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Thread: Carb Cycling

  1. #1
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    Carb Cycling

    Hey everyone,
    I want to get advice from everyone. I have started carb cycling and wanted to see what everyone thought about my macros. I'm 20yo 6'2" about 235lbs (dropping water like a duck)~

    HIGH CARB DAYS
    CALS PRO CARB FAT
    MEAL 1
    10 Egg Whites 170 40 0 0
    1 cup oats 300 10 54 6
    MEAL 2
    1 Chicken Breast 200 46 0 1
    2 slices ww bread 180 12 30 2
    MEAL 3
    1 Chicken Breast 200 46 0 1
    1.5 cup oats 450 15 81 9
    WORKOUT
    MEAL 4 PWO
    2 Scoops Whey 224 46 5 3
    1 cup oats 300 10 54 6
    MEAL 5 PPWO
    1 Chicken Breast 200 46 0 1
    3/4 cup ww pasta 180 6 42 1
    MEAL 6
    1 can Tuna 175 37.5 0 2.5
    1TB olive oil 125 0 0 14
    MEAL 7
    10 Egg Whites 170 40 0 0
    2 TB PB 210 0 0 16

    3084 354.5 266 62.5


    LOW CARB DAYS

    CALS PRO CARB FAT
    MEAL 1
    15 Egg Whites 255 60 0 0
    1/2 cup oats 150 5 27 3
    MEAL 2
    1 Chicken Breast 200 46 0 1
    1TB olive oil 125 0 0 14
    MEAL 3
    1 Chicken Breast 200 46 0 1
    1/2 cup oats 150 5 27 3
    WORKOUT
    MEAL 4 PWO
    2 Scoops Whey 224 46 5 3
    1 cup oats 150 5 27 3
    MEAL 5 PPWO
    1 Chicken Breast 200 46 0 1
    1/2 cup oats 150 5 27 3
    MEAL 6
    15 Egg Whites 255 60 0 0
    1TB olive oil 125 0 0 14

    2184 324 113 46

    CARB LOAD
    CALS PRO CARB FAT
    MEAL 1
    10 Egg Whites 170 40 0 0
    1.5 Cup Oats 450 15 81 9
    MEAL 2
    1 Chicken Breast 200 46 0 1
    1.5 Cup Oats 450 15 81 9
    MEAL 3
    1 can Tuna 175 37.5 0 2.5
    1.5 Cup Oats 450 15 81 9
    MEAL 4
    1 Chicken Breast 200 46 0 1
    1 cup oats 300 10 54 6
    WORKOUT
    MEAL 5
    2 Scoops Whey 112 23 2.5 1.5
    1.5 Cup Oats 450 15 81 9
    MEAL 6
    1 Chicken Breast 200 46 0 1
    1.5 Cup Oats 450 15 81 9
    Meal 7:
    10 Egg Whites 170 40 0 0
    1TB olive oil 125 0 0 14

    3902 363.5 461.5 72
    KETOSIS DAYS

    All meat--no veggies.
    Do cardio the night before
    Do cardio the morning of ketosis
    Do cardio ketosis day--3 hours after last meal


    Sorry for such a long post. Let me know what I should change. I have my next couple weeks planned out like so:

    High carb Sunday
    low carb Monday
    low carb Tuesday
    high carb Wednesday
    low carb Thursday
    low carb Friday
    Ketosis Saturday
    Carb load Sunday

    high carb Monday
    low carb Tuesday
    low carb Wednesday
    high carb Thursday
    low carb Friday
    low carb Saturday
    high carb Sunday

    low carb Monday
    Ketosis Tuesday
    carb load Wednesday
    low carb Thursday
    low carb Friday
    high carb Saturday
    low carb Sunday

    Thank you for any responses
    Also, when going ketosis, what does everyone recommend calorie wise as I will only be eating meat.
    I will also be consuming several cups of greens through the course of the day but not on ketosis day.

  2. #2
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    The calories vary too much from low carb to high carb days.On the high carb day you should drop your protein way back. Overall I think the cals are bit high if your numbers are accurate.

    I am following somewhat of a carb cycling routine...my best advice is to not make things so complicated and complex. Keep it simple!

    I would personally just keep carbs moderate, I would consume 3 carb meals-
    once in the morning,another carb meal before workout and one more after workout. Also I noticed once I started doing more cardio the fat just started falling off, I found out cardio is EXTREMELY important....atleast for me it is.

  3. #3
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    Damn Audis4, who helped you with this protocol?

  4. #4
    lol.. I put the ball in motion but the calories are all jacked.

    It's something I used during contest prep with great success.
    Although his calories are too high for his LBM to cut.

    Here is what I quoted in my PM
    "After a cycle during PCT you'll always want to make sure you're in a positive caloric state, never go below maintenance until your hormone levels are normal again.
    Carb cycling can be used to bulk or cut, just gotta adjust the days and ratios.. Keep the calories the same and throw a cheat day in there once every week or two to boost calories up to close to 4000, then next day back on track, the cheat day should include good foods just like normal but in larger amounts. No junk."

