14 Weeks of Carb Cycling, Diet included.

**dhriscerr** · 02-12-2010, 08:10 PM

Going to Vegas in 14 weeks, got the carbcycling diet off bodybuilding.com (twinpeaks).

Going to do a 2 on - 1 off split for lifting, only lifting on High and Low Carb Days.

High Carb Calories Protein Carbs Fat

Meal 1
1.5 Cup Egg Whites 180 36 6 0
2 Slices Double Protein Wheat Bread 200 12 36 0
1 Tbsp Pnut Butter 100 4 3 8
1 Cup Fruit 50 1 11 0.5
1/2 Cup Oatmeal 150 5 27 3

Meal 2
Whey Protein 2 Scoops 270 52 6 4

Meal 3
8oz Chicken 220 40 0 2.5
Medium Yam 265 3 63 0
1 Cup Veggies 31 3 6 0
1 Fruit 50 1 11 0.5

Meal 4
Whey Protein 2 Scoops 270 52 6 4

Meal 5
8oz Steak 427 69 0 15
Brown Rice/or
Yam 265 3 63 0
Fruit 50 1 11 0.5

Lift

Meal 6
Post Work Out Shake 370 48 31 5

Meal 7
1.5 Cup Cottage Cheese 1% 240 39 15 4.5

Totals 3138 369 295 47.5

Low Carb

Meal 1
1 Cup Egg Whites 180 36 6 0
1 Cup Fruit 50 1 11 0.5
1/2 Cup Oatmeal 150 5 27 3

Meal 2
Whey Protein 2 scoops 270 52 6 4

Meal 3
Chicken 8oz 220 40 0 2.5
Yam 265 3 63 0
1 Cup Veggies 31 3 6 0
1 Cup Fruit 50 1 11 0.5

Meal 4
Whey Protein 2 Scoops 270 52 6 4

Meal 5
Steak 8oz 427 69 0 15
1/2 Cup Brown Rice 150 2 34 2
1 Cup Fruit 50 1 11 0.5

Work Out
Meal 6
Post Work Out Shake 250 36 24 3

Meal 7
1.5 Cup Cottage Cheese 1% 240 39 15 4.5

Totals 2603 340 220 39.5

No Carb

Meal 1
1 1/2 Cup Egg Whites 180 36 6 0

Meal 2
Whey Protein 2 Scoops 270 52 6 4

Meal 3
8oz Chicken Breast 220 40 0 2.5
1 Cup Veggies 31 3 6 0

Meal 4
Whey 2 Scoops 270 52 6 4

Meal 5
8oz Steak 427 69 0 15
1 Cup Veggies 31 3 6 0

Meal 6
1.5 Cup Cottage Cheese 1% 240 39 15 4.5

Totals 1669 294 45 30

GGGGGGGGRRRRRRRRRRR (Why cant you upload excel files!)

Sorry For the mess

**TOP** · 02-13-2010, 06:28 AM

age height weight bf?

**dhriscerr** · 02-13-2010, 08:31 AM

26yo

5'9"

199.2lbs this morning upon waking

15% ish? I'm not sure

Goal is sub 10% probably around 185lbs (I figure 200lbs 15% bf means 170lbs lean, 9% of 170 is 15.3bs so around 185lbs) 15lbs in 14 weeks should be obtainable. (Hope while running a cycle at the same time I can put on a few lbs of muscle too)

I posted my cycle in the members cycle forum as well

12 weeks, 625lbs Test E, 1-4 Dbol 50mgs, 7-12 75-100mgs Winny.
Clen 2 on 2 off through out.

(Picture in my avatar is me at 191lbs) last June before my father was killed. (Most of the reason my diet and routine fell apart)

**energizer bunny** · 02-13-2010, 08:50 AM

sorry to hear about your dad mate....must of been real tough for you!.......looking good in your avy man!.......

looks like you have a solid plan mate and im sure TOP will keep you right.......

wow 625lbs of test e!!....lol

**soulstealer** · 02-13-2010, 09:39 AM

I take a different approach to this kind of dieting with much higher fat intake... I'm not saying this is wrong thats just the way I've found to be very efficient and I would say dump the cottage cheese on your no carb day bro.... stick to meat and try not to use those shakes during the day... they are worthless for meal replacement... IMO Also I notice a trend of eating less protein and fats as your carbs decrease... this should be reversed.... higher protein and fat as the carbs go down...

