My first time carb cycling, any feedback appreciated.

[daninho777]

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

[daninho777]

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

[Turkish Juicer]

[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!

[daninho777]

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.

[JaneDoe]

Bump