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  1. #1
    cardiodan's Avatar
    cardiodan is offline Associate Member
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    Carb Cycling with everything calculated. Want opinions

    Alright guys.
    I have read up on carb cycling as I was advised to.
    I am following this:
    [high no low low high no low]

    Im 226lbs
    20% bf
    My total daily expenditure is 3495cals

    For those that want the totals right off the bat, here they are
    Overall total
    TDEE = 24,465
    Cals – 20,385

    4080 cal deficit


    Low carb days
    Cals – ~2955 cals
    Protein – 312.4g Protein
    Carbs – 166.4g carbs
    Fats – 54g fat
    Fiber – ~45.2g



    High carb days
    Cals – ~3555 cals
    Protein – 312.4g Protein
    Carbs – 274.4g carbs
    Fats – 54g fat




    No carb days
    Total
    Cals – ~2205 cals
    Protein – 312.4g Protein
    Carbs – 20-30g
    Fats – 54g fat


    The diet I might subsitute the oatmeal with sweet potatoes (350g raw instead of 1C oatmeal) every so often.
    But the macros are relatively the same except a few more carbs if using sweet potato.


    The whole diet is below.

    Low carb day
    Breakfast
    C oats 150 cals / 27g carbs / 5g Protein
    2 scoop whey 240cals / 48g Protein
    2 fish oil caps 30cals/2g fat

    Snack / PWO
    C oats 150 cals / 27g carbs / 5g Protein
    2 scoops whey 240 cals / 4g carbs / 48g Protein

    Lunch
    12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
    1 tbsp flax oil 120cals / 14 g fat
    1C cooked Broccolli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

    Snack
    C oats 150 cals / 27g carbs / 5g Protein
    2 scoops whey 240 cals / 4g carbs / 48g Protein

    Dinner
    12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
    1 tbsp Flax oil 130cals/14g fat
    1 Cup Oatmeal 300cals / 54g carbs / 10g protein
    1C Broccoli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

    Dinner II remade
    1C eggwhites 120 cals / 26g Protein / 0gfat
    3 tbsp Natural Peanut butter 315cals / 12g Protein / 9g carbs / 24g fat
    1 tbsp sugar free Metamucil 60 cals / 15g fiber

    Total
    Cals – ~2955 cals
    Protein – 312.4g Protein
    Carbs – 166.4g carbs
    Fats – 54g fat
    Fiber – ~45.2g

    ////////////////////////////////////////////////////////////////////////////////
    High Carb days
    Breakfast
    C oats 150 cals / 27g carbs / 5g Protein
    2 scoop whey 240cals / 48g Protein
    2 fish oil caps 30cals/2g fat

    Snack / PWO
    C oats 150 cals / 27g carbs / 5g Protein
    2 scoops whey 240 cals / 4g carbs / 48g Protein

    Lunch
    12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
    1 tbsp flax oil 120cals / 14 g fat
    1C cooked Broccolli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein
    1C Oatmeal 300cals / 54g carbs / 10g protein

    Snack
    C oats 150 cals / 27g carbs / 5g Protein
    2 scoops whey 240 cals / 4g carbs / 48g Protein

    Dinner
    12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
    1 tbsp Flax oil 130cals/14g fat
    1 Cup Oatmeal 300cals / 54g carbs / 10g protein
    1C Broccoli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

    Dinner II remade
    1C eggwhites 120 cals / 26g Protein / 0gfat
    3 tbsp Natural Peanut butter 315cals / 12g Protein / 9g carbs / 24g fat
    1 tbsp sugar free Metamucil 60 cals / 15g fiber
    1C Oatmeal 300cals / 54g carbs / 10g protein

    Total
    Cals – ~3555 cals
    Protein – 312.4g Protein
    Carbs – 274.4g carbs
    Fats – 54g fat
    Fiber – ~45.2g



    //////////////////////////////////////////////////////////////////////////////////////








    No Carb days

    Meal 1

    2 scoop whey 240cals / 48g Protein
    2 fish oil caps 30cals/2g fat

    Snack / PWO
    2 scoops whey 240 cals / 4g carbs / 48g Protein

    Lunch
    12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
    1 tbsp flax oil 120cals / 14 g fat
    1C cooked Broccolli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

    Snack
    2 scoops whey 240 cals / 4g carbs / 48g Protein

    Dinner
    12.5oz can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
    1 tbsp Flax oil 130cals/14g fat
    1C Broccoli / Spinach 55 cals/ 11.2g carbs/ 5.1g fiber/3.7g Protein

