carb cycling

[Get hench Die Trying]

i am new to the concept of carb cycling all the information online is to much and have to many different ways of doing it.

i was wondering a few things:

1. how do you work out how much pro and fat to eat everyday?

2. how do you work out the amount of carbs to eat some people have none whatsoever and others have about 50g on there no carb days

3. how do you cycle your carbs ive read that 3 days low/no carbs and 1 day refill is best because you get rid of all the carbs from your body and start burning fat after 1.5 days

if there any truth in anything i have just said or am i talking BS??

any help would be good i have been stuck at between 80 to 84kg and cant get any lower so i need a new approch

my stats are:

5'9
84kg
25 years young
and about 10% bodyfat
train soild 5 days a week with atleast 2 rest days a week

Thanks for your help

[jpowell]

I have a thread, and other have threads. Its actually very simple. U have to eliminate all the bs.an then u will c the picture clearer. Good luck.

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[--->>405<<---]

hench hows it going.. chek out th thread titled "hey 405 what is carb cycling" ill bump it for u man

[Get hench Die Trying]

hench hows it going.. chek out th thread titled "hey 405 what is carb cycling" ill bump it for u man

Yea I'm all good mate hows you? I have read the thread and you make it sound so easy I'll have to have a look at my carb cycle when I get home and I'll post it up for you to have a look at if you don't mind

[--->>405<<---]

sure thing man. no prob

[Get hench Die Trying]

here you go 405 let me know what you think

TDEE 2989 Cals -800 cals = 2189 with a 50/30/20 split

Low carb days

Protien 273.666 cals 1094.5
Fats 48.6518 cals 437.8
Carbs 50 cals 200

Totals 1733 cals

High carb days

Pro 273.666 cals 1094.5
Carbs 150 cals 600
Fats 48.6518 cals 437.8

Total 2132.3 Cals

Mod Carb days

273.666 cals 1094.5
75 cals 300
48.6518 cals 437.8

Total 1832.3

Im thinking of spliting it

Mon: Low Training Chest and Cardio
Tue: Low Training Shoulders Abs and Cardio
Wed: Low Training Arms and Cardio
Thrus: Mod Training Back and Abs Cardio
Fri: Mod Training Legs
Sat: Mod Rest day
Sun: High Rest day maybe one chest meal on this day nothing to mad ill have a healthy chest meal like lots of meat veg and rice ( a nice sunday roast or something) this is why i have saved my high carb days for sunday.

all food sourses will be chicken, turkey, Steak, fish, omega fish oil tabs, oats, brown rice, peas and broccoli.

Let me know what you think chears.

[jpowell]

save your self the head ache and make your macro numbers whole numbers!
also i think you grasped it, but still need work.
low day looks good
high and mod days need more carbs...dont b afraid to up to like 350 for high and 150 for mod.

as far as your structure goes---if high is join to be on sunday--id make monday your leg day. that way you burn/use all those carbs from your rump roast lol.

have you complied an actual diet?

[Get hench Die Trying]

I haven't done a complete diet yet I been really busy with work. I feel like I don't really need lots of carbs on my high days I can train normally on what most people think is low carbs. I am not so carb sensitive when it comes to the low but put on fat when it comes to high a bit weird like that. I'll have a complete diet ready in the next few days and post it see what you guys make of it

[jpowell]

I haven't done a complete diet yet I been really busy with work. I feel like I don't really need lots of carbs on my high days I can train normally on what most people think is low carbs. I am not so carb sensitive when it comes to the low but put on fat when it comes to high a bit weird like that. I'll have a complete diet ready in the next few days and post it see what you guys make of it

whats the point in carb cycling then? uno your body better than me. put i think the conceppt of carb cycling is going to be lost if your not using it for its intended purpose.

[Get hench Die Trying]

The purpose is so that on three days of the week my body has min glycogen so it can burn fat as energy and on the days I have carbs is to refill the glycogen levels an seeing as I don't need a lot of carbs to refill there is no point in having more then I need.

Or am I misinformed and missing the point??

[jpowell]

U mite wana look into ketosis. Imo y follow carb cycling if not gonna implement it in full. U have a high, low, and no days. I wod search a keto diet. Get a basic understanding on that, imo.

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[jpowell]

Or even a diet where ur carbs are restricitive. But carb cycling ur gonna need high carb days to refill from the depletion days.

I may b wrong so hopefully sumbody else tunes in an offers their thoughts.

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[--->>405<<---]

The purpose is so that on three days of the week my body has min glycogen so it can burn fat as energy and on the days I have carbs is to refill the glycogen levels an seeing as I don't need a lot of carbs to refill there is no point in having more then I need.

Or am I misinformed and missing the point??

u may not need a lot of carbs to fuel ur workouts but if ur glycogen is depleted u will need a good amt of carbs to replenish the lost glycogen. aside from replenishing glycogen the refeed is also good to give ur system a jolt of calories and also to allow u a mental break from carb restriction. ur high carb day shouldnt put u in much of a surplus of calories (if at all) so the likelihood of gaining fat is not really there. for carb breakdowns on the 3 type days this is wat i run and wat i suggest u run.

high day (250-300g carbs)
moderate (150g carbs)
low (50g carbs veggie only)

[--->>405<<---]

me and u apparently have almost identical stats. im currently 5'9" 87.5kg @10%bf

before i started bulking i was 84kg @9%bf..

i cut at 2200cals. therefore this is how my carb cycle is set up. i start with moderate day first. i know i eat 150g carbs on moderate days and i always set fat at 20% total cals which gives me :

2200 cals
150g carbs
440 cals from fat (20%) so.. 440 cals / 9 (cals per gram fat) = 49g fat

150g carbs = 600 cals + 440 cals from fat = 1040cals ( from fat and carbs)
2200 (total cals) - 1040cals (fat, carbs) = 1160cals (from protein)

1g protein = 4 cals so: 1160/4 = 290g protein. therefore:

2200cals
290g pro
150g carbs
49g fat

MODERATE DAY DONE... THIS IS UR BASE. SIMPLY ADD CARBS TO 250-300G FOR HIGH DAY AND SUBTRACT CARBS DOWN TO 50G FOR LOW DAYS.

high day:

290g pro (1160cals)
300g carbs (1200cals)
49g fat (440cals)

total cals = 2800cals (high day. also below ur maintenance cals)


low day:

290g pro (1160cals)
50g carbs (200cals veggie only)
49g fat (440cals)

total cals: 1800

and ur done. just make sure for ur 3 low days to eliminate all "starchy" carbs and simply replace with 50g carbs worth green veggies.. on high days add "starchy, complex" carbs up to 300g..

got it?

and one last thing: IMO dont run keto. no need.

[jpowell]

Once again the generosity of 405 never fails! Your a cool dude bro!

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[Tx89]

Once again the generosity of 405 never fails! Your a cool dude bro!

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Agreed!:-) nice answer

[Get hench Die Trying]

Wish there was more people like you on this place 405 cheers mate