Need a new carb cycling protocol

[Deon5]

Sup guys!

I really need advice on this.I've been cutting for 2 months now and the results are great so far, I've been doing IF combined with carb cycling.My waist is smaller, arms are bigger, my legs are more ripped and bigger and the outlines of my abs are starting to show.Through all this I only lost about 1 pound in overall weight, so it was more of a recomp really.

My stats:
Weight-198pounds
Height-6ft 0
Fat %-12(I could be wrong though)

I had 3 low carb days, 3 medium carb days and 1 high carb day.But now the fatloss has slowed down and I'm really close to seeing my abs.

I just want to lose that last % or 2 so that I can start running maintnance for awhile.Does anyone know how I should tweak my protocol? I haven't lost any muscle so far and I don't want to start now.I'm also thinking of dropping milk and bread completely out of my dieet.Also what type of cardio would you suggest? I train fasted and do fasted steady state cardio at least 4 times a week

Thanks in advance.

[gbrice75]

Sup guys!

I really need advice on this.I've been cutting for 2 months now and the results are great so far, I've been doing IF combined with carb cycling.My waist is smaller, arms are bigger, my legs are more ripped and bigger and the outlines of my abs are starting to show.Through all this I only lost about 1 pound in overall weight, so it was more of a recomp really.

My stats:
Weight-198pounds
Height-6ft 0
Fat %-12(I could be wrong though)

I had 3 low carb days, 3 medium carb days and 1 high carb day.But now the fatloss has slowed down and I'm really close to seeing my abs.

I just want to lose that last % or 2 so that I can start running maintnance for awhile.Does anyone know how I should tweak my protocol? I haven't lost any muscle so far and I don't want to start now.I'm also thinking of dropping milk and bread completely out of my dieet.Also what type of cardio would you suggest? I train fasted and do fasted steady state cardio at least 4 times a week

Thanks in advance.

What does your diet look like on a daily basis? You may not necessarily need to tweak your carb cycle per se. If you do, you may want to consider a refeed every 14 days. Also, bumping cardio slightly should do the trick (vs. reducing calories, which isn't conducive to adding/maintaining muscle).

[Deon5]

What does your diet look like on a daily basis? You may not necessarily need to tweak your carb cycle per se. If you do, you may want to consider a refeed every 14 days. Also, bumping cardio slightly should do the trick (vs. reducing calories, which isn't conducive to adding/maintaining muscle).

I eat to diffrenetly everyday to post it but my diet so far has been very very good.No cheat meals, only clean calories and mostly whole wheat carb sources like brown rice etc.I've also been hitting my macros everyday

Low carb
C:<50g
P:250g
F:70g

Medium carb
C:250g
P:250g
F:40g

High carb
C:400
P:250
F:<30
Thats basicly what I've been doing so far... So you're saying to keep it that way and just up the cardio?Also I train fasted, so would you do cardio right after that or first ingest some whey? At that point I'm almost delirious from hunger but I kan get a good 20mins of cardio in if I have to.

As far as the refeed goes, do you think I should drop the high carb day for a low carb day and just do the refeed every 14 days?

Thanks btw

[gbrice75]

I eat to diffrenetly everyday to post it but my diet so far has been very very good.No cheat meals, only clean calories and mostly whole wheat carb sources like brown rice etc.I've also been hitting my macros everyday

Low carb
C:<50g
P:250g
F:70g

Medium carb
C:250g
P:250g
F:40g

High carb
C:400
P:250
F:<30
Thats basicly what I've been doing so far... So you're saying to keep it that way and just up the cardio?

Well, that's a start. More cardio = more calories burned. You can achieve the same by reducing calories, but I always prefer higher input/higher output vs. the opposite.

Also I train fasted, so would you do cardio right after that or first ingest some whey? At that point I'm almost delirious from hunger but I kan get a good 20mins of cardio in if I have to.

I train fasted as well, and do cardio immediately after. I'm hungry but not on the verge of fainting; if you're really feeling that bad and the shake will alleviate that, go for it - it's not going to affect your cardio.

As far as the refeed goes, do you think I should drop the high carb day for a low carb day and just do the refeed every 14 days?

Currently, the high carb day *is* your refeed, and you're refeeding every 7th day, yes? If so, I'd suggest this:

Days 1-3: moderate
Days 4-6: low
Day 7: moderate

Days 8-10: moderate
Days 11-13: low
Day 14: high

repeat

Your moderate days are relatively high anyway at 250g, so I'm not concerned about prolonging the time between refeeds. 250g after 3 low days should be plenty to restore glycogen. Honestly, you probably don't need to refeed at all, but before ditching it all together, cut it down to half (i.e. every 14 days) of what you've been doing. That's what I'd do.

Thanks btw

Anytime brother.

[Deon5]

Well, that's a start. More cardio = more calories burned. You can achieve the same by reducing calories, but I always prefer higher input/higher output vs. the opposite.

I train fasted as well, and do cardio immediately after. I'm hungry but not on the verge of fainting; if you're really feeling that bad and the shake will alleviate that, go for it - it's not going to affect your cardio.

Currently, the high carb day *is* your refeed, and you're refeeding every 7th day, yes? If so, I'd suggest this:

Days 1-3: moderate
Days 4-6: low
Day 7: moderate

Days 8-10: moderate
Days 11-13: low
Day 14: high

repeat

Your moderate days are relatively high anyway at 250g, so I'm not concerned about prolonging the time between refeeds. 250g after 3 low days should be plenty to restore glycogen. Honestly, you probably don't need to refeed at all, but before ditching it all together, cut it down to half (i.e. every 14 days) of what you've been doing. That's what I'd do.

Anytime brother.

Okay this sounds good to me.Im gonna do the refeed every 14days and up my cardio.I'm gonna do this for another month and see what happens.

Great, Im already excited to see what happens.Thanx Gbrice

[gbrice75]

Okay this sounds good to me.Im gonna do the refeed every 14days and up my cardio.I'm gonna do this for another month and see what happens.

Great, Im already excited to see what happens.Thanx Gbrice

Good luck brother, please keep us posted. Post pics if you need to. You'll likely be the last person to notices changes on yourself, but we will.

[tarmyg]

---> SNIPP You'll likely be the last person to notices changes on yourself, but we will.

This is something everyone should put as a quote on their the mirror because it is so easy to lose track of the amazing progress most of us actually make. Simply a great quote IMHO!!!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

[Deon5]

This is something everyone should put as a quote on their the mirror because it is so easy to lose track of the amazing progress most of us actually make. Simply a great quote IMHO!!!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

The truth! A before and after is also a great idea ,when I'm done I'll be sure to post them.This is probably the best I've ever looked IMO and its just because my nutrition was good.Eat good and you will look great.

[gbrice75]

This is something everyone should put as a quote on their the mirror because it is so easy to lose track of the amazing progress most of us actually make. Simply a great quote IMHO!!!

Thanks
~T

---

"I stay mostly by myself, but it's OK, they know me here"
Follow my personal story here: Anabolic Steroids - Steroid.com Forums - An honest journey - Blogs

Thanks T! Too bad I failed in the department of articulation!

The truth! A before and after is also a great idea ,when I'm done I'll be sure to post them.This is probably the best I've ever looked IMO and its just because my nutrition was good.Eat good and you will look great.

^^ Also a great quote. Concise and to the point!