Kronik's attempted carb cycling log

[kronik420]

trying out carb cycling for the first time, keeping it simple, workout days will be moderate carb intake, non-workout days will be low carb.. any input will be appreciated..

stats
25
6 ft
93 kg (205 lbs)
19%bf ish
goal: 15%bf or less
TDEE 2500, rough estimate


workout will be:
Monday - Chest/tri's
Tuesday - Back
Wednesday - Off
Thursday - Shoulders/bi's
Friday - Legs
Saturday - Off
Sunday - Off

workouts are done HIT style with the use of dropsets + 45 minutes of cardio post workout (usually on the elliptical)


Workout day diet:

snack 1

1/2 cup egg whites - 85 cals - 0 c - 20 p - 0 f
1/2 cup oats - 150 cals - 27 c - 5 p - 2.5 f
1/2 scoop chocolate whey - 70 cals - 1 c - 15 p - 1 f

total
305 cals - 28 c - 40 p - 3.5 f

snack 2

1 cup brown rice - 218 cals - 46 c - 5 p - 2 f
200g chicken breast - 330 cals - 0 c - 62 p - 7 f
1/2 cup broccoli - 20 cals - 3 c - 2 p - 0 f

total
568 cals - 49 c - 69 p - 9 f

snack 3

same as snack 1

total
305 cals - 28 c - 40 p - 3.5 f

snack 4

200g chicken breast - 330 cals - 0 c - 62 p - 7 f
200g sweet potato - 198 cals - 46 c - 4 p - 2 f

total
528 cals - 46 c - 66 p - 9 f

snack 5

200g beef - 338 cals - 0 c - 56 p - 5 f
2 eggs - 170 cals - 0 c - 14 p - 12 f

total
508 cals - 0 c - 70 p - 17 f

Daily total

2214 cals
151 carbs
285 protein
42 fat



Non-workout day diet:

snack 1

2 boiled eggs - 170 cals - 0 c - 14 p - 12 f
1/2 cup egg whites - 85 cals - 0 c - 20 p - 0 f
1/4 cup oats - 75 cals - 14 c - 2 p - 1 f
1/2 scoop chocolate whey - 70 cals - 1 c - 15 p - 1 f

total
400 cals - 15 c - 51 p - 14 f

snack 2

1/4 cup brown rice - 55 cals - 11 c - 1 p - 1 f
200g chicken breast - 330 cals - 0 c - 62 p - 7 f
1/2 cup broccoli - 20 cals - 3 c - 2 p - 0 f

total
405 cals - 14 c - 65 p - 8 f

snack 3

1/2 cup egg whites - 85 cals - 0 c - 20 p - 0 f
1/4 cup oats - 75 cals - 14 c - 2 p - 1 f
1/2 scoop chocolate whey - 70 cals - 1 c - 15 p - 1 f

total
230 cals - 15 c - 37 p - 2 f

snack 4

200g chicken breast - 330 cals - 0 c - 62 p - 7 f

total
330 cals - 0 c - 62 p - 7 f

snack 5

200g beef - 338 cals - 0 c - 56 p - 5 f
2 eggs - 170 cals - 0 c - 14 p - 12 f

total
508 cals - 0 c - 70 p - 17 f

Daily total

1872 cals
44 carbs
286 protein
47 fat

[krugerr]

When is your workout? Mornings?

I see that you e made your first two meals a protein shake. I'm a fan of a protein shake as a very first meal, but I would suggest moving the second one until later in the day, and getting some real food in.

So your carb cycle Is just higher carbs on training days and lower carbs on rest days?

[kronik420]

When is your workout? Mornings?varies..

I see that you e made your first two meals a protein shake. I'm a fan of a protein shake as a very first meal, but I would suggest moving the second one until later in the day, and getting some real food in. good idea, might just swap meals 2 and 3 around

So your carb cycle Is just higher carbs on training days and lower carbs on rest days?yea..

thanks for the input

see bold

[krugerr]

thanks for the input

see bold

I didnt see that you had written your training schedule too! The carbs on the low days could probably be a little lower, try for <50g and the medium days look good. Are you planning to include some high carb days bi-weekly or at any other time?

You might find that running that low carb for a long period draining.

[kronik420]

I didnt see that you had written your training schedule too! The carbs on the low days could probably be a little lower, try for <50g and the medium days look good. Are you planning to include some high carb days bi-weekly or at any other time?

You might find that running that low carb for a long period draining.

will re-feed carbs if i need it...

if i take out 1/2 cup of oats and 1/4 cup rice (on non-workout days) macros would be:

Daily total


1702 cals
44 carbs
272 protein
35 fat


looks a bit low on the cals, might add in half an avocado or...?

[krugerr]

will re-feed carbs if i need it...

if i take out 1/2 cup of oats and 1/4 cup rice (on non-workout days) macros would be:

Daily total


1702 cals
44 carbs
272 protein
35 fat


looks a bit low on the cals, might add in half an avocado or...?

Yea, I would add in 2-3 whole eggs for the day too. Good fats and protein!

[kronik420]

Yea, I would add in 2-3 whole eggs for the day too. Good fats and protein!

+ 2 eggs meal 1

brings it too:



1872 cals
44 carbs
286 protein
47 fat

will edit in OP

[krugerr]

Cooked though! Dont use them in the shake!

