Well, I've gained 17Lbs and lost close to 2%BF on the cycle I'm on now. I basically did a clean bulk
consisting of
8am:
2 Eggs
1/2 pint whites
1 cup oatmeal
8oz Chicken breast
Cals-775
11am:
2 Cups Pinto beans
8oz Chicken breast
Cals-660
2pm:
1 Cup oatmeal
1 can Tuna
Cals-500
4:30-Preworkout
Apple
2 scoops Whey
Cals-345
6:30pm
PW Shake
Cals-610
8pm
1-1/2 Cups Pinto Beans
8oz Chicken breast(Salmon & Snapper substituted 3x plus a week)
Cals-540
Wake up snack
1 cup Cottage cheese
Peach/Mango Salsa
Cals-140
Total 3,570
Carbs-437
Prote-330
Fats-55
Carbs cycled in 50 down to 150g, then back up to original. Fats replace carbs on the decrease besides the first 2 days of carb depletion.(this gives me a 200 cal deficit the first day, and 400cal deficit the second day)
This was actually supposed to be purely cutting, but I started gaining like a mad man even while cardio was at an hour a day-6 days
I'm on a different diet now that is basically 2900 cals a day for 5 days, then a 3400 cal load. This is strictly for cutting for the next month, then I'll go back to something similar to the above for a bulking phase again.
On the glycemic index, I try to stay below 65 on all carbs besides post workout. Beans are my primary carb and they rate in the high 20's to 30's
heres a link to a glycemic index that has pretty much everything
http://www.monkeymatters.com/charts/Food.htm