Carb cycling help

[adamski316]

Looking to start carb cycling but just wanted to make sure i had all my numbers right.
I'm 5ft 11 and weigh 79 kg .
My Tdee is working out about 2786 calories.
Was thinking of a loss of about 500 calories leaving me at 2286.
the main goal here would be to drop body fat which has crept up to about 15/16%

Macro wise i was thinking about a 55%(314g) protein/25% carb(143g) and 20%(51g) fat for my moderate carb day
the same as above but with 0 carbs(except for fibrous veg) on low carb day
On my re feed day i was thinking of a 40%(229g) protein/40% carb(229g) and 20%(51g) fat

The plan would be
Mon/tue/wed moderate carbs
thur/fri/sat low carbs
sun re-feed day

Any advice would be greatly appreciated , just want to make sure everyone thinks the numbers look about right.

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

ur tdee seems like an estimate derived from a formula. at 79kg (173lbs) and 16%bf u have approx 149lbs LBM (67.8kg)

LBM x 15 is a decent estimator for maintenance for those starting out. did u use katch/mcardle or harris benedict? if so, the cals usually come out higher than what most people need from my experience. keep in mind tdee estimators are just that, estimations.. even the one im providing is just an estimate, but it typically will err to the lower side of required cals, as opposed to the higher side.

150 x 15 = 2250cals (rough maintenance)

2000cals would prob be a better start IMO unless u have ur maintenance cals already tracked thru trial and error?

250g pro
150g carbs
45g fat

may be a better moderate split for u IMO to start with. this of course is just a recommendation.

[adamski316]

Thanks very much for your quick reply and usefull information.I had used the harris benedict formula .Im glad you said the calories seemed on the high side cause i agreed to.Previously i had used 1900 cals but i wanted to make sure i was getting things right for the carb cycling.

I dont mind carbs being low at 150g but was looking forward to the idea of a re-feed for mental sanity more than anything.

Appreciate all the help ive been giving here,the only other question i have is a recommendation of how many grams of carbs for the re-feed and perhaps an idea of the calories involved dont want to blow all the hard work in one day ha.

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

Thanks very much for your quick reply and usefull information.I had used the harris benedict formula .Im glad you said the calories seemed on the high side cause i agreed to.Previously i had used 1900 cals but i wanted to make sure i was getting things right for the carb cycling.

I dont mind carbs being low at 150g but was looking forward to the idea of a re-feed for mental sanity more than anything.

Appreciate all the help ive been giving here,the only other question i have is a recommendation of how many grams of carbs for the re-feed and perhaps an idea of the calories involved dont want to blow all the hard work in one day ha.

keep in mind the macros i suggested were what i had in mind for a MODERATE DAY split for you. NOT in place of your carb cycle. as u know when cycling carbs u have 3 kinds of days: low, high, moderate. the way to build your diet is to start with the moderate day, which is why its the one i picked. u can now drop carbs to veggies only at 50g for ur low day and itll look like:

250g pro
50g carbs (veggie only)
45g fat

and also u can raise ur carbs to 250g for ur high day:

250g pro
250g carbs
45g fat

now u have all 3 day type macro splits.

remember based on ur estimated maintenance cals (2250) i only reduced ur amounts by 250cals per day for ur moderate days, and your high day u will be at a surplus of 250 cals. this may need some tweaking. id run it for 2-3 weeks and see how u fare. use the tape on ur waist and the mirror and scale to be ur judge. adjust as necessary.