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03-18-2013, 03:07 PM #241Originally Posted by alex.mitev
I still haven't had a chance to make up my new menu plan, but as soon as i do I will post for critiquing
Thx again for all your help Alex, I appreciate it!
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03-18-2013, 03:40 PM #242Associate Member
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Huh a cheat day is another story - i use to revolve around similar plan and never made a breakthrough with my physics. But heads up - it`s alway hard to get to a place for the first time, but once you`re there be sure you`ll be to eat little cheat meals occasionally. Awaiting your plan.
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03-19-2013, 04:42 PM #243
Okee dokee artichokeeeee. Here is my carb cycling outline. Feedback welcome
Day 1/2 LOW CARB *50g*
Meal 1 - 47P/22C/12F
2 Omega 3 Eggs
1 cup egg whites
1 cup broccoli
¼ cup rolled oats
Meal 2 – 49P/8C/6F
5 oz chicken
1 omega 3 egg
2 cups spinach
1 cup cucumber
Red wine vinegar for dressing
Meal 3 – 49P/8C/6F
5 oz chicken
1 omega 3 egg
2 cups spinach
1 cup cucumber
Red wine vinegar for dressing
Meal 4 – 34P/12C/13F
1 cup egg whites
1 cup spinach
1 cup broccoli
5 tomato slices
¼ medium avocado
TOTAL = 179P/50C/36F
1257 Calories
__________________________________________________ ______
Day 3/4/5 – MODERATE CARB *100g*
Meal 1 30P/22C/12F
2 Omega 3 Eggs
½ cup egg whites
1/3 cup rolled oats
Meal 2 – 29P/43C/4F
4 oz tilapia
½ cup cooked white rice
1 cup broccoli
1 cup cucumber
Meal 3 – 45P/24C/1F
5 oz cooked chicken
½ cup cooked yam
1 cup broccoli
Meal 4 – 39P/11C/18F
1 cup egg whites
1 omega 3 egg
1 cup broccoli
5 tomato slices
¼ medium avocado
TOTAL = 143P/100C/34F
1283 Calories
__________________________________________________ _____
Day 6 – REFEED DAY *200g*
Meal 1 – 35P/65C/15F
2 omega 3 eggs
½ cup egg whites
2/3 cup rolled oats
1 cup blueberries
Meal 2 – 37P/64C/2F
4 oz chicken
½ cup cooked white rice
1 cup cucumber
1 medium grapefruit
Meal 3 – 24P/68C/3F
4 oz Tilapia
1 cup cooked yams
5 tomato slices
1 cup cucumber
1 medium gala apple
Meal 4 – 32P/5C/1F
4 oz chicken
1 cup spinach
1 cup cucumber
Red wine vinegar as dressing
TOTAL = 127P/201C/21F
1508 Calories
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03-20-2013, 07:06 PM #244
bump
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03-20-2013, 11:14 PM #245Associate Member
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- Jul 2012
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All right , so far you have been taking 1500 cal, from what i see above you basically cut 250 cal in 5 days out of 6. I have to admit that have no idea of cup measurements - 1 cup of rice would differ from a cup of lettuce. I always do grams. One rule - never ever drop your fat cals below 15 % of total cals mark, preferebly 20%. Leave your days 12345 where they are in terms of cals but add 100 cals in day 6. This would again create deficit, don`t worry. I`m not a huge proponent of protein cycling. I see i do so according to your carbs. If i were you, i would set protein at 1/1.25 per pound of GOAL weight (goal weight in a month or so, not your perfectly dreamed body). Keeping things simple makes sense to me. In the refeed day - are you too frightened to spread your carbs evenly in all 4 meal and certainly this will not make you fat. Just will ensure small surges of insulin and stable blood sugar throughtout the entire day. Don`t stress the broccoli unless you eat 2 kg a day
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03-21-2013, 07:01 AM #246
Good advice here from Alex Blondee... I agree with keeping fats around the 15% mark and not going above 20%.
Re: refeeding - I'd do it on a complete rest day. The goal is to replenish glycogen stores. This won't be accomplished if you workout that same day, and subsequent workouts may be sub par as a result.
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03-21-2013, 07:43 AM #247
Greet feedback guys, thank you! I'm still a little unclear of what changes need to be made, and where? I thought the goal of carb cycling was to have increased carbs and lowered fat (on moderate & refeed days only). I reduced my calories because I thought that would be the next logical step - 1500 down to high 1200 isn't too much of a difference (for me anyways).
So to clarify, I need to increase my protein intake, and lower my fat? Am I understanding that correctly?
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03-21-2013, 07:58 AM #248
There's no 'right' way, but personally the only macro that changes for me is carbs. My protein stays high, my fats staw low-moderate, and carbs change based on where I'm at in the carb cycle. When I'm on a low/no carb day, calories are lowered by default. On the refeed day, they're higher than TDEE. Moderate days are right around TDEE. Again, this is just what I do and it has worked very well for me in the past.
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03-21-2013, 08:01 AM #249Associate Member
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Hm no Look I`l make it easy and comprehensive.
Fats - 15-20% of total calories
example (1300 cals a day *15)/ 100 = 195 cal coming from fats . 195/9 cal per gram of fat = 21,6 ABsolute minimum. I would personaly go for 20% on 1300 cal day and 15% on hight carb/calorie day
What would you like your weight to be in a month?
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03-21-2013, 08:28 AM #250Associate Member
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I will outline macros here:
Low carb days 1/2
Fats 20% from 1200 cal = 240 cals/9= 27 gr
Protein - goal weight 130 pounds*1.25= 162.5 gr (650 cal)
Carbs 50 gr *4 cal= 200
Total calories= 1090, 100 remaining for broccoli and salads
Moderate day
Keep things the same except for carbs
Total calories = 1290
Refeed
Goal weight 130 pounds * 1 gr = 130 gr *4 cal=520 cal
200 gr carb *4 cal= 800 cal
Fats are again 27 gr but this now accounts for only 15% of the total calorie count.
Total calories = 1560.......
Does this help?
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03-21-2013, 08:17 PM #251Originally Posted by alex.mitev
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03-28-2013, 05:42 PM #252Originally Posted by Blondee
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03-29-2013, 09:34 AM #253Originally Posted by GirlyGymRat
I'm doing okay! Think I may have found a way to combat my water weight problem, or at least eliminate some fluid retention by the end of the day
How you doing? How's your injury... Is physio helping at all?
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03-29-2013, 10:29 AM #254Originally Posted by Blondee
Doing good here. First lower body workout in months. Felt good!!!!!!
How's the new carb cycling been treating you????
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