Author’s Story | Joe Miller
I didn’t stumble upon the 3‑Day Diet overnight, it was forged in the fire of physique sports. During my early years chasing aesthetics and peak conditioning, I did what most competitors did: long cuts, aggressive deficits, flat muscles, low energy, and the dreaded rebound weight gain. I was shredded… but at a cost. My metabolism tanked. My mood and strength dipped. And my results weren’t lasting.
So, I went back to the drawing board and collaborated with some of the top physique coaches in the world at the time.
I was fortunate to have the formal education and strong network of friends that were some of the top physique prep coaches, people who weren’t just obsessed with aesthetics but with strategic nutrition. That’s when I discovered calorie and carb cycling used by elite-level athletes to preserve muscle, restore glycogen, and optimize thyroid and hormone levels while still getting peeled. I tested these methods on myself, adjusting calorie levels based on training intensity. Heavy lifting days meant higher carbs, rest days meant a lower intake to maximize fat loss.
The more I used this approach, the better I performed, the stronger I felt, and the leaner I stayed. The approach was not refined yet and still in it’s infancy in the physique sports but I knew there was more to it, especially if there was a way to bring it to the non-physique sport health enthusiasts looking to diet down, look and feel great in peak body composition and optimal body weight for their build and genetics.
Then I began applying it to my coaching practice.
What surprised me was how well it translated to everyday clients—executives, moms, teachers, and construction workers. They didn’t just lose fat; they gained freedom, energy, and a better relationship with food. My friend Lisa J., a high-powered exec, told me over coffee: “Joe, I need that High‑Carb day before board meetings or else my energy crashes.” And Mark C., a construction worker who lifts after long shifts? “Those High days before my heavy lifts are a game-changer.”
Even Sarah M., a busy mom of three, found a groove with Low days on Sundays and High days before bootcamp workouts. Amy K., a high school teacher, told me she could finally focus without midday energy crashes because she matched her carbs to her teaching demands.
After years of success stories and refined trial and error, I created a simple framework—what’s now known as the 3‑Day Diet. This plan takes the core principles of what worked for elite physique athletes and simplifies them for high-performing lives, families, and everyday results.
Why the 3‑Day Diet Works
The 3‑Day Diet rotates High, Medium, and Low calorie (and carb) days to mirror training load, hormonal rhythms, and recovery needs. This dynamic structure:
- Preserves metabolism by avoiding prolonged deficits
- Protects muscle via strategic refeed periods
- Supports hormones like leptin, ghrelin, and thyroid
- Enhances adherence through routine variation and mental breaks
🔬 Scientific Foundation
- Fat-Free Mass Preservation
A study on resistance-trained individuals showed that two consecutive days of carbohydrate refeeds preserved fat-free mass and resting metabolic rate better than continuous caloric restriction ashleylwiseman.comprecisionnutrition.com+6pmc.ncbi.nlm.nih.gov+6mennohenselmans.com+6self.com+1health.com+1. - Hormonal Support & Leptin
Refeeds maintain leptin, crucial for appetite and energy regulation—continuous restriction suppresses leptin severely . - Performance & Glycogen Reserves
High-carb days rebuild glycogen, enhancing performance and recovery eatingwell.com+10healthline.com+10tailoredcoachingmethod.com+10. - Metabolic Flexibility & Fat Adaptation
Carb cycling teaches the body to burn fat on low-carb days while supporting high-output performance on others eatingwell.com+11healthline.com+11ashleylwiseman.com+11. - Compliance & Quality of Life
Reviews highlight calorie/carb cycling’s mental and behavioural benefits through flexibility biolayne.com+15precisionnutrition.com+15reddit.com+15.
High, Medium & Low Days — Deep Dive
| Day Type | Purpose | Calories | Macros | Ideal For |
| High | Replenish glycogen, optimize hormones | +10–30% above TDEE | High carbs, moderate protein, low‑moderate fat | Heavy strength, interval cardio, social evening |
| Medium | Maintain progress | −5–10% around TDEE | Balanced carbs & protein, low fat | Mod‑intensity workouts, active rest |
| Low | Promote fat loss | −15–30% below TDEE | High protein, low carbs, moderate fat |
|
📅 Sample Weekly Schedule
| Day | Training | Calorie Day | Intake Estimate |
| Monday | Strength | High | +20% TDEE |
| Tuesday | BJJ / Conditioning | Medium | ~Maintenance |
| Wednesday | Rest / Mobility | Low | −20% |
| Thursday | Strength | High | +20% |
| Friday | Light Cardio | Medium | ~Maintenance |
| Saturday | Endurance/Cardio | Medium | ~Maintenance |
| Sunday | Rest / Family Time | Low | −20% |
Flexibility Tip: Align High days with heavy training or social events; Low days for rest, travel, or lower activity.