**dhriscerr** · 02-13-2010, 10:03 AM

Im trying to be realistic, I work on wind turbines so sometimes its just hard to get anything other than a shake. Protein is not ment to be a meal replacement, its only ment to be a constant flow of protein through out the day. There is only 4 meals with cabrs on High Carb Day and 3 on Low carb day and they need to be post work out and upon waking at minimum. You saying to drop Cottage cheese just on Low carb day because of the amount of sugar in it? I was going to use it because of the casein in it before bed. I can definately try to suppliment it with something else. I will go for lean protein sources instead of shakes on those days when I am able to be near the shop or at home. As far as fat, I am supplementing fish oil as well, I absolutely hate fish, which blows because its so good for you, and I can't eat tuna. I will probably try to do shrimp or something sometime as well. Days of no carbs I can suppliment with natural pnbutter too. The reason my protein drops is because alot of the carb meals have protein in it as well so when i cut it out it drops protein levels. I maintain a minimum of 1.5g per pound, and my energy levels will be low on no carb day but I am not working out then so my energy output will be low then as well. I combined Twin Peaks carb cycling diet, and milos sarcev's secret of the pro's diet. Im definately open to opinions though, not trying to say your wrong.

**soulstealer** · 02-13-2010, 10:21 AM

Originally Posted by dhriscerr

Im trying to be realistic, I work on wind turbines so sometimes its just hard to get anything other than a shake. Protein is not ment to be a meal replacement, its only ment to be a constant flow of protein through out the day. There is only 4 meals with cabrs on High Carb Day and 3 on Low carb day and they need to be post work out and upon waking at minimum. You saying to drop Cottage cheese just on Low carb day because of the amount of sugar in it? I was going to use it because of the casein in it before bed. I can definately try to suppliment it with something else. I will go for lean protein sources instead of shakes on those days when I am able to be near the shop or at home. As far as fat, I am supplementing fish oil as well, I absolutely hate fish, which blows because its so good for you, and I can't eat tuna. I will probably try to do shrimp or something sometime as well. Days of no carbs I can suppliment with natural pnbutter too. The reason my protein drops is because alot of the carb meals have protein in it as well so when i cut it out it drops protein levels. I maintain a minimum of 1.5g per pound, and my energy levels will be low on no carb day but I am not working out then so my energy output will be low then as well. I combined Twin Peaks carb cycling diet, and milos sarcev's secret of the pro's diet. Im definately open to opinions though, not trying to say your wrong.

Its not about being wrong or right.... nutrition has its basic rules but in the end something that works for 1 person might not be as efficient for another... what i found for me is No carb days are shit and not worth my time and I need much higher fat and consistantly lower carbs....

My diet this year will look something like this:

Training days: 425g protein 225g carbs 130g fat
Non-training days: 425g protein 100g carbs 130g fat

This is just an approximation.. I will also be adjusting as I go Obviously higher calories because weigh alot more than you... but the macros are what concerns me... This is what I found works really well... as far as protein shakes are concerned I may be starting a job that limits my ability to consume whole foods so I'm going to go hard core and blend some tilapia/crystal light and veggies in a blender and make 2 shakes for mid days... (I will tell you how that goes bleh!!!!!)

but my point is I'm giving you advise based on my personal experience.... and the specific diet protocol you are trying to follow... however DONT GET STUCK INTO THIS DIET AS AN END ALL BE ALL LISTEN TO YOUR BODY AND FOLLOW YOUR PROGRESS AND MAKE ADJUSTMENTS ON THE FLY <---best advice anyone will give you right there... if it isnt working... dont keep it up...

**dhriscerr** · 02-13-2010, 10:47 AM

yeah im not getting stuck into it, this is simply for the next 14 weeks until vegas after that i wont cycle carbs anymore, i'll go more into a reoccuring diet with daily ammounts staying around the same.