Anabolic Member
Whats your take as to 1 carb up day verses 2..... I'm currently running like this:
Day 1 300g
Day 2 175g
Day 3 125g
Day 4 300g
Day 5 175g
Day 6 175g
Day 7 125g
And was thinking of something more like this:
Day 1 450g
Day 2 125g
Day 3 50g
Day 4 125g
Day 5 125g
Day 6 125g
Day 7 50g
Member
it all boils down to how flat you get,, but with an average of 125grams,, and 2 days a week of 50grams,,, i highly doubt you would need 2 full carb up days per week,,, again it boils down to your own body ie. fat loss rate,,flatness,
Senior Member
seems like a little too much carbs
Have You Picked a Fight Lately?
cutting or bulking?
Senior Member
Can someone point me to a good carb cycling post? I did search and didn't really find out what I wanted to.
Senior Member
i believe he is cutting, and carbs are the enemy when cutting
Anabolic Member
hes close to 300lb though. he needs carbs.Originally Posted by Ajc330
AR-Hall of Famer ~Diet Guru~
^^No... they are not.
Wow.
AR-Hall of Famer ~Diet Guru~
I like this one better:
^^re: IN bold above
I'm assuming that the very low carb days are your 'rest' days?
If they aren't..switch your carb-cycling protocol a little to make it so.
Personally i don't go under 150 gr while cutting.
But I don't know your bodytype etc.
So i can only advise based on what you provide.
-CNS
Senior Member
hes like 270lbs lol hes a big mofo
AR-Hall of Famer ~Diet Guru~
270 lbs... I think 450 is a good re-feed point.
But 50gr is too low imo.
I'd go with:
Day 1 450g
Days 2-7: 150g
I'm only 210 lbs (5'6") by comparison...but never go under 150 lbs.
SoulStealer, what're your overall calories?
3500kcals <> I'd guess?
-CNS
Have You Picked a Fight Lately?
what? i cut on a pro/carb diet exclusively when cutting. maybe the occasional natty PB binge before bed. but i would advise making blanket sweep comments like that. i would be interested in seeing you try it. the success is great and you are always energized and my workouts are productive every session.
Anabolic Member
Day Protein Carbs Fat Calories
Sunday 350 425 80 3820
Monday 350 125 100 2800
Tuesday 300 50 100 2300
Wednesday 350 125 100 2800
Thursday 350 125 100 2800
Friday 350 125 100 2800
Sat 300 50 100 2300
Theres what I just started on.... and yes tuesday and sat are my days off...
And BTW appreciate the responses guys... and Narkissos could why the 150g of carbs? issues with energy or what?
Last edited by soulstealer; 03-30-2008 at 07:59 PM.
AR-Hall of Famer ~Diet Guru~
I thought so
Why no lower than 150?
I don't believe that any healthy male bodybuilder needs to 'low-carb' for any extended period of time.
I do incorporate 'low' carbs when i choose to carb-cycle.
However, i believe bodybuilders take 'low' to an extreme.
Below 150gr is one such extreme imo.
I believe being extremely depleted is catabolic...and exacerbates muscle-wasting.
Moderate depletion (i.e. the 'flat' look) is ok.
Extreme..no.
Additionally moderate carbs allow bodybuilders to keep training intensity high...
This factor allows the support of muscle tissue...as intensity and overload are important factors in the fight for maximum muscle retention in a caloric deficit.
@150 (<200gr) My strength stays high...and/or increases (to a point)
...and I, and my clients, maintain the majority of our musculature.
-CNS
AR-Hall of Famer ~Diet Guru~
yep.
-CNS
Anabolic Member
I gotcha maybe I'll bump my carbs on my day off.... I didnt really notice a crazy tired feeling or anything on my rest days most likely due to the broccoli and asparagus I have been consuming (1lbs of broccoli and 4oz asparagus ED) which I dont count towards my macro's but if you think it will make a significant difference in LBM retained I will try it...BTW I carbed up yesterday and I filled out I look great today.... all my carbs are from brown rice/sweet potato...
Last edited by soulstealer; 03-31-2008 at 09:06 AM.
Have You Picked a Fight Lately?
also consider that carbs help with growth, and when better to have something help with growing when you're sitting on your ass on those off days? plus the carb boost will only help you during your next training session.