    Dinner II remade
    1C eggwhites 120 cals / 26g Protein / 0gfat
    3 tbsp Natural Peanut butter 315cals / 12g Protein / 9g carbs / 24g fat
    1 tbsp sugar free Metamucil 60 cals / 15g fiber

    Total
    Cals – ~2205 cals
    Protein – 312.4g Protein
    Carbs – 274.4g carbs
    Fats – 54g fat
    Fiber – ~45.2g



    Total for week on- high no low low high no low
    TDEE = 24,465
    Cals – 20,385

    4080 cal deficit

    Any opinions?
    Last edited by cardiodan; 11-21-2008 at 11:18 AM.

  2. #2
    cardiodan's Avatar
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  3. #3
    jimmyinkedup's Avatar
    jimmyinkedup is offline Disappointment* Known SCAMMER - Do Not Trust *
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    Ok bro Im gonna be honest with you ...and i mean absolutely no disrespect. I havent been a member here all that long but in that time i have seen several different "new" diets you are trying and changes u want to make to current diet. I did see someone give you some good advice about sticking with a diet u were on for at least a month...that sounds like a good idea to me. Believe me I know you want results , I know you want knowledge , and it seems you have desire to try whatever it takes, but you NEED patience ....to get the results and acquire the knowledge of what will work best for you and your body. It will take time. Most of the plans you posted will prob work to a certain degree ..if you give them an honest chance time wise. After truly trying one..note your results. Next time you wanna cut or if it doesnt work ..move on to another option and again - note results. Then you can truly find what works for you ..your body ...your metabolism etc.. You'll prob find what works best for you for the next 20 years so investing several months to do so is a wise investment IMO. All the best bro...
    Seamus

  4. #4
    cardiodan's Avatar
    cardiodan is offline Associate Member
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    Thanks. I know it works. I am simply perfecting it.

    I WILL give it a lot of time
    I have lost 11lbs in 7 weeks.
    Monday I start week8. (6x a week)

    Im dedicated man. Just trying to get better.
    Thanks for the input
    Ne1 else?

  5. #5
    cardiodan's Avatar
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  6. #6
    jackjackson's Avatar
    jackjackson is offline Senior Member
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    If your being that strict like I am you need to be charting your LBM and BF% also.
    This way you will know if what you are doing is working for you or against you.
    11lbs.... of what muscle or fat or both, a chart will help you keep records like I do

  7. #7
    cardiodan's Avatar
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    Janet!
    Thanks yes the calculations of my TDEE was based on my bf%, height, weight, bmr + and activity level.

    It is in a way tougher than most diets.
    But if you mess up or think your going flat or soft
    I incorporate a high carb day or a no carb day, depending.

    Its kinda cool to see the immediate changes.
    I think its important to be this strict. If you have a messup or a cheat day you didnt intend fine get back on the bandwagon. But for me I guess its important to be this strict particularly due to the holiday season.
    It's everyones excuse to pig out.

    Im going to try to moderate that. Have a bit of everything, but not feel stuffed or bloated after.

    What has been your experience being this strict?

    I have a friend who is a competitive bber (well just met him recently) and he told me that on my low carb days I should put the 1C oatmeal at the end of the day at the beginning where the 1/2 c oatmeal was, and switch them around.

    Makes sense.
    Ne1 else, other than the question for janet? Also, do you compete?
    Cardio

  8. #8
    jackjackson's Avatar
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    First name is not Janet.
    I do compete
    I currently do
    4 days no carb days
    2 high carb days
    1 low carb day

    Also why the hell would you chug on carbs at night before bed? If that energy is not used and you are trying to cut it will work against you.
    The only time I do carbs is PWO on my no carb days that is because my muscles will absorbed it at that time due to the very catabolic state you are in after working out.
    On my no carb days my only carbs are veggies but I don't count them
    What is your goal?

  9. #9
    cardiodan's Avatar
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    My goal is to get shredded.
    Tomorrow Monday 24 / Nov /2008 I start week 8. It has been successful so far.
    But I like to tweak my diet for better results.
    No supps but whey. I do not take sugar post workout. I do take oats + whey protein (1/2c oats, 48g protein from whey isolate).

    I don't chug carbs at night.

    Meal 5 on low carb days like I said was switched from 1C oats to 1/2c oats.
    Meal 6 on low carb days has no carbs.


    If youre talking about high carb days
    then yes I take in carbs b/f bed.

    On no carb days, like you , I only have veggies difference is I do count them.

