Carb Loading, Carb Depletion HELP

**Etbthree** · 03-27-2013, 02:45 PM

Hey fellahs, I've been researching quite a bit lately for information regarding carb loading and have had a bit of trouble putting together a meal plan for my card depletion days; wondering if you guys can help me out a bit.

Ht: 6' 7"
Wt: 230lbs
Training: Weights M-F, cardio everyday but Sunday.
TDEE = 3,245cal
Trying to aim for a 500 cal deficit.
M - T - W: Moderate Carbs
Th - F - Sat: No Starchy Carbs (fiberous carbs ok??)
Sunday: CARB REFEED

What I've got so far:

Moderate Carbs
Monday - Tuesday - Wednesday

Breakfast: MEAL 1
Half Protein Shake: 305cal 26.5g / 43g / 3g
3 eggs (w/ yolk): 180cal 18g / 0g / 12g
1 cup egg whites: 120cal 26g / 2g / 0g
*Handfull of Spinach*
TOTAL: 605cal 70.5g / 45g / 17g

Pre-Workout
6oz Sweet Potatoe: 150cal 6g / 36g / 0g
TOTAL: 150cal 6g / 36g / 0g

WORKOUT

Post-Workout
Protein Shake (URG): 610cal 53g / 86g / 6g
TOTAL: 610cal 53g / 86g / 6g

MEAL 3
10oz Baked Chicken: 460cal 86g / 0g / 10g
1cup Chopped Broccoli: 54cal 4g / 12g / 0g
TOTAL: 494cal 90g / 12g / 10g

MEAL 4
10 Asparagus Spears: 30cal 2g / 5g / 0g
10oz Salmon: 580cal 60g / 0g / 30g
TOTAL: 610cal 62g / 2g / 30g

Before Bed
Casein Protein Shake: 234cal 48g / 6g / 1g
TOTAL: 234cal 48g / 6g / 1g

GRAND TOTALS:
CALORIES - 2,703g
PROTEIN - 330g
CARBS - 187g
FAT - 64g

That's my layout for my moderate carb days. Carbs may even be a bit too high, though I'll have to find out once I impliment the diet.
I'm really struggling to put together a Carb Depletion meal plan for Thursday, Friday & Saturday.
One question I have, is it alright to each fiberous veggies on the no carb days? i.e. broccoli, asparagus, etc.?
Another question I have, is it ok to go above the calorie deficit on Carb Refeed days? Or should I stay at the 500cal deficit?
I'm new here so hopefully I don't get thrashed too hard... Thanks for taking a look! All advice is much appreciated!