Anabolic Member
No no... I get that... I was just hoping that having a 50g day right before my carb up and having a 50g day in the middle of the week would help deplete me / super saturate me and allow me to burn more fat.... also being on Prop/tren/T3/T4 right now and starting Winni on monday muscle loss isnt a huge concern for me I am actually making improvements in my physique....
AR-Hall of Famer ~Diet Guru~
You should... 1lb of broccoli is a shitload.
Carbs count... regardless of their source.
Additionally... soluble fiber adds usable calories.
Don't be caught up in the hype.
3kcals/gr are supplied with soluble fiber... It is broken down to short-chain fatty acids and absorbed in the intestines.
-CNS
Last edited by Narkissos; 03-31-2008 at 10:54 AM.
Anabolic Member
Woah good stuff man... thanks for the info...
In that case my diet looks closer to this:
Day Protein Carbs Fat Calories
Sunday 370 450 82 4025
Monday 370 150 102 3000
Tuesday 320 75 102 2500
Wednesday 370 150 102 3000
Thursday 370 150 102 3000
Friday 370 150 102 3000
Sat 320 75 102 2500
Last edited by soulstealer; 03-31-2008 at 11:02 AM.
AR-Hall of Famer ~Diet Guru~
Putting you closer to a 3500kcal/day** average that i estimated based on your total bodyweight.Woah good stuff man... thanks for the info...
In that case my diet looks closer to this:
Day Protein Carbs Fat Calories
Sunday 370 450 82 4025
Monday 370 150 102 3000
Tuesday 320 75 102 2500
Wednesday 370 150 102 3000
Thursday 370 150 102 3000
Friday 370 150 102 3000
Sat 320 75 102 2500
Your kcals on the re-feed day (as well as the macro spread) are pretty close to ideal.
How are you timing the carbs on the other days?
Personally...I'd just stick with the diet you have on training days...
Use it on days 2-7...and add a re-feed on day 1
-CNS
**(21025kcal/week total)/7=3004kcal/day ave.
AR-Hall of Famer ~Diet Guru~
i.e.
Day 1 (Sunday) 370pro 450carbs 82fat 4025kcals
Days 2-7: 370pro 150carb 102fat 3000
-CNS
AR-Hall of Famer ~Diet Guru~
102gr fat is 30% of your alloted kcals for that day by the way.
150 gr carb being 20%
370gr pro being <50%
While I'm not completely comfortable with this style of dieting.. I realize that it can (and does) work for a lot of people.
Bump for your carb-timing.
I'd like to see how you spread your carb intake on this day.
-CNS
Anabolic Member
8:30 Pre meal 25g protein from why...
9am Meal 1 6 egg whites Oats 50g carbs
11:30 Meal 2 8oz chicken breast 5g carbs from Brocc
2pm Meal 3 8oz chicken breast 5g carbs from Brocc
4:30 Meal 4 8oz chicken breast 5g carbs from Brocc
6pm PWO: 50g protein from whey 40g carbs from Bannana
6:30 Meal 5 30g Brown Rice 37.5g protein Can of tuna
9PM Meal 6 Asparagus 8oz chicken breast some peanut butter...
Throughout the day I have a few almonds here and there to make up the fat difference... but thats basically it... and I throw in some hot peppers for flavor occasionally...
AR-Hall of Famer ~Diet Guru~
^^looks pretty good.
-CNS
Anabolic Member
Cool thanks for all the replies man... maybe I'll give your advice a try and bump my carb intake on my days off... I just wanna see how I feel for the next week with those 75g days in there...as I still have some weight to drop and only 7 weeks left to do it
Last edited by soulstealer; 03-31-2008 at 02:05 PM.
AR-Hall of Famer ~Diet Guru~
how much is 'some' weight?Cool thanks for all the replies man... maybe I'll give your advice a try and bump my carb intake on my days off... I just wanna see how I feel for the next week with those 75g days in there...as I still have some weight to drop and only 7 weeks left to do it
and... how does your training and cardio look?
-CNS
Anabolic Member
Training and cardio 5 days a week...