[kronik420]

thanks krugerr

start this diet tomorrow, Wednesday, so day off from gym..

[kronik420]

Cooked though! Dont use them in the shake!

i know, ill boil em

thanks again

[krugerr]

thanks krugerr

start this diet tomorrow, Wednesday, so day off from gym..

No problemo buddy. I usually approach these topics and think "What would BiB say?" then I take that, and reword it so it

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

U might wanna be easy on the HIT dropsets running such a deficit and low carbs. I would be prepared to lose that style of lifting if it becomes too much. U arent giving ur body a lot to repair itself with. Personally i go heavy while cutting and incorporate a single HIT style day periodically but do not do it as. A rule..

Dont get me wrong, HIT is awesome and my preferred method of training because it is so taxing on the body, but a low carb deficit is not the best environment for it.. IMO

[kronik420]

U might wanna be easy on the HIT dropsets running such a deficit and low carbs. I would be prepared to lose that style of lifting if it becomes too much. U arent giving ur body a lot to repair itself with. Personally i go heavy while cutting and incorporate a single HIT style day periodically but do not do it as. A rule..

Dont get me wrong, HIT is awesome and my preferred method of training because it is so taxing on the body, but a low carb deficit is not the best environment for it.. IMO

i guess i can limit it to 1-2 dropsets/working set rather than triple dropsets... or maybe use rest-pause (used this method all last week and found it not as 'taxing' as triple dropsets) if i have to...

will see how i go anyways...

[kronik420]

Day 1

weighed in at 93.7kg (206 lbs)

shakes are made

eggs are boiling

so far so good lol

[kronik420]

food prep for the next 3 days is done..

no excuses....

1.5 hours until my next meal... soo hungry lol..

[kronik420]

meal 2 down

still hungry...

well this sucks...

[kronik420]

end of day 1

stuck to diet, surprised myself lol.. still hungry tho

guess i'll just go to sleep now, gym tomorrow, get to eat more carbs lol can't wait...

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

end of day 1

stuck to diet, surprised myself lol.. still hungry tho

guess i'll just go to sleep now, gym tomorrow, get to eat more carbs lol can't wait...

get used to:
1. being hungry
2. looking forward to any carb u can get ..

[krugerr]

Try adding in some more broccoli. I'm Not sure what a cup is in weight, but I have 500g a day, I make it Into a soup and have it when I'm hungriest.

And as 405 said.

[kronik420]

broccoli soup... ewww..lol..

never realized how little 200g of meat is.. and 1/4 cup of brown rice lol not even worth putting it on a plate.... pfft..

oh well get an extra 342 cals tomorrow...

food is prepped for the next 3 days..

[kronik420]

changed 'meal' to 'snack'

seemed more appropriate..

[krugerr]

broccoli soup... ewww..lol..

never realized how little 200g of meat is.. and 1/4 cup of brown rice lol not even worth putting it on a plate.... pfft..

oh well get an extra 342 cals tomorrow...

food is prepped for the next 3 days..

Haha. I know. My ~500g chicken for the day looks minuscule once it's cooked and split into two meals lol.

[kronik420]

Day 2

92.8 kg

guessing it's just water weight...

[kronik420]

2 meals down

off to the gym

[kronik420]

day 3 92.0 kg already ate all my food for the day and its only 1pm...lol... leg workout was killer today.. only got in 20 minutes of cardio before ifelt like puking....

[Back In Black]

Going to bed at 5pm then?

[kronik420]

^^ had an afternoon nap yea...

[kronik420]

i think mum's trying to fatten me up lol

she keeps cooking things like chicken pies, biscuits, cakes.. grr..

i couldn't help it i was sooo hungry and it smelled sooo good lol...

[RaginCajun]

i think mum's trying to fatten me up lol

she keeps cooking things like chicken pies, biscuits, cakes.. grr..

i couldn't help it i was sooo hungry and it smelled sooo good lol...

She is def trying to fatten ya up!

[kronik420]

96 kg

grr...

back to square 1

[Brazensol]

changed 'meal' to 'snack'

seemed more appropriate..

I was wondering about that. I was going to mention I see a lot of "snacks" but no meals! Now I see why!

[Brazensol]

meal 2 down

still hungry...

well this sucks...

I've been cutting for the last 4 months so I know what you mean. Whenever I got hungry I just told myself that hunger was my reminder that I'm burning fat. It helps. A little. lol.

[RaginCajun]

96 kg

grr...

back to square 1

96 kg, but has your body changed in any way?

[Gaspaco]

96 kg

grr...

back to square 1

You gained 4kg in 7days??? Carb cycling??

[kronik420]

I've been cutting for the last 4 months so I know what you mean. Whenever I got hungry I just told myself that hunger was my reminder that I'm burning fat. It helps. A little. lol.

i can't handle being hungry lol... i think i lasted 1 day eating exactly what i planned..

96 kg, but has your body changed in any way?

old boy at the gym yesterday said that i've put on size... so idk... looking in the mirror i can't really tell any difference but my stomach does feel 'tighter'

You gained 4kg in 7days??? Carb cycling??

kinda fell off track.. been eating alot more than 2000 kcals lol...


start again i guess...