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  1. #1
    daninho777 is offline New Member
    Join Date
    Dec 2011
    Posts
    30

    My first time carb cycling, any feedback appreciated.

    Hey guys
    Ok first of all my stats are 6ft 1, 210 lbs at roughly 13% bf. My goal is to cut into the single digits at hopefully around 8%, I've been using this diet for the last few weeks and it has been working pretty well I've managed to drop about at a percent or a bit more of body fat. Decided to use the Katch-Mcardle formula and use TDEE this time around as opposed to my usual formula just because I'll be doing quite a fair bit of cardio and might actually even join a football team, so to be safe I'll take activity levels into account. I just started my cycle as well of prop and var.

    My main concerns for my diet are:
    1. Breakfast on low carb days seems like too little food, don't know what else to add to keep me a bit more full till my next meal.

    2. The amount of carbs I get from yoghurt and cottage cheese at night.

    3. Not sure if moderate and high carb day is high enough on carbs?

    4. A small piece of fruit with each meal on high carb day to keep liver stores full?

    Any feedback is really appreciated!

    Macros:


    TDEE: 3368 Cals


    Low Carb Days: 1976 Cals
    Protein: 1.5g/lb = 293 grams
    Fat: 58 grams
    Carbs: 30 grams

    Moderate Carb Days: 2593 Cals
    Protein: 1.5g/lb = 293 grams
    Fat: 58 grams
    Carbs: 183 grams

    High Carb Days: 2997 Cals
    Protein: 1.5g/lb = 293 grams
    Fat: 30 grams
    Carbs: 350 grams
    Last edited by daninho777; 04-21-2012 at 12:47 AM.

  2. #2
    daninho777 is offline New Member
    Join Date
    Dec 2011
    Posts
    30
    Complete diet-

    Low carb days: 1976 Cals

    Meal 1- 448 cals
    4 free range jumbo size whole eggs – 30 P/20 F – 333 Cals
    237mls pasteurized egg whites – 24 P – 115 cals

    Meal 2- 292 Cals – 418 Cals
    Turkey Breast fillet (250g ) – 60 P – 250 Cals
    Mixed Frozen Veggies 150g – 4 P/ 4 C – 42 cals
    1 table spoons of organic natural PB – 5P /10 F/ 3 C – 126 Cals

    Meal 3 – 505 Cals
    237mls pasteurized egg whites – 24 P – 115 cals
    Chicken Breast (250 g) – 53 P/ 5 F - 285 Cals
    Spinach (42 g) – 2 P/ 0.5 C/ 0.5 F – 15 cals
    Fish oil caps (10 g) – 10 F – 90 Cals

    Meal 4 – 418 Cals
    Turkey Breast fillet (250g ) – 60 P – 250 Cals
    Mixed Frozen Veggies 150g – 4 P/ 4 C – 42 cals
    1 table spoons of organic natural PB – 5P /10 F/ 3 C – 126 Cals

    Meal 5 – 187 Cals
    Cottage cheese (150 g) – 15 P/ 3.3 F/ 9 C – 127 Cals
    Yogurt fat free (150 g) – 7 P/ 7 C – 60 Cal


    Moderate Carb days: 2593 Cals

    Meal 1- 728 cals
    4 free range jumbo size whole eggs – 30 P/20 F – 333 Cals
    237mls pasteurized egg whites – 12 P – 57 cals
    Cup of organic rolled oats (90g) – 12 P/ 55 C/ 7 F – 338 Cals

    Meal 2- 618 Cals
    Turkey Breast fillet (250g ) – 60 P – 250 Cals
    Mixed Frozen Veggies 150g – 4 P/ 4 C – 42 cals
    1 table spoons of organic natural PB – 5P /10 F/ 3 C – 126 Cals
    Sweet potato (250 g) – 50 C – 200 cals

    Meal 3 – 642 Cals
    237mls pasteurized egg whites – 24 P – 115 cals
    Chicken Breast (250 g) – 53 P/ 5 F - 285 Cals
    Spinach (42 g) – 2 P/ 0.5 C/ 0.5 F – 15 cals
    Fish oil caps (3 g) – 3 F – 27 Cals
    Sweet potato (250 g) – 50 C – 200 cals

