First Carb Cycle for Cutting

[DuggyPhresh]

All right all I've been reading through the stickies on carb cycling and wanted to try this out. Looking to do some cutting down to 10%-12% body fat. I want to get my numbers straight and a solid plan before i get started. Stats are as follows:

Weight - 188lbs
BF% - 19%
TDEE - 1928 cal
Workout - Tuesday through Saturday (3 day split with cardio Wed & Fri)
Tuesday - Legs & Abs
Thursday - Chest & Back
Saturday - Shoulders & Arms

So my anticipated schedule looks like:
Tue/Wed/Thur - Moderate Days
Fri/Sat/Sun - Low Days
Monday - Refeed/High Day

Moderate Days - 233p/82c/30f @ 1528cal
Low Days - 233p/0c/30f @ 1202cal
High Day - 233p/306c/30f @ 2428cal

i gotta crunch the numbers on my food calculator to figure out my meals, but it will be 6 meals a day. I understand that on the low days i will be consuming fibrous veggies which will result in some carbs. So i'd like to get some reviews on my numbers so that i can set up my meal plan. Let me know. Thanks guys.

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

hey duggy

IMO u would do well to raise ur carbs to at least 120g (60pre-WO/60PWO).. u could even go to 150g..

personally i would focus my lifting on moderate and/or high carb days so like: mon/wed/thur or tue/wed/thur and do cardio on low days. u could also throw a cardio in the pm of ur final moderate day.

if 120-150g carbs gives u too many cals u may want to look at reducing your protein those days. i just ran some of ur numbers and it looks like ur maintenance cals are: 2284cals so

2284 - 500 = 1784 (id start around 350cal deficit)

2284 - 350 = 1934cals

moderate day:
1934cals
150g carbs (600cals)
20% fat = 1934 x .2 = 386.8
386.8/9 =42.97 (43g fat)

protein = total cals(1934) - [fat (386) + carbs (600) = 986] = 948cals from protein

948/4 =237g protein

MODERATE:
1934cals
237g pro
150g carbs
43g fat

LOW:
237g pro
veggie only carbs (about 50g)
43g fat

HIGH:
237g pro
250g carbs
43g fat

CARDIO:
id start with at least 3 days per week and plan on increasing it as u go.. u may also want to consider running a standard diet at 2000cals to start 40/40/20 split to see how u do since ur 19%bf (kinda high) and save this carb cycle for when u plateau.. ?? whatcha think???

[DuggyPhresh]

So if I workout on Tue, Thur,& Sat should I make those my moderate carb days and Wed, Fri, & Sun for low days with Monday a high day?

I've been eating around 194p/188c/31f for the last couple weeks and slowly losing weight. Just curious as to your suggesting to wait until plateau to carb cycle? Better results?

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

[QUOTE=DuggyPhresh;6592189]

So if I workout on Tue, Thur,& Sat should I make those my moderate carb days and Wed, Fri, & Sun for low days with Monday a high day?

no. moderate days 3 in a row. u may use a high day to lift and have a moderate day as an off day from the gym..
monday: high
tue:moderate
wed:moderate
thur:moderate
fri:low
sat:low
sun:low

pick 3 of your 4 carb days to lift, it doesnt matter which ones.. use low days for cardio and u could also use ur final moderate day for PM cardio in order to expedite glycogen depletion..

I've been eating around 194p/188c/31f for the last couple weeks and slowly losing weight. Just curious as to your suggesting to wait until plateau to carb cycle? Better results?

when cutting u want to use the simplest method as possible until it stops working. at 19%bf it probably isnt too hard to coax fat off ur body so no need in pulling out all the stops (cycling carbs).. u want to leave room for down the road as u get leaner and losing fat gets harder. if u throw everything at ur fat loss now, what are u gonna do when u plateau??

[DuggyPhresh]

Cool, thanks for the info. So lifting on a three day split could be Mon/wed/thur with cardio on all off days?

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

Cool, thanks for the info. So lifting on a three day split could be Mon/wed/thur with cardio on all off days?

yep..

[DuggyPhresh]

Haven't posted In awhile but down to 186lbs, moving along

[DuggyPhresh]

So I'm down to 178lbs and Aprox 13% BF. I'm gonna give austinites fat loss stack a go and see how things progress. Will update when the stack arrives.

[gbrice75]

I haven't read the other replies, so forgive me if this has already been covered, but your calories are just too low on your moderate and low days. 1200 calories? C'mon man, that's female caloric intake, and I don't mean that as an insult.

The good news is you can easily bring this up. How? Well, your fat macro is really low. 30g? I'd have it at 40g at least, probably closer to 50.

So add some fats, bring up calories, and this cut will be looking much better IMO. If you're worried about calories being too high (which they won't be), do more cardio.

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

178lbs and 13%bf is very good! keep it up man.

[DuggyPhresh]

Cardio has become my friend for the last month. I was in GUAM with a full buffet breakfast and dinner at my disposal. Still lost a couple pounds lol