    Is something wrong with having low gi carbs b/f bed? If you go to Narkissos webpage he claims that is a myth. WHat's your take on it, jacK? (Did I get it right?)

    Also, why do you do so many no carb days? Are those consecutive no carb days?
    My energy levels would really plummet if I did that.
    Last edited by cardiodan; 11-23-2008 at 01:33 PM.

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  11. #11
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    Hey Dan,

    I think it's decent overall, but I would up the fat by about 10-20g in your low carb day putting you around 3100-3200 cals and another 50-60g on your no carb day to make up the calorie deficit... It's up to you obviously and I know you're serious about cutting down, but like jimmy said, it takes time and you're doing a hell of a job sticking with it... The only reason I say up the fats so much on your low and no carb days is to reduce the calorie fluctuation that you would be experiencing... You'll have to experiment with that I guess, but I know body goes through hell when I reduce my calories that drastically...

  12. #12
    cardiodan's Avatar
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    Thanks fit.
    I havent added fat to no carb day bc I wanted that big calorie deficit, to shock the system.
    Not a good idea?

  13. #13
    cardiodan's Avatar
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    im still in denial about such high cals on low carb and high carb days.
    I PMed fireguy when he replied to another thread of mine, and he told me i know its hard to believe, but trust me it works.

    Ne1 confirm this?
    (I ask because my family sees me eating 6x/day and to them not only is it weird, the amount of food is sometimes shocking. EAT LESS and youll lose more they say. But you're the nutritionist, so whatever.)

    I know but need confirmation....(sorry if I ranted).

  14. #14
    M302_Imola's Avatar
    M302_Imola is offline Knowledgeable Member
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    I like cycling calories (ex. day 1 3900 cals, day 2 3200 cals, etc) to keep the body guessing and burning fat constantly. I see no problem with one day eating real low calories (low but not putting the body into full starvation mode) and then the next day having a refeed day (cals 500 over maintenance). Worked great for my last cutter. Note: the amount of meals does not change day to day nor does keeping the cals per meal consistent.

  15. #15
    cardiodan's Avatar
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    thanks every1

    happy thanksgiving

  16. #16
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    Quote Originally Posted by cardiodan View Post
    Thanks fit.
    I havent added fat to no carb day bc I wanted that big calorie deficit, to shock the system.
    Not a good idea?
    Quote Originally Posted by M302_Imola View Post
    I like cycling calories (ex. day 1 3900 cals, day 2 3200 cals, etc) to keep the body guessing and burning fat constantly. I see no problem with one day eating real low calories (low but not putting the body into full starvation mode) and then the next day having a refeed day (cals 500 over maintenance). Worked great for my last cutter. Note: the amount of meals does not change day to day nor does keeping the cals per meal consistent.
    It's really a matter of opinion and what works for you... I personally feel like I am negatively affected by fluctauting my calories to that extent because I feel like shit and am super hungry by the end of the day, which really fuks my sleep patterns up... (Hunger= NO SLEEP for me) If you do decide to run with it, I would definately keep your refeed day as the follow up to your calorie cutting day...

  17. #17
    M302_Imola's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    It's really a matter of opinion and what works for you... I personally feel like I am negatively affected by fluctauting my calories to that extent because I feel like shit and am super hungry by the end of the day, which really fuks my sleep patterns up... (Hunger= NO SLEEP for me) If you do decide to run with it, I would definately keep your refeed day as the follow up to your calorie cutting day...
    yeah fit I agree with you that everyone is different and has to find what works for them. I sleep like a baby whether it's a high cal or low cal day. The funny thing is that the refeed days work so well that I'm not super hungry on my low cal days. Cardio, like fit said make sure you follow up your low cal days with a refeed day (high cal, lots and lots of carbs).

  18. #18
    cardiodan's Avatar
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    Thanks guys. I am seeing some good results. Steady and slow, however, as it should be.
    My legs are slowly losing the fat, and I am seeing the tear drop a lot more. Its kinda cool I shake it and you start seeing the definition.
    I cant wait...

    About the low cals, I dont get hungry. 2200cals is a piece of cake for me.
    Hungry I would get on lower than 2000 calories.

    I am trying to incorporate the no carb days for my cardio only days.
    High carb days for legs. Low carb days for the rest.

    Thanks for all the help guys.
    And like advised, I will be CONSISTENT and PATIENT.
    Thanks a lot for your support, fit imola, nova, and the very busy nark.

    Thanks guys
    Happy thanksgiving
    Cardio

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