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Going to give it a bash.
Never did it successfully so i would appreciate some feedback
4 low days
800g chicken
4 eggs
200g tuna
250g rice
2150kcal
278 protein
156 carbs
46 fat
1 high day
800g chicken
4 eggs
200g tuna
750g rice
160g oats
3150kcal
307 protein
340 carbs
64 fat
No real magic to it - cals in vs cals out blah blah.
Don’t forget you are carb cycling not protein or fat cycling, try and keep those constant if you can.
300g protein is probably too much for you imo. Fats are a bit low on your low days again, IMO. 250g of the former and 60g of the latter is better, might mean adjustment of carbs a little.
Agree with BIB. Just try changing the amount of rice (or other carb source) to carb cycle.
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Thanks for the input. I put the protein that high as i read marcus's prime thread saying to keep protein very high to give yourseld the best chance to hold on to muscle. Obvioisly over shot the mark for myself.
Are the daily calories appropriate? Or do those also need adjusting?
Cheers again
We will need to know your TDEE to determine the caloric intake. I assume you are cycling to lose weight. If so, take your TDEE and lower your calories by 250-500 calories.Quote:
Originally Posted by hollowedzeus
If you do not know your TDEE, you can google a TDEE calculator. It will give you a starting point.
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250-275g is still pretty high for protein. And you aren’t having any zero carb days by the look of it.Quote:
Originally Posted by hollowedzeus
Agree with Charger, impossible to comment on cals as we are all different. I can cut on more than 3000cals.
Any idea your maintenance cals?
Don’t forget to factor in any additional cardio.
Its around 2900 according to online calculators but im unsure on how accurate they are.Quote:
Originally Posted by charger69
Wondering if 3100 is enough yo jolt me out of catabolism during the low days
Im open to suggestions, perhaps drop one of two of the low days to 0 carb like the carb cycling stickie?
Apologies for sounding so clueless. Ive never done it properly before.
Also i generally do 20-30 mins steady state after workouts and hiit once or twice a week
We’ve all been there at one time or another (in your words “clueless”).Quote:
Originally Posted by hollowedzeus
Everyone is a little different and your carb “sensitivity” will make a difference. If you considered the cardio in your TDEE, then you are good to go.
BIB may be a little more scientific. I would find your baseline go forward with your desired caloric intake and start cycling. Adjust your calories and carbs to dial it in. I need to be careful with the qty of carbs on my high carb days or I will gain weight.
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Just run a HIGH, MEDIUM and LOW day. On non lifting days you run the low days, you should run medium days all the time except for the one HIGH day you have which should be on leg day. Thats how I did it with my coach and it worked amazingly.
Run High 160g carbs, mid 80g carbs, no carbs only leafy green veggies. Cycle these three days and you will see results Your "low" carb day is my "high" carb day. I'm 5'11" 205lbs. Running this cycle for 3 or 4 weeks I lose a lot of fat but also some muscle. I carb load a day or two before the show to plump my muscles back up.Quote:
Originally Posted by hollowedzeus