Krugerrs Carb Cycling

[krugerr]

Morning all! With the end of the competition approaching, I have decided to put some thought into my next diet plan. Ive attached rough copies of the diet below, It will probably need some tweaking. As you'll quickly notice, I havent included vegetables on the charts yet, these will be added, mainly Rocket Salad and Broccoli. Im just looking for some initial feedback!

I forgot to mention, this will be a 7 day rolling cycle, so that it fits with my weekend and family life too!

Monday: Medium
Tuesday: Medium
Wednesday: Medium
Thursday: Low
Friday: Low
Saturday: Low
Sunday: High

[krugerr]

Bump.


Any feedback at all?

[lucabratzi]

Can't really tell without you're stats.

If this is you're first time carb cycling try to make you're low/med/high day work around you're workout schedule too. Ie high day doing legs/cardio, no carb day being active rest day.

When I carb cycled I stuck to diet plan to much and would end up doing legs and cardio on no carb day and it would mess me up. I ended up tweaking it to make sure my low/no carb days would correspond w how strenuous my workouts would be.

[Java Man]

What is rocket salad?

[baseline_9]

Does the carb cycle work around your lifting?

I'd start your fats and carbs up a bit higher TBH.... 50g Fat minimum is a good rule IMO....

We need stats but 350-370g of protein is very high....

I think I remember u being 250 but what's ur BF%

[krugerr]

Does the carb cycle work around your lifting?

I'd start your fats and carbs up a bit higher TBH.... 50g Fat minimum is a good rule IMO....

We need stats but 350-370g of protein is very high....

I think I remember u being 250 but what's ur BF%

TDEE comes out at 3000Cal. The figures for carbs were then chosen by the thread 405 had on making a carb cycle. Then I just calculated fat/protein thereafter. Gives me a 900cal deficit on low days, 500cal deficit on medium and a nice surplus on high.

It is my first carb cycle, and yea, this was designed to fit around work/gym/life!

Edit* I know the protein is obviously way too high, I just wanted to see whether I should drastically increase fats, or carbs. Maybe I was ambitious with my carb values on low/med day?

[krugerr]

What is rocket salad?

Rocket is just a salad leaf. One of my favourites, it's got a real peppery taste. Can buy big bags of it at the supermarket.

[Java Man]

Rocket is just a salad leaf. One of my favourites, it's got a real peppery taste. Can buy big bags of it at the supermarket.

Ahh ok thanks. That's Arugula where I am (us). Didn't recognize it by that name. Pond thing

[krugerr]

Ahh ok thanks. That's Arugula where I am (us). Didn't recognize it by that name. Pond thing

Ill eat a whole bag of this stuff with a chicken breast. Great salad! Yea weird how we both call things differently. I only just discovered a Yam was a sweet potatoe!

[--->>405<<---]

personally id eliminate the oats from the low day. IMO all it will contribute is slowing down ur glycogen depletion.. it is fairly minor but a tweak i would make. low days are better void of all starch IMO..

whats is the purpose of having it in there?

the rest of it looks ok from what i can tell but i am not big on reading those pic diets, theyre kind of a pain and i usually dont read them at all.

[krugerr]

personally id eliminate the oats from the low day. IMO all it will contribute is slowing down ur glycogen depletion.. it is fairly minor but a tweak i would make. low days are better void of all starch IMO..

whats is the purpose of having it in there?

the rest of it looks ok from what i can tell but i am not big on reading those pic diets, theyre kind of a pain and i usually dont read them at all.

The porridge oats on the low day was really just because I thought 15g carbs without it might be too low. Ill remove it!
I used the image so that it looked a little neater presented. Plus they're printed out and stuck inn my kitchen cupboards!

[--->>405<<---]

The porridge oats on the low day was really just because I thought 15g carbs without it might be too low. Ill remove it!
I used the image so that it looked a little neater presented. Plus they're printed out and stuck inn my kitchen cupboards!

if ur only getting 15g carbs IMO u should eat some more veggies fiber man fiber!

[gearbox]

I supplement my fiber also. Hard to eat 35+ grams a day

[--->>405<<---]

I supplement my fiber also. Hard to eat 35+ grams a day

yeh psyllium husk!

[krugerr]

yeh psyllium husk!

Thanks did the feedback 405! Veggies are included. I just haven't put them on the chart yet. Ill put then in, and put an updated copy in.

[baseline_9]

I supplement my fiber also. Hard to eat 35+ grams a day

Beans

[--->>405<<---]

Beans

i really enjoy beans myself!

[krugerr]

Beans

Baked beans??

[baseline_9]

Baked beans??

Whatever.... Beans are high in fiber.... I'm having a lot of beans at the min.... Red kidney beans in chilli and sometimes in my rice.... And baked beans also....

Puy lentils also have AMAZING macros and have 20g of fiber per 100g..... Which is nuts..... Very high in protein too.....

[--->>405<<---]

Baked beans??

u prob wont get as many due to the higher amount of sugar and probably higher amount of carbs per volume. i would go with some other kind.. baked beans tend to be supplemented with sugar

[krugerr]

Ah okay, love kidney beans, and lentils are easy to cook with. Thanks guys!

