carb cycle diet help please

[NBRD1808]

AGE: 24
WEIGHT: 215lbs, 16% body fat
HEIGHT: 180cm
TRAINING: 4 day split. Mon, wed, fri, sat.

I found an article over at ******** called the carb cycling codex and to the best of my abilities i have tried to construct my diet according to these principles but there is no doubt it will need some fine tuning.

Goal is to cut body fat and retain muscle mass

MODERATE DAYS: 323g protein, 268g carbs, 42g fat CALORIE TOTAL: 2742
HIGH DAYS: 323g protein, 335g carbs, 42g fat CALORIE TOTAL: 3010
LOW DAYS: 323g protein, 201g carbs, 42g fat CALORIE TOTAL: 2474

Here is my attempt at MODERATE CARB day

Medium carb day
Meal 1
2 scoop whey
1 cup oats
Cals: 600, Fat: 10.5, Carb: 66g, Pro: 58.5 (i accidentally calculated 1 serve oats as 100g in total weight)

Meal 2
2 scoop whey
100g Maltodextrine
30g Dextrose
Cals: 713, Fat: 2, Carb: 124, Pro: 48

Meal 3
9 oz chicken breast
0.8 cup basmati rice
Cals: 558, Fat: 7.6, Carb: 63.1, Pro: 54.9

Meal 4
9 oz chicken breast
0.5 pkt almonds
Cals: 352, Fat: 14.4, Carb: 1.6, Pro: 50.9

Meal 5
½ large can tuna
½ pkt almonds
Cals: 285, Fat: 9.8, Carb: 1g, Pro: 46.8

Meal 6
10 large egg whites
1 scoop casein
Cals: 298, Fat: 7.3, Carb: 0.9g, Pro: 49.7

Totals: 2820cals, Fat: 45.2, Carb: 261.8, pro: 323.9

Here is my attempt at LOW CARB day
low carb day
Meal 1
2 scoop whey
1 cup oats
Cals: 600, Fat: 10.5, Carb: 66g, Pro: 58.5 (i accidentally calculated 1 serve oats as 100g in total weight)

Meal 2
2 scoop whey
1 cup oats
Cals: 713, Fat: 10.5, Carb: 66, Pro: 58.5

Meal 3
9 oz chicken breast
0.8 cup basmati rice
Cals: 558, Fat: 7.6, Carb: 63.1, Pro: 54.9

Meal 4
9 oz chicken breast
0.5 pkt almonds
Cals: 352, Fat: 14.4, Carb: 1.6, Pro: 50.9

Meal 5
½ large can tuna
½ pkt almonds
Cals: 285, Fat: 9.8, Carb: 1g, Pro: 46.8

Meal 6
10 large egg whites
½ scoop casein
Cals: 298, Fat: 0.5, Carb: 4.3g, Pro: 49.7

Totals: 2634cals, Fat: 53.2, Carb: 204.1, pro: 319.4

Here is my attempt at HIGH CARB day
High carb day
Meal 1
2 scoop whey
1.35 cup oats
Cals: 726, Fat: 13.5, Carb: 88.4, Pro: 62.2 (i accidentally calculated 1 serve oats as 100g in total weight)

Meal 2
2 scoop whey
100g Maltodextrine
30g Dextrose
Cals: 810, Fat: 2, Carb: 141.6, Pro: 48

Meal 3
9 oz chicken breast
0.8 cup basmati rice
Cals: 631, Fat: 7.8, Carb: 78.7, Pro: 56.7

Meal 4
9 oz chicken breast
0.5 pkt almonds
Cals: 352, Fat: 14.4, Carb: 1.6, Pro: 50.9

Meal 5
½ large can tuna
½ pkt almonds
Cals: 285, Fat: 9.8, Carb: 1, Pro: 46.8

Meal 6
10 large egg whites
½ scoop casein
½ tablespoon flax oil
Cals: 331, Fat: 1, Carb: 1.8, Pro: 64.7

Totals: 3116, Fat: 48.4, Carb: 322.5, pro: 329.4

[NBRD1808]

bump for responses could really use some help please

[FireGuy]

What are you asking to be critiqued? I really didnt notice a specifc (or general for that matter) question in your original post.

[NBRD1808]

sorry fireguy for being abit vague yeah i was wanting a criteque please

[Klimax]

Goals?
Tdee?
High-mod-low carb days split?

[Twist]

AGE: 24
WEIGHT: 215lbs, 16% body fat
HEIGHT: 180cm
TRAINING: 4 day split. Mon, wed, fri, sat.

I found an article over at ******** called the carb cycling codex and to the best of my abilities i have tried to construct my diet according to these principles but there is no doubt it will need some fine tuning.