    Meal 4 – 418 Cals
    Turkey Breast fillet (250g ) – 60 P – 250 Cals
    Mixed Frozen Veggies 150g – 4 P/ 4 C – 42 cals
    1 table spoons of organic natural PB – 5P /10 F/ 3 C – 126 Cals

    Meal 5 – 187 Cals
    Cottage cheese (150 g) – 15 P/ 3.3 F/ 9 C – 127 Cals
    Yogurt fat free (150 g) – 7 P/ 7 C – 60 Cal


    High Carb days: 2997 Cals

    Meal 1- 806 cals
    2 free range jumbo size whole eggs + 2 egg whites – 18 P/12 F – 190 Cals
    237mls pasteurized egg whites – 12 P – 57 cals
    Cup of organic rolled oats (90g) – 12 P/ 55 C/ 7 F – 338 Cals
    Apple (100 g) – 14 C – 52 Cals
    ½ cup of Oats – 6 P – 27.5 C – 3.5 F – 169 Cals

    Meal 2- 292 Cals – 486 Cals
    Turkey Breast fillet (200g ) – 48 P – 192 Cals
    Mixed Frozen Veggies 150g – 4 P/ 4 C – 42 cals
    Sweet potato (250 g) – 50 C – 200 cals
    Apple (100 g) – 14 C – 52 Cals

    Meal 3 – 667 Cals
    237mls pasteurized egg whites – 24 P – 115 cals
    Chicken Breast (250 g) – 53 P/ 5 F - 285 Cals
    Spinach (42 g) – 2 P/ 0.5 C/ 0.5 F – 15 cals
    Sweet potato (250 g) – 50 C – 200 cals
    Apple (100 g) – 14 C – 52 Cals

    Meal 4 – 417 Cals
    Turkey Breast Fillet (200 g) – 48 P – 192 Cals
    Sweet potato (250 g) – 50 C – 200 cals
    Apple (50 g) – 7 C – 25.5 Cals

    Meal 5 – 434 Cals
    Turkey Breast fillet (200g ) – 48 P – 192 Cals
    Mixed Frozen Veggies 150g – 4 P/ 4 C – 42 cals
    Sweet potato (250 g) – 50 C – 200 cals

    Meal 6 – 187 Cals
    Cottage cheese (150 g) – 15 P/ 3.3 F/ 9 C – 127 Cals
    Yogurt fat free (150 g) – 7 P/ 7 C – 60 Cal

  3. #3
    Turkish Juicer's Avatar
    Turkish Juicer is offline Knowledgeable Member
    Join Date
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    Istanbul
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    [QUOTE=daninho777;5984058]Hey guys
    Ok first of all my stats are 6ft 1, 210 lbs at roughly 13% bf. My goal is to cut into the single digits at hopefully around 8%, I've been using this diet for the last few weeks and it has been working pretty well I've managed to drop about at a percent or a bit more of body fat. Decided to use the Katch-Mcardle formula and use TDEE this time around as opposed to my usual formula just because I'll be doing quite a fair bit of cardio and might actually even join a football team, so to be safe I'll take activity levels into account. I just started my cycle as well of prop and var.

    My main concerns for my diet are:
    1. Breakfast on low carb days seems like too little food, don't know what else to add to keep me a bit more full till my next meal. Add various vegetables. They are packed with fiber and water, you will be more satisfied this way.

    2. The amount of carbs I get from yoghurt and cottage cheese at night.Doesn't really matter what time of the day you are getting your carbs at. As long as you are not going over your daily allowance for carbs, of course.

    3. Not sure if moderate and high carb day is high enough on carbs?I think your carb intake on both moderate and high carb days are spot on.

    4. A small piece of fruit with each meal on high carb day to keep liver stores full?This is not a necessary practice since fructose is not a must carb course for liver to store glycogen.

    Any feedback is really appreciated!

  4. #4
    daninho777 is offline New Member
    Join Date
    Dec 2011
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    30
    Cheers! oh ok, I read that somewhere in a carb cycling guide. The source didn't seem all that reliable though so I'll just keep a serving a fruit and swap the rest for a starchy carb source.

  5. #5
    JaneDoe is offline Banned
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