Back Again First attemp to carb cycle!!!

Back again for a little in help with carb cycling!!! iam down from 193lbs to 181lbs went from prob 21% to around 17% will be doing bod pod to verfity soon!!! i was just doing 60/20/20 basic diet now i wanna try to cycle carbs as progress has slowed up a bit...This is my second week doing this.. energy levels have been good on non carb days believe it or not i feel like i have more energy on non carb days V.S carb days (not sure why this is)...ok so 181 at 17% lbm 150 x 15=2,250-500= 1,750 !!! Ive been doing 3 low/non carb days 1 high day 3 mod days!!! on non carb days i feel extra lean and on high carb day i feel bloated!!! i use this workout from base http://forums.steroid.com/showthread...trophy-Routine
This is what my diet looks like please let me now what you think



1750 maintance
200p=800cal
150c=600cal
38.8f=350cal




Meal 1
1cup egg whites 125cal 25p/0c/0f

Meal 2
whey protein shake 130cal 23p/3c/3f

Meal 3
5.2oz chicken 225cal 44p/0c/4.5f-------will interchange with fish
4.5 green beans 41cal 2p/9c/0f
225cal/44p/0c/4.5f

Meal 4-preworkout
3.5 chicken 150cal 26p/0/3.0f
225g red potatos 200cal 5p/44c/0f ---------will interchange this with brown rice
350cal 31p/44c/3f

whey shake 130cal 23p/7c/3f---PWO



Meal 5-postworkout
6oz 93% beef 225cal 36p/0c/9f
225g red potatos 200cal 5p/44c/0f----------will interchange this with brown rice
425cal/41p/44c/9f

Meal 6
3.5oz chicken 150cal 26p/0c/3f
broc 41cal 4p/7c/0f
150cal/26p/0c/3


this gives me 1617 217p/118c/26f add 4 fish oil to give me 34f which would make it 1689cals will try to add more vegs in with this to up carbs !!! also if i cant make it to the gym that day will change out for oats in the AM!!!

non carb days 1350
200p=800cal
50c=200cal
38.8f=350cal


Meal 1
1cup egg whites 125cal 25p/0c/0f

Meal 2
whey protein shake 130cal 23p/7/3f

Meal 3
5.2oz chicken 225cal 44p/0c/4.5f-------will interchange with fish
4.5 green beans 41cal 2p/9c/0f
266cal/46p/9c/4.5f

Meal 4
3.5 chicken 150cal 26p/0/3f
broc 41cal 4p/7c/0f
194cal/30p/7c/3f

Meal 5
5.2oz chicken 225cal 44p/0c/4.5f-------will interchange with fish
4.5 green beans 41cal 2p/9c/0f
266cal/44p/9c/4.5f


Meal 6
6oz 93% beef 225cal 36p/0c/9f
broc 41cal 4p/7c/0f
266cal 40p/7c/9f



1247cals 218p/35c/24f take 5 fish oil to make it 34f would make it 1337cals..

high day 2350cals

200p=800cal
300c=1200cal
38.8f=350cal

Meal 1 cup egg whites 125cal/25p/0c/0f
3/4cup rice 225cal/6p/40c/1f
350cal/31p/40c/1f



Meal 2 3/4 cup oats 225cal/5p/40c/5f
whey shake 130cal/23/7c/3f
355cal/28p/47c/8f


Meal 3 3.5oz chicken 150cal/28p/0c/3f
3/4cup rice 225cal/6p/43c/1f
375cal34p/43c/4f


Meal 4 3.5oz chicken 150cal/28p/0c/3f
300g red potatos 220cal/6p/52c/of
370cal/34p/52c/3f

Meal 5 3.5oz chicken 150cal/28p/0c/3f
300g red potatos 220cal/6p/52c/of
370cal/34p/52c/3f


Meal 6 6oz 93% beef 225cal 36p/0c/9f
3/4cup rice 225cal/6p/43c/1f
450cal/42p/43c/10f


this comes out to be 2270 203p/294c/29f 5 fish oil which makes it 39f and 2360cals

let me know what you guys think of this diet if theres anything i need to change...also doing depletion workouts on non carb days....any advice would be greatly appericated!!!

405 should chime in

he has a thread on this, have you checked it out?

Quote:

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Originally Posted by 00ragincajun00

405 should chime in

he has a thread on this, have you checked it out?

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Yea i did thanks

you have 2250 as maintenace but state 1750 as maintenance?

i would up your protein intake to about 250g and adjust the carbs some. on the 1750, i would make your carbs about 90-100g and up your proteing to about 250-270g.

Quote:

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Originally Posted by 00ragincajun00

you have 2250 as maintenace but state 1750 as maintenance?

i would up your protein intake to about 250g and adjust the carbs some. on the 1750, i would make your carbs about 90-100g and up your proteing to about 250-270g.

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2250-500=1750 (cutting sorry i didnt say that)

JK excellent work dude! u must be a pretty smart fella! ;)

the only thing id change for now would be to get 150g carbs on moderate days from starch. dont worry about veggie carbs..

also on low/no carb days eliminate green beans and replace with broccoli or (my new favorite) spinach salad!

otherwise it looks like u got it man!

u doing total body depletion wkouts mon and tues?? off/cardio only wed, legs on high day in pm, then chest, back, shoulders on 2 of ur 3 moderate days??

