Results 1 to 11 of 11
Like Tree3Likes
  • 1 Post By Back In Black
  • 1 Post By charger69
  • 1 Post By ScotchGuard02

Thread: Carb cycling

  1. #1
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
    Join Date
    Oct 2016
    Location
    UK
    Posts
    3,357

    Carb cycling

    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

  2. #2
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    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.
    hollowedzeus likes this.
    NO SOURCES GIVEN

  3. #3
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    5,583
    Agree with BIB. Just try changing the amount of rice (or other carb source) to carb cycle.


    Sent from my iPhone using Tapatalk
    hollowedzeus likes this.

  4. #4
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
    Join Date
    Oct 2016
    Location
    UK
    Posts
    3,357
    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

  5. #5
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    5,583
    Quote Originally Posted by hollowedzeus View Post
    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.
    If you do not know your TDEE, you can google a TDEE calculator. It will give you a starting point.


    Sent from my iPhone using Tapatalk

  6. #6
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Quote Originally Posted by hollowedzeus View Post
    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
    250-275g is still pretty high for protein. And you aren’t having any zero carb days by the look of it.

    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.
    NO SOURCES GIVEN

  7. #7
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
    Join Date
    Oct 2016
    Location
    UK
    Posts
    3,357
    Quote Originally Posted by charger69 View Post
    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.
    If you do not know your TDEE, you can google a TDEE calculator. It will give you a starting point.


    Sent from my iPhone using Tapatalk
    Its around 2900 according to online calculators but im unsure on how accurate they are.

    Wondering if 3100 is enough yo jolt me out of catabolism during the low days

  8. #8
    hollowedzeus's Avatar
    hollowedzeus is offline Productive Member
    Join Date
    Oct 2016
    Location
    UK
    Posts
    3,357
    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

  9. #9
    charger69's Avatar
    charger69 is online now Knowledgeable Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    5,583
    Quote Originally Posted by hollowedzeus View Post
    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”).
    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.


    Sent from my iPhone using Tapatalk

  10. #10
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
    Join Date
    Oct 2007
    Location
    The Gym or Eating
    Posts
    1,882
    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.

  11. #11
    Join Date
    Aug 2010
    Posts
    7,801
    Quote Originally Posted by hollowedzeus View Post
    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
    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.
    hollowedzeus likes this.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •