Hey 405: I gotta quick question for ya :)

[LiveFitBeFit]

Well this can go out to everyone but especially 405 and GB cause these guys seem to get a lot of credit around here..

Anyways I started my carb cycle again and here is how I have done it this time:
Sunday-Chest/Calves/Abs= Moderate 150g carbs
Monday-Back= Moderate 150g
Tuesday-Legs= Moderate 150g
Wednesday-Delts/Traps= Low-ish 100g (27g in meal 1 and Post workout, rest are veggies)(Seem if I go 3 low I lose more strength easily)
Thursday-Arms= Low 50g veggie
Friday-Low 50g veggie
Saturday-OFF DAY=This is where my question comes into place...SO I want to do 250-300g here and I was curious if I could/should throw a banana or some blueberries into my breakfast meal. Should I shoot for 300g from "good" complex carbs or what? add some fruit? Curious to see what ya'll think! btw my diet is posted in my comment in my other thread if anyone needs to ask about it.

Thanks again

LFBF

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

thx for the compliment Live but GB is in a class all by himself!

im assuming ur cutting rite? on ur "low" carb days u want to deplete muscle glycogen in order to force ur body to then burn bodyfat for fuel. the best way to accomplish this is with a depletion style workout. bear in mind it is a brutal workout and very tough to get thru and i suggest if u want full glycogen depletion u do it 2 days in a row total body each day 5 sets x 15 reps per bodypart.

here is my depletion workout: (i superset to get done faster)
DAY 1: AM fasted cardio
flat bench, pullups/lat pulldowns, bb curls, tricep pushdowns (i do 3 sets chest/back; 2sets arms)
then:
leg press, hammy curls, lateral/front raises, calves (i do 3 sets legs, 2 sets shoulders/calves)

REPEAT for 2 sets of all above exercises

DAY2: AM fasted cardio (optional but ideal if u can make it thru ur workout later)

incline bench, rows, curls, tri pushdowns (3sets chest/back, 2 sets arms)
then:
leg press, hammy curls, lateral/front raises, calves (3sets legs, 2sets shoulders/calves)

REPEAT 2 SETS EVERYTHING

keep in mind i do 15reps all exercises every set taking 2 secs on the negative portion of the rep and 1 sec on the positive portion of the rep. if u use enuff weight (60% of ur 1 rep max) u should have trouble completing ur sets by the end and want to kill urself! lightheadedness and nausea are a sign ur doing it right.. be very controlled with all ur reps..

this is day 1 and 2 of ur cycle.. PWO nutrition = meat and green veggies (which is the only thing u should be eating , except eggs maybe, for all 3 days)

day3: am fasted cardio
day4: am fasted cardio + refeed + PM workout also total body 4 sets per bodypart 6-12 reps as heavy as u can do the required reps
day5: off
day6: HEAVY workout 3-6 reps, 4 sets per bodypart total body
day7: starchy carbs thru meal 3-4 then back to "low/veggies" carb for the rest of the day with PM cardio to start depletion process for day 1 where it starts over..

this is how i did it pretty much with very good success. its very challenging and mentally tough..

also to answer ur original question ( i suppose i went off on a tangent LOL) yes a banana and some blueberries on ur high carb day is fine IMO. i wouldnt eat a ton of fruit but one banana and say 1cup blueberries would be ok IMO.

when i did my massive refeed i ate simple and complex carbs. being that ur only gonna have 300g id try to limit the amt of simple carbs u have. a bagel or some whole wheat pasta would be ok IMO but try to get mostly complex..

[LiveFitBeFit]

Thanks a whole lot! that helped!!

And for my depletion day which will be friday I am going to do a style of training called DTP by Kris Gethin. I will do chest and back, which consists of flat bench dumbbell-50Reps,40,30,20,10,5,10,20,30,40,50. These will be supersetted with dumbbell rows same reps follow. 50-5,back up to 50. If that makes sense. Google it, I watched a few videos and it truly is a grueling ass workout! I know people who used his 12week trainer to gain muscle and lose fat and they look great so i'll give his workout a try for depletion. It's over 500-600 reps!

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

well if u only do chest and back i believe u will prob not fully deplete muscle glycogen.. .. thats the purpose of total body, as i understood it, to deplete all muscle glycogen...

have seen chris gething stuff i think hes from that other website i dont care for

[LiveFitBeFit]

Lol ohhh I didn't know you didn't like that site! But yeah I will probably do Chest/Back,Calves,Light Delts. Arms will be worked in with chest and back (curls and pushdowns)

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

dont forget quads and hammys! good luck dude.

[gbrice75]

Thanks for the mention brother. Looks like 405 has delved pretty far into this one already, so for me to chime in at this point might only cause confusion.

Let me know if there's anything I can help you with now or down the road. Good luck, keep us posted with your progress!

[LiveFitBeFit]

Hey guys I am on my 2nd consecutive low day of only veggies and I am feeling small in the mirror and I just look depleted. I have my Refeed day on saturday but ive been starving all day eating a meal every 2.5hrs. I was wondering what would happen if I skipped my 3rd low day and just went to normal 180-200 carbs? Carb cycling seems like it really isnt for me! I did alot of research and thinking today at work...

Thanks boys

[LiveFitBeFit]

Lol... anyone? sorry just curious

[mockery]

stick with it, u will see huge gains soon enough why give up?

[mockery]

small in the mirror? u rather be bloated ? with higher bf %??

dont think for a sec you have lost muscle mass.. you haven't.

[LiveFitBeFit]

Yeah I look smaller.. well its all psychological but still. I am already near 10 or below % BF. I might just do 200-250 carbs per day or maybe still carb cycle...My mind is always playing tricks. check out my post with my pic in it if you wanna judge my bf

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

Carb cycling can be tuff. Esp day 2 and 3.. Small in mirror is normAl. Uve lost water.. Id stick thru the week at least and then decide. 1 more day low carbs then u can refeed. My .02

[LiveFitBeFit]

I'm sticking it out guys! thanks 405 for the advice and all. Meal 1 down the hatch this morning- 12oz egg white, 2cup spinach,coffee,1scoop dymatize whey protein, 24almonds.

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

^^ good to hear! I think u will find its effectiveness is worth the torture of ur 3 low days. The next 4 days will give u a good breather! Be glad ur not trying keto! A refeed would be a lot further away!

[LiveFitBeFit]

Haha true that!! I'm actually feeling pretty good today! What should I keep my fats at on my low days? Right now my fats are hovering around 50-60grams, protein at 350-375, and carbs at 50g.

Btw today is my depletion workout I made up my own and it looks impossible.. Lol I can't wait to kill it in a few hours!!

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

I never changed anything on my diet except carbs. Fats stayed the same, protein stayed the same.

I suggest in the future doing ur depletion workout on day1 not day 3.. The longer ur depleted the better chance ur body has to use fat for fuel. Depletion wkout on day 3 doesnt give u much time cuz u refeed tomorrow.

I also suggest u do 2 depletion workouts: day1 & day2

Remember it takes 10-12 sets per bodypart (major) and 6-8 (minor) to deplete muscle glycogen

[LiveFitBeFit]

Alright! sounds good to me! Well my week starts on Sunday, saturday is my off day so tomorrow I will refeed but Im thinking i might just run: Protein-350,Carbs-200ish,Fats-50-55... Starting sunday. I found that I looked filled out and gained good size by doing this. Not doing any cardio what so ever. stayed lean and all too. So I will consider carb cycling in the future if I ever wanna switch it up!

[LiveFitBeFit]

@ 405: I'm loving my carb up day. i havent had 300+ carbs in a very long time and this feels great! 5 Meals down the hatch, last meal is looking like:

1 cup egg whites
1/2 Cup oats
1 slice flax ezekiel bread
1Tbsp Nuts N More Chocolate peanut butter. Check it out guys best PB ever made never buying anything else again-14g protein per serving. http://www.nuts-n-more.com/products-...peanut-butter/

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

@ 405: I'm loving my carb up day. i havent had 300+ carbs in a very long time and this feels great! 5 Meals down the hatch, last meal is looking like:

1 cup egg whites
1/2 Cup oats
1 slice flax ezekiel bread
1Tbsp Nuts N More Chocolate peanut butter. Check it out guys best PB ever made never buying anything else again-14g protein per serving. http://www.nuts-n-more.com/products-...peanut-butter/

good deal dude. enjoy!

[LiveFitBeFit]

Today is moderate day 1 im starting my week off with Back today! Can't wait. I'm sticking to carb cycling, 405 you were right it takes time to get used to but all day yesterday I felt and looked more filled out.. I loved it. Anyways meal 1 is down. 2.5 hours and I'm doing pre WO meal and then gym. I might start a log with this. It keeps you motivated!

[LiveFitBeFit]

Hey guys: quick question again.. So my Post workout meal is always meal 3 and it always consists of 2 scoops whey isolate and 1 cup rolled oats... I was wondering if I could change it to 2 scoops whey isolate, 1/2 cup oats,1 banana. Would this make a difference in fat gain wise? Or what? This would only be on my 3 moderate days of 150g carbs. Thanks. Silly question just curious to hear whatcha think.

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

IMO ud be fine with a banana pwo during a carb cycle diet. the 3 days of low carbs is where ur gonna burn the most fat and during the refeed/moderate days its geared more towards preserving/possibly gaining muscle.

this will also depend somewhat on what ur goals are and where ur current bf% is. it may trigger an insulin spike which will limit ur ability to mobilize and thus burn fat for a few hrs after.. up to u really. u should not gain any fat but it could somewhat impede ur ability to burn it for a limited period of time if u want to be techincal

[LiveFitBeFit]

Awesome. Yeah cause I haven't eaten a banana in over a year lol and its my god damn favorite fruit! Well yeah I will give it a try. I am sticking with carb cycling i'm really starting to like it already. Keep ya posted.

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

Awesome. Yeah cause I haven't eaten a banana in over a year lol and its my god damn favorite fruit! Well yeah I will give it a try. I am sticking with carb cycling i'm really starting to like it already. Keep ya posted.

good deal dude!

[LiveFitBeFit]

LOVING this carb cycle. Idk if its in my head but this past week in the gym (after my carbload) I feel like I am leaner,fuller looking, and stronger. Who knows.. maybe I'm crazy but I am glad I took the time to set this diet up. Today was low day 1 tomorrow's gonna be day 2 of low carbs! I never realized how much I LOVE carbs until I go 3 days without any! Lol

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

LOVING this carb cycle. Idk if its in my head but this past week in the gym (after my carbload) I feel like I am leaner,fuller looking, and stronger. Who knows.. maybe I'm crazy but I am glad I took the time to set this diet up. Today was low day 1 tomorrow's gonna be day 2 of low carbs! I never realized how much I LOVE carbs until I go 3 days without any! Lol

LOL i think ive said the exact same thing!

[LiveFitBeFit]

Lol no way! Yeah, seriously though Oats have become my best friend haha. They are like a drug!