Sunday Back/Hammies
Mon Chest/Calves
Wed Quads
Thursday Shoulders/traps
Friday Arms/Abs
Cardio Every day 30 minutes PWO training sessions last on average 1:30-1:40 minutes including cardio
All cardio done at approximately 70% of my max heart rate...
Started @ 285lbs and 18% BF approximately
Currently 267.5lbs and 13-14% BF(13.5 if you go by my calipers)
Looking to drop another 14-15lbs in 7 weeks and be <10% heres the thread... if your interested...
http://forums.steroid.com/showthread.php?t=330825
Will most likely be increasing my cardio as the weeks come...
Oh and BTW the 7 weeks is just a goal I set for myself.... nothing major coming up...
Last edited by soulstealer; 03-31-2008 at 02:18 PM.
AR-Hall of Famer ~Diet Guru~
I'd drop the arm day. Not enough total calories burnt on that day imo.
I'd add arms on shoulder day... or split 'em over the chest and shoulder days.
Then 'rest' on Friday..and start the training cycle over from Saturday.
Or something similar like:
Sunday: Back/Hammies
Mon: Chest/Biceps
Wed: Quads/Calves
Thursday: Shoulders/Triceps
Friday: Abs/Cardio
Saturday: Back/Hammies
Sunday: Absolute Rest
Monday: Chest/Biceps
Tuesday:Quads/Calves
Wednesday: Shoulders/Triceps
Thursday: Abs/Cardio
etc.
In the last 6 weeks, bump your cardio to 45 minutes PWO.
Checked it out.. Nice progress.
Fair enough.
I wouldn't end the diet @ 7 weeks though.
I'd try to get as hard as possible.
That way, the next time you try it, it'll be easier.
Good luck.
-CNS
Anabolic Member
Thanks for the info Narkissos...I'd drop the arm day. Not enough total calories burnt on that day imo.
I'd add arms on shoulder day... or split 'em over the chest and shoulder days.
Then 'rest' on Friday..and start the training cycle over from Saturday.
Or something similar like:
Sunday: Back/Hammies
Mon: Chest/Biceps
Wed: Quads/Calves
Thursday: Shoulders/Triceps
Friday: Abs/Cardio
Saturday: Back/Hammies
Sunday: Absolute Rest
Monday: Chest/Biceps
Tuesday:Quads/Calves
Wednesday: Shoulders/Triceps
Thursday: Abs/Cardio
etc.
Its funny you outline this peticular workout as its been and idea I've been toying with....
In the last 6 weeks, bump your cardio to 45 minutes PWO.
Will do..... pretty much what I had planned...
Checked it out.. Nice progress.
Thanks man...
Fair enough.
I wouldn't end the diet @ 7 weeks though.
I'd try to get as hard as possible.
That way, the next time you try it, it'll be easier.
I was thinking something along those lines... like if someone gets to 5% bodyfat it will be easier for them to get there again.... Maybe I'll extend the prop an extra 3 weeks and really start to hit it at the end maybe shoot for 7% bodyfat or so....
Good luck.
-CNS
Senior Member
just speaking from personal experience, after i started to cut my carbs to a minimal i have seen changes in my bodyfat for the better, i am not the only one this works for, if you see Bonecrusher's thread in the members pictures he keeps carbs to a minimal and eats protein and fat all day
Anabolic Member
you and him (BC) weigh nothing compared to Soulstealer.
i know what you saying but carbs are essential.
Anabolic Member
This is my same feeling I've been on keto and super low carb diets and I found out for me 125g ED is uber low on a training day and I can get away with 50g on off days but I need to carb up and need a vast array phytonutrients...if I go any lower muscle will fall off me like sweat and I feel weak and like shit...I think I've finally really dialed in my diet....and could reach low single digits if I gave myself enough time.... and started at a low enough body fat... but every is different and I feel some people will get better results with cyclical ketogenic I think its really personally dependent...
AR-Hall of Famer ~Diet Guru~
^^Personally I think keto-dieting is for the morbidly obese.
Not healthy male athletes.
-CNS
Senior Member
well everyone is different, and you are about half my bodyweight more soulstealer, so i can see you need much food to hold onto your muscle, i will be following you, just don't give up and keep your eyes on the prize, best of luck!
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