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