[krugerr]

First day of of trying this. Medium carb was good, kept me really full all day. Not quite sure how much veg to eat, I think is just be forcing it in right now for the sake of it. I do see myself being hungry on the low carb days though, so it will really benefit then!

[krugerr]

First low carb day. Eliminated the Carbs as suggested for the Low Carb day, reducing my carbs on low days to 15g + Veggies.

I was re-reading some of the stickies and its suggested by Rambo in his sticky to keep protein at 1.5-2g per lean bodyweight. I come in at 205lbs lean ish, so 307-410g protein a day as suggested by him for cutting. I think my goal of 350g/day is ok, its been easy to hit, I am thinking of reducing it a little and including some almonds though.



Source: http://forums.steroid.com/nutrition-...mple-diet.html

[krugerr]

Almost finished my first low carb day. Pulled in at ~18g carbs.

Just eating my chicken and broccoli. Gotta say the broccoli is real good when fried off for a few minutes right at the end!

[baseline_9]

Almost finished my first low carb day. Pulled in at ~18g carbs.

Just eating my chicken and broccoli. Gotta say the broccoli is real good when fried off for a few minutes right at the end!

Rather you than me lol....

[krugerr]

Rather you than me lol....

Today wasnt so bad... lets see how the next two go!

[baseline_9]

Today wasnt so bad... lets see how the next two go!

Fuk that

Right now even on my lowest carb days in still eating 230g of carbs.... Hopefully I can keep them there for a while.... We will see

[krugerr]

Fuk that

Right now even on my lowest carb days in still eating 230g of carbs.... Hopefully I can keep them there for a while.... We will see

I hate you right now! I'm looking forward to completing this cut so that I can bulk correctly, I want to eat big again!

[baseline_9]

I hate you right now! I'm looking forward to completing this cut so that I can bulk correctly, I want to eat big again!

U will hate me more if I tell you my training day carbs are at 270 and my refeed at 370 once a week lol

[baseline_9]

I hate you right now! I'm looking forward to completing this cut so that I can bulk correctly, I want to eat big again!

Once you Finnish this cut remember to take it easy to optimise the reversal.... Adding only small amounts of carbs and fats at a time while monitoring weight....

[krugerr]

U will hate me more if I tell you my training day carbs are at 270 and my refeed at 370 once a week lol

Once you Finnish this cut remember to take it easy to optimise the reversal.... Adding only small amounts of carbs and fats at a time while monitoring weight....

Lol, im at 400 for my high carb days (Sunday)! I'm really looking forward to that!
Yea once I get to the bulking stage I'm going to be very careful about it, the reason I' got to this size was due to two uneducated dirty bulks.

[krugerr]

2nd low carb day done. Not so hard, finished today around 30g carbs, as I ate more veg and experimented with a little baking from the site I linked earlier in the Recipe section.
Got a very long weekend coming up, I've pre-cooked and boxed everything for tomorrows food. Im working tonight 7pm-3:30am (8.5hours) then up at 8am, starting at 10AM for Epsom Races 10am-8pm (10hours) and then start work again 11pm-4Am (5hours) 23.5 hour weekend shift, starting friday night and finishing sunday morning! Fun fun!!

I have a supply of caffein tablets to make this work!

[krugerr]

Week 1 done, it wasnt that hard with a bit of willpower. Sweet potatoe wedges yesterday and some left over for todays carbs! Yum!! Switched up to a PHAT type workout regime too, which fits with my carb cycling.

[MR-FQ320]

Just read this mate, I'm on a similar protocol, my high carb day is Sunday which is also total rest day.

How come you switched from IF anyway ?

You should carry on with this diet after the comp ends and see how far you can go with it.

[krugerr]

Just read this mate, I'm on a similar protocol, my high carb day is Sunday which is also total rest day.

How come you switched from IF anyway ?

You should carry on with this diet after the comp ends and see how far you can go with it.

Got bored with the IF, and after reading a lot about it, I came to the conclusion that whilst it is a great tool for cutting, it isnt sustainable for long term if I want to get much bigger. Great if I want to get lean and stay there, but I want to step on stage next year, and I want to be rather large.

[MR-FQ320]

Have you cycled yet pal ?

[krugerr]

Have you cycled yet pal ?

Carb cycling!

If you meant actual cycles, yea buddy. First few I'm not proud of and wish I could have avoided. Oh well, we live and learn.

[MR-FQ320]

Carb cycling!

If you meant actual cycles, yea buddy. First few I'm not proud of and wish I could have avoided. Oh well, we live and learn.

Yeah I meant AAS cycles lol. It just got me wondering if your planning to step on stage, that's a whole new ball game.

[krugerr]

Yeah I meant AAS cycles lol. It just got me wondering if your planning to step on stage, that's a whole new ball game.

Yep, I know. It's not until next year that I want to do it.

[krugerr]

Down 2lbs in 7 days, not sure entirely what that is, I've upped my water intake to at least 4litres.

No complaints!