You can make carb cycling as hard as you want or you can dumb it down and make it as easy as you want. I’m going to give you the dumbed down version. It’s as simple as this: Consume a higher amount of carbs on training days and consume a lower amount of carbs on non-training days.
On a training day you can allow yourself a higher intake of carbs with those carbs coming at breakfast and during the post-workout window (1-2 hours post-workout). It’s a day where you can allow yourself some starchy carbs and more fruit than usual. If carbs are up on these days try to keep fat intake down and protein intake up.
On non-training days try to limit your intake of carbs from starches. Your primary sources of carbs on these days are fruits and vegetables. Your fruit intake should be a little lower than that of a training day. Protein intake should be maintained on this day and you can allow yourself a higher fat intake.
Dr. Jon Berardi sums up this strategy nicely when he says, “Your carbs have to be earned”