Quote:

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Originally Posted by --->>405<<---

JK excellent work dude! u must be a pretty smart fella! ;)

the only thing id change for now would be to get 150g carbs on moderate days from starch. dont worry about veggie carbs..

also on low/no carb days eliminate green beans and replace with broccoli or (my new favorite) spinach salad!

otherwise it looks like u got it man!

u doing total body depletion wkouts mon and tues?? off/cardio only wed, legs on high day in pm, then chest, back, shoulders on 2 of ur 3 moderate days??

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Thanks 405! iam doing ---> http://forums.steroid.com/showthread...trophy-Routine ...but yes iam doing depletion workouts... mon tues wed is my non carb days iam doing one day upper and than on day lower..(negatives) now my question to you is depletion is 6-12 sets per muscule does this also included warm up sets? and on the mod days i do power days (go heavy)...but still do negatives low reps ...sometimes do to the fact of kids and all that good stuff in life my days get a little outta wack!!! like i may miss monday and do depletion on tues wed and some weeks i can only get in there 3 days so i will just do upper power one week and than lower the next!!! in the process of buying a elliptical so days i cant make it can still get cardio in!!!(aint nohting like doing fasted AM cardio in your underware!lol ) CARDIO IS THE KEY FOR ME!!! what all do you put in your spinach salad!!!

Quote:

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Originally Posted by jklipouse

Thanks 405! iam doing ---> http://forums.steroid.com/showthread...trophy-Routine ...but yes iam doing depletion workouts... mon tues wed is my non carb days iam doing one day upper and than on day lower..(negatives) now my question to you is depletion is 6-12 sets per muscule does this also included warm up sets? and on the mod days i do power days (go heavy)...but still do negatives low reps ...sometimes do to the fact of kids and all that good stuff in life my days get a little outta wack!!! like i may miss monday and do depletion on tues wed and some weeks i can only get in there 3 days so i will just do upper power one week and than lower the next!!! in the process of buying a elliptical so days i cant make it can still get cardio in!!!(aint nohting like doing fasted AM cardio in your underware!lol ) CARDIO IS THE KEY FOR ME!!! what all do you put in your spinach salad!!!

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LOL!! not that i would know! ;)

spinach salad:
baby spinach (1/2 pound)
tomato
onion
14g almonds
1/2 cucumber
turkey pepperoni
8-12oz chikn or ground beef (which oddly is pretty good IMO, i heat it up and put hot sauce on it and throw it on top)
bell pepper
salt
pepper
balsamic vinegar

depletion: 10-12 sets per body part (which is why its best to do it over 2 days on day 1 and day 2) do total body for 5-6 sets each day 15reps (45-60secs under tension 60% 1 rep max). completing it by day 2 gives u a good depleted day 3 for fasted cardio prior to day 4 refeed.

depletion day 1:

flat bench
rows
shoulder press
curls
tris
leg press
leg curl
calves

depletion day 2:
incline bench
lats
dumbell shoulder lateral and front raises
curls
tris
leg press
leg curls
calves

its very grueling if u do it correctly.

10-12 sets for: chest, back, leg press, leg curl

5-6 sets for: arms, shoulders, calves

keep in mind this is 10-12 sets (major muscle groups) and 5-6 sets (minor muscle groups) over the 2 days so each day would be 5-6 sets for major muscles and 2-3 sets for minor muscles per day..

Thanks for taking time out and writing that up bro!!! much appericated!!! dam salad sounds great!! ok so mon tues depletion day wed am fasted cardio thursday pm legs what do you work out on mod days arms shoulders back abs chest? also whats rep/set range for these days?

Quote:

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Originally Posted by jklipouse

Thanks for taking time out and writing that up bro!!! much appericated!!! dam salad sounds great!! ok so mon tues depletion day wed am fasted cardio thursday pm legs what do you work out on mod days arms shoulders back abs chest? also whats rep/set range for these days?

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8 rep range(ish).. maybe swap up each week 6-8; 10-12...

just wonted to check in with my sucess in carb cycling i have to say that i have learned alot about my body during this phase...i wish i had before pictures... iam down to about (175) after high carb day...14ish%bf... also i havnt been doing cardio like i should be been pressed on time so i think this is fairly good progress i will contunie to push for cardio!!! how long should i do this before returning back to maintance? i tell you what by wed evening iam exhausted!!! i will change my high carb days to 200 and mod carb days to 100-125...another thing i noticed is i feel extra small right now i wanna get down to 10%!!! as far as my lifts go been hard to up weight is this normal? being that iam cutting? at first carb cycling was a motha until my body gotuse to it!!! i also noticed mood changes on non carb days inthe beginning LMAO!!! also if progress really slows will add IF in with it ...here is a few pictures!!! Attachment 131301Attachment 131302Attachment 131303Attachment 131304Attachment 131305Attachment 131306