🍽️ Sample Meal Framework
High Day
- Pre-WO: 50 g tuna + 200 g rice + banana
- Intra-WO: 50 g carb drink
- Post-WO: 50 g chicken + 200 g rice + orange juice
- Additional Meals: 50 g chicken + 100 g potatoes + healthy fats
Medium Day
- Pre/Post-WO: 50 g chicken + 140 g rice
- Meals: 50 g chicken + 50–90 g carbs + healthy fats
Low Day
- Six mini-meals: 25 g protein + 20 g carbs + 12 g fats (oil or nut butter)
Approved Foods & Nutrition Guide
Proteins (per 100 g cooked):
- Chicken breast: 30 g protein
- Lean beef (95/5): 25 g
- Shrimp: 24 g
- Tuna/Salmon: 22 g
- Egg whites (6): 25 g
Carbs (100 g cooked):
- White rice: 30 g
- Sweet potato: 20 g
- Oats (½ cup dry): 27 g
Fats:
- Olive oil (1 Tbsp): 14 g fat
- Almonds (24 g): 14 g
- Natural peanut butter (2 Tbsp): 16 g
Personalize the 3‑Day Diet
- Estimate TDEE using the 1st Optimal Calculator.
- Set weekly calorie goal (deficit or maintenance).
- Divide weekly calories across High, Medium, and Low days.
- Assign macros fitting workouts and recovery.
- Plan meals using approved food lists.
- Track progress, adjust every 1–2 weeks.
Real‑World Success Stories
- Sarah M. (busy mom): “High‑carb days let me get through school drop-off and soccer practice—without crashing. I’ve dropped 25 lbs over 4 months, and feel happier about eating.”
- Amy K. (school teacher): “I used to get brain fog mid‑morning. Now I time my carbs for lesson planning and feel bright and energetic.”
- Lisa J. (female executive): “Board meetings after a Low day? Nope. High days keep me sharp under pressure—and still slimming.”
- Mark C. (construction worker): “That High day before a double shift + heavy lift—it’s kept me feeling strong, not exhausted or depleted.”
Frequently Asked Questions (FAQ)
- What’s the difference between carb cycling and the 3‑Day Diet?
Both manipulate carbs/calories. The 3‑Day Diet blends them into a calorie-cycling framework, paired with macro targets and personal scheduling. - Is it sustainable long-term?
Yes—as long as it aligns with your lifestyle. Regular variation prevents fatigue and metabolic adaptation, making it more sustainable than constant deficit diets. - When might carb cycling not work?
Not ideal for people with eating disorders, insulin-related conditions, or those who prefer a consistent routine. Always consult a professional. - Can I drink alcohol?
Yes—plan within a High or Medium day. Avoid on Low days to maintain caloric and macro targets, unless accounted for in your intake. - Do I need supplements?
A high-quality multivitamin, omega‑3, and vitamin D are beneficial. Prioritize whole foods first. - Can I do intermittent fasting with this?
Yes—combine a 16:8 window with calorie days to further flexibility. Keep protein intake consistent across windows.
Reference Section
- Pasiakos SM et al. Intermittent Carb Refeeding Attenuates Loss of Fat‑Free Mass and RMR. J Int Soc Sports Nutr. 2020 pmc.ncbi.nlm.nih.gov
- Biolayne. Refeed Days: What Science Shows. 2015 researchgate.net+8biolayne.com+8mennohenselmans.com+8.
- Healthline. What is Carb Cycling? 2022 mennohenselmans.com+15healthline.com+15hiitburn.com+15.
- Medical News Today. Carb Cycling Benefits & How to Do It. 2021 hiitburn.com+7medicalnewstoday.com+7health.com+7.
- WebMD. Carb Cycling Overview, Benefits. 2025 webmd.com+1precisionnutrition.com+1.
- Precision Nutrition. Carb Cycling Guide. 2021 .
- EatingWell. Carb Cycling Plan & Efficacy. 2019 tailoredcoachingmethod.com.
- Health.com. Benefits of Carb Cycling for Athletes. 2024
- SELF. Carb‑Cycling Key Facts. 2016 .
Final Thoughts
The 3‑Day Diet blends scientific credibility, real-life adaptability, and psychological sustainability. It’s building off hard-earned insights from physique sports—but designed for real people with hectic schedules. Strategic fueling, purposeful rest, and intentional eating habits: when practiced consistently, transformation isn’t just possible—it’s inevitable.
Ready for smarter fueling? Book your free assessment and jumpstart a plan tailored to your goals. The smarter way to eat is here—are you ready?
Fill out a Free Nutrition Assessment:
Register for The 3-Day Diet:
Supporting Resources:
https://1stoptimal.com/hidden-key-fat-loss-blood-sugar-insulin-macronutrients/
