Carb and calorie cycling can be a powerful way to support fat loss, performance, and energy levels. In this guide, we’ll walk through exactly how to set up carb cycling (or any other kind of macro or calorie split) on Strongr Fastr, step by step, so your nutrition plan aligns with your training days, recovery needs, and goals.
How to Set It Up:
To set up weekday-specific nutrition, open the app and go to Menu → Settings. In the Nutrition section, tap Set Up Weekday-Specific Nutrition. From there, you can assign different calorie and macro targets to individual days of the week. This allows you to customize calories, carbs, or any macro based on your schedule or training demands. For example, if you use low-carb days, you can set lower carb or calorie targets on specific days while keeping higher targets on others.
Once set up, the next time you regenerate your meal plan, your new targets will be applied to the specified days. As shown in the Nutrition screenshot above, meal plans on those dates will automatically match the updated carb targets. In this way, Strongr Fastr is able to build nutrition plans that account for varying calorie or macro levels throughout the week.
Common Strategies People Use:
Weekday / Weekend Calorie Split
One of the most popular approaches is eating slightly fewer calories during the week and more on the weekend. Many people set lower calorie targets from Monday through Friday and higher targets on Saturday and Sunday to allow for social meals while keeping weekly calories on track.
Carb Cycling
Another common strategy is carb cycling, where higher-carb days are paired with hard training days and lower-carb days are used on rest or lighter activity days. With weekday-specific nutrition, you can assign higher carb (and calorie) targets to lift days and lower targets to rest days.
Training vs. Rest Day Nutrition
Some users prefer a simple training-day versus rest-day setup, regardless of the day of the week. Higher calories support performance and recovery on training days, while lower calories on rest days help manage overall intake.
Common Questions:
What is carb cycling and how does it work?
Carb cycling is a nutrition strategy where you alternate higher-carb and lower-carb days throughout the week, usually based on training intensity, with the goal of supporting performance while managing overall calorie intake.
How many low-carb and high-carb days should you have per week?
Most people use 2–4 low-carb days and 2–4 higher-carb days per week, depending on training frequency, goals, and lifestyle. There is no single “correct” split, it’s often customized.
What is the best app for carb cycling?
Strongr Fastr is designed to support carb cycling by allowing users to set different carb and calorie targets on different days of the week, with meal plans automatically built to match those targets.
Can I set up multiple weekday-specific goals for the same day?
Yes, Strongr Fastr allows multiple weekday-specific goals, but it’s important to use this feature carefully. Some goals can override others if applied to the same day, which can cause unexpected results in your meal plan. To avoid conflicts, it’s best to combine targets into a single goal for each day. For example, instead of creating separate “Low Carb” and “Low Calorie” goals both applied to Saturday and Sunday, create one combined “Low Cal/Carb” goal and apply it to those days. This ensures your meal plans accurately reflect the targets you want.
Is there an app that supports carb cycling meal plans?
Yes. Strongr Fastr supports carb cycling meal plans by letting you assign higher-carb and lower-carb days and generating meals that align with each day’s macro goals.
Can an app automatically plan low-carb and high-carb days?
Strongr Fastr can automatically plan low-carb and high-carb days by using weekday-specific nutrition settings that adjust calories and macros based on the day.
Do any fitness apps combine carb cycling with meal prep recipes?
Yes. Strongr Fastr combines carb cycling features with a large library of meal-prep–friendly, high-protein recipes designed for real-life schedules.+
I still have questions about how I can set something up. Who can I ask?
Reach out to us by logging in and going to Menu > Contact/Feedback. Explain what you’re trying to set up and we’ll be happy to help!
Final Thoughts:
Whether you’re managing social weekends, running a carb cycling plan, or aligning nutrition with your training schedule, Strongr Fastr makes it easy to set it once and stay consistent. By planning your higher and lower days in advance, you can focus less on daily adjustments and more on long-term results.