total weight is comprised of. For example, a 200 lb male with 15% bodyfat would have 30 pounds of fat on his body. The remaining 170 pounds would comprise of bone, muscle, organ tissue, water, blood, and everything else.

Consuming fat and having baseline amounts of body fat and is vital to the human body for performing essential bodily functions. Body fat provides insulation and protection for vital organs, produces hormones, aids in digestion, maintains body temperature, and promotes healthy cellular function.

There are many ways which health and fitness professionals use to measure body fat percentages. There are circumference measurements, bio electrical impedance (BIA), skinfold measurements, ultrasound, bodpod, hydrostatic weighing, dual energy X-ray absorptiometry (DEXA), X-Ray, and MRI.

As with any test there is variation and error in body fat percentages, with even the best tests still having a percent error ranging from 1-3%. Most of these tests require skilled technicians, consistent testers, algorithms, and environmental variables, and some pocket change in order to perform the tests. As you see lots of variables must be accounted for in order to get an accurate reading of your body composition.

Picking out a professional facility and well-trained technicians is a great option and will give you the most accurate results but this is not always feasible. For that reason, I will provide some descriptions of different body fat percentages and what you can expect to see in the mirror at these body fat percentages.

Want to Simplify your Fitness and start making progress today? Click Here.

Essential body fat is typically 3-5% for men and 10-12% for women. In terms of obesity males reaching 25% body fat and females reaching 32% body fat qualify as obese by most standards.

How to Estimate Your Percent Body Fat

Below are descriptions of various body fats and what you can expect to see in the mirror:

20% Body Fat: No visible muscle definition, poor separation of major muscle groups unless extremely large and developed.

15% Body Fat: Some moderate muscle separation begins to become evident; specifically in the deltoids as they shoulders do not hold much fat. In most cases the abs are not yet visible.

12% Body Fat: The chest, back, and abs all gain some definition. There is an outline of the abdominal muscles and a 2-4 pack may be visible.

10% Body Fat: A 6 pack is visible when flexed. Deeper more pronounced muscle separation in the arms, chest, legs, and back.

7-9% Body Fat: 6 pack abs visible at all times. There is visible separation between quadriceps muscles and back musculature is clear. The serratus anterior (those wicked cool lines on the side of your ribs) should be visible  Arms should be visibly vascular most of the time.

5-7% Body Fat: Competitive male body builders often are in this range. Lower abdominals and legs are both vascular and well-defined. Striations appear in large flexed muscle groups, especially the chest.

body fat percentage chart for men and women
body fat percentage chart for men and women

These descriptions are by no means an end all, as everyone has unique muscular development. These percentages also only take into account subcutaneous fat, the fat that sits directly underneath the skin and not the visceral fat which sits around the organs.

Hydration status also plays a huge role in many tests such as the skin fold because subcutaneous fat holds water. In most cases body fat percentage is underestimated, so swallow your pride and be conservative with your estimations.

Knowing your body fat percentage is a great way to set body composition and FAT loss goals while giving you a tangible picture of what you can expect to see. For best results see a qualified professional and follow pre-testing protocols, but if this is not an option use these descriptions to get a good idea of where you are.

Hook me up with the Free Fat Loss Program, Eric!

Fat Deposits and Hormone Correlations

getting back into shape, Fat Deposits and Hormone Correlations

Here are some common issues and questions that my clients bring up when coming in for body composition testing, typically done as skinfold measurements and body circumference measurements.

“My arms and chest are toned and lean, but I just can’t seem to shake this stubborn lower belly flab, why am I lean everywhere but my stomach?”

“I can’t get rid of this stupid fat around my hips, it looks like a muffin top!”

“ Why am I developing man boobs  fat on my chest muscles?”

I’ve heard every combination of slang terminology for fatty deposits around the body. As funny as some of them may be they represent real, common problems that can wreak havoc on both physique and confidence.

Having body fat tested is a great way to get a reliable, quantifiable idea of your current body composition and is recommended for everyone. If this is not an immediate option (make it a priority!) Check out this post on how to estimate your body fat percentage based on what you see in the mirror.

Skinfold measurements will provide vital information to track body composition with changes in activity level and diet. These numbers from a skinfold also provide important data that can signify correlations between important body altering hormones in the body and skinfold measures.

Here are the most common trouble spots along with necessary interventions and strategies to correct the issue:

High abdominal Skinfold

  • Physiological Correlation: High Stress, High Cortisol
  • Intervention: Cortisol Suppression, Stress Control
  • Potential Strategies: Frequent protein meals, improved sleep, BCAA’s, stress reducing techniques such as meditation

High Suprailliac Skinfold (hip region)

  • Physiological Correlation: Large Insulin Release w/meals (Too many carbs!)
  • Intervention: Control Carb intake and greatly reduce processed foods
  • Potential Strategies: Decrease Carb intake (start going carb-less until workouts!), Improved Nutrient Timing (carbs post workout window)

High Subscapular Skinfold

  • Physiological Correlation:Poor Insulin Sensitivity
  • Intervention:Boost Insulin Sensitivity
  • Potential Strategy: Add Fish Oils, R-ALA Supplementation, Low Carb Diet, potentially Intermittent fasting protocols

High Chest Skinfold

  • Physiological Correlation: Low Testosterone
  • Intervention: Support Healthy Testosterone Levels
  • Potential Strategy:Adequate caloric intake, adequate dietary fat intake, possible medical referral

High Triceps and Thigh Skinfold

  • Physiological Correlation: High Estrogen
  • Intervention:Reduce estrogen levels
  • Potential Strategy: Increase exercise volume, add cruciferous veggies (always a good idea), discuss prescription estrogens with doctor

As you can see there is a pretty consistent consensus that high carbohydrate and consistent carbohydrate intake has the potential to increase fat stores in many common trouble spots.

Body composition is very diet specific and using the potential strategies to attack trouble spots can yield significant changes in body composition.

It is important to note that if body fat is high universally on all body composition measurements then correlations are relatively meaningless. This indicates a poor diet, lack of exercise, and energy imbalance that need to be attacked on all fronts.

Replace grains with greens, eat 1-2 fists of protein per meal, and keep carbs to post-workout meals. If looking to lose weight do whatever is necessary to increase your activity level, but studies show 5+ hours per week is what is needed to optimally lose weight.

And if you’re looking for a workout program to maximize your fat loss, here’s a free program to get building your dream body.

Hook me up with the Free Fat Loss Program, Eric!


Andrews, Ryan, MS,MA,RD. Berardi, John, PhD,”Chapter 12 Interpreting Client Information.” The Essentials of Sport and Exercise Nutrition. 2nd ed. N.p.: Precision Nutrition, n.d. 316-18. Print.

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