MODERATE DAYS: 323g protein, 268g carbs, 42g fat CALORIE TOTAL: 2742
HIGH DAYS: 323g protein, 335g carbs, 42g fat CALORIE TOTAL: 3010
LOW DAYS: 323g protein, 201g carbs, 42g fat CALORIE TOTAL: 2474

Here is my attempt at MODERATE CARB day

Medium carb day
Meal 1
2 scoop whey
1 cup oats
Cals: 600, Fat: 10.5, Carb: 66g, Pro: 58.5 (i accidentally calculated 1 serve oats as 100g in total weight)
****too many shakes, drop them all
Meal 2
2 scoop whey
100g Maltodextrine
30g Dextrose
Cals: 713, Fat: 2, Carb: 124, Pro: 48
****same as above
Meal 3
9 oz chicken breast
0.8 cup basmati rice
Cals: 558, Fat: 7.6, Carb: 63.1, Pro: 54.9

Meal 4
9 oz chicken breast
0.5 pkt almonds
Cals: 352, Fat: 14.4, Carb: 1.6, Pro: 50.9

Meal 5
½ large can tuna
½ pkt almonds
Cals: 285, Fat: 9.8, Carb: 1g, Pro: 46.8

Meal 6
10 large egg whites
1 scoop casein
Cals: 298, Fat: 7.3, Carb: 0.9g, Pro: 49.7
***bad idea to put eggs as the last meal, also ditch the shake
Totals: 2820cals, Fat: 45.2, Carb: 261.8, pro: 323.9

Here is my attempt at LOW CARB day
low carb day
Meal 1
2 scoop whey
1 cup oats
Cals: 600, Fat: 10.5, Carb: 66g, Pro: 58.5 (i accidentally calculated 1 serve oats as 100g in total weight)
***shake diets don't work
Meal 2
2 scoop whey
1 cup oats
Cals: 713, Fat: 10.5, Carb: 66, Pro: 58.5
***again
Meal 3
9 oz chicken breast
0.8 cup basmati rice
Cals: 558, Fat: 7.6, Carb: 63.1, Pro: 54.9

Meal 4
9 oz chicken breast
0.5 pkt almonds
Cals: 352, Fat: 14.4, Carb: 1.6, Pro: 50.9

Meal 5
½ large can tuna
½ pkt almonds
Cals: 285, Fat: 9.8, Carb: 1g, Pro: 46.8

Meal 6
10 large egg whites
½ scoop casein
Cals: 298, Fat: 0.5, Carb: 4.3g, Pro: 49.7
****drop eggs and shake, replace with a better protein like chicken or steak
Totals: 2634cals, Fat: 53.2, Carb: 204.1, pro: 319.4

Here is my attempt at HIGH CARB day
High carb day
Meal 1
2 scoop whey
1.35 cup oats
Cals: 726, Fat: 13.5, Carb: 88.4, Pro: 62.2 (i accidentally calculated 1 serve oats as 100g in total weight)
***dammit
Meal 2
2 scoop whey
100g Maltodextrine
30g Dextrose
Cals: 810, Fat: 2, Carb: 141.6, Pro: 48
****do you just have a ton of whey or something?
Meal 3
9 oz chicken breast
0.8 cup basmati rice
Cals: 631, Fat: 7.8, Carb: 78.7, Pro: 56.7

Meal 4
9 oz chicken breast
0.5 pkt almonds
Cals: 352, Fat: 14.4, Carb: 1.6, Pro: 50.9

Meal 5
½ large can tuna
½ pkt almonds
Cals: 285, Fat: 9.8, Carb: 1, Pro: 46.8

Meal 6
10 large egg whites
½ scoop casein
½ tablespoon flax oil
Cals: 331, Fat: 1, Carb: 1.8, Pro: 64.7
***switch meals 4 and 6
Totals: 3116, Fat: 48.4, Carb: 322.5, pro: 329.4

WAAAAAYYYY too much whey... drop the shakes, replace with food, see everywhere I put a star above.
I personally like cycling carbs by weeks, 2weeks high, 2 low and so on. I just up the cardio to match.
I don't like rice either, try sweet potato or something different. also put some variety in your diet.

[NBRD1808]

KLIMAX- goals are to shed fat whilst retaining muscle mass my total calories to maintain rest at 3325.37, my carb cycle split will look something like: mod low high low mod high low but am open to suggestions and based on what TWIST posted above i would consider cycle carbs as he suggested 2week high, 2 low.

TWIST- thanks for the suggestions i understand what you mean by too much whey i guess i added these in for convenience particularly when im at work because at some stages in the day i have a very limited time frame to eat some meal. Variety is something i usually save for the weekends and i substitue what you suggested above monday to fri are all about getting the best foods in with the most conveniance

[NBRD1808]

bump

[Klimax]

I agree with twist: specially in a cutting drop the shakes. You'll stay hungry without solid food.

[NBRD1808]

k thanks for the input i will change them to solid food meals, apart from that do my macros look ok and would you make anyother changes to it to get it up to scratch?

[NBRD1808]

bump