    Audi.. you didn't adjust your macros to compensate for the higher carbs in your high-carb day. Your protein intake will be around .8g/lb of LBM. Also on your "carb load" day, again your protein is way too high, you should do very little protein on this day and restore your glycogen, Try 400-500 low GI carbs and around 150g protein and little fat. A high carb day is not considered your cheat day. A cheat day is used in my protocol every 2wks or so if that, a carb-load day is used after you've completely depleted your glycogen stores.

    Should've explained it better, apologize.
    Last edited by IBdmfkr; 10-17-2006 at 11:04 PM.

  5. #5
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    Quote Originally Posted by I**mfkr
    lol.. I put the ball in motion but the calories are all jacked.

    It's something I used during contest prep with great success.
    Although his calories are too high for his LBM to cut.

    Here is what I quoted in my PM
    "Carb cycling can be used to bulk or cut, just gotta adjust the days and ratios.. Keep the calories the same and throw a cheat day in there once every week or two to boost calories up to close to 4000, then next day back on track, the cheat day should include good foods just like normal but in larger amounts. No junk."

    Audi.. you didn't adjust your macros to compensate for the higher carbs in your high-carb day. Your protein intake will be around .8g/lb of LBM. Also on your "carb load" day, again your protein is way too high, you should do very little protein on this day and restore your glycogen, Try 400-500 low GI carbs and around 150g protein and little fat. A high carb day is not considered your cheat day. A cheat day is used in my protocol every 2wks or so if that, a carb-load day is used after you've completely depleted your glycogen stores.

    Should've explained it better, apologize.
    I'm not familiar with carb cycling at all...lemme get this straight
    what should my macros look like on low carb and high carb days? I know carb load is around 4000 but what do you mean I'm not compensating...do I need to drop the low carb days down much lower?

  6. #6
    From previous PM.

    "I like it a lot, looks similar to how I'd approach it if I were trying to lose fat slowly.
    If I wanted to maximize fatloss I'd cycle carbs..
    So say this day you just mentioned was your higher carb day, you'd do two lower carb days in a row after this one..
    Adjust your protein up a bit and Only take carbs breakfast and PWO, otherwise it's all veggies and only green veggies after your PWO carbs.
    Calories will need to come down from 3K because that's probably your maintenance or close to it.
    I see you dipping down to 2200-2400 on low carb days but keep your protein high! like around 400g/day and carbs around 100-150.
    Ex low carb day: Prot/carb/fat - 400/100/60=2500
    high carb day: Prot/carb/fat - 300/250/30=2500
    Cheat day once every 10days - shoot for 3500 calories

    keto day once every 7-10days after two low carb days! I'll have to go into further detail on how to do this, it won't be fun but you'll take off approx 1lb of fat in a day. You do meat only no veggie/no carbs/no supplemental fats and cardio AM,PM and following AM.. it sucks but it works! especially when on anabolics.. I don't recommend this to a natural BB'er."

    Not sure how you came up with the numbers you listed off of my PM.
    You have to be deficient in calories to lose weight, period.
    Carb cycling is just one way that works to lose weight.. other methods such as simply eating a balanced diet below your maintenance calories for the day works as well.. ppl will react differently, I find cycling carbs helps take the fat on faster so I recommended for you to try this, you'd have to adjust it as the weeks went by to be more customized to yourself obviously, what I typed was just a generalized idea of how you'd go about doing it.

  7. #7
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    excellent thanks IB-d...not sure how I fvcked your pm up so much with my diet lol. I set my macros to what you recommended and will change as i see fit. thanks again.

  8. #8
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    Quote Originally Posted by I**mfkr
    lol.. I put the ball in motion but the calories are all jacked.

    It's something I used during contest prep with great success.
    Although his calories are too high for his LBM to cut.

    Here is what I quoted in my PM
    "After a cycle during PCT you'll always want to make sure you're in a positive caloric state, never go below maintenance until your hormone levels are normal again.
    Carb cycling can be used to bulk or cut, just gotta adjust the days and ratios.. Keep the calories the same and throw a cheat day in there once every week or two to boost calories up to close to 4000, then next day back on track, the cheat day should include good foods just like normal but in larger amounts. No junk."

    Audi.. you didn't adjust your macros to compensate for the higher carbs in your high-carb day. Your protein intake will be around .8g/lb of LBM. Also on your "carb load" day, again your protein is way too high, you should do very little protein on this day and restore your glycogen, Try 400-500 low GI carbs and around 150g protein and little fat. A high carb day is not considered your cheat day. A cheat day is used in my protocol every 2wks or so if that, a carb-load day is used after you've completely depleted your glycogen stores.

    Should've explained it better, apologize.
    Haha. I was looking at the outline and was impressed with the ordering of the days. Then I looked at his example of each day and said "WTF??" LOL.

    Good job clearing it up IB-d.

  9. #9
    That's just one variation of it.. try it for a while but make the required adjustments as needed Audi.

    If this doesn't work very well after 6-8wks then contact me and try a different approach. But it should be good for the first 5-10lbs of fat atleast if done right with the right amount of cardio.

  10. #10
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    Quote Originally Posted by I**mfkr
    That's just one variation of it.. try it for a while but make the required adjustments as needed Audi.

    If this doesn't work very well after 6-8wks then contact me and try a different approach. But it should be good for the first 5-10lbs of fat atleast if done right with the right amount of cardio.
    sounds good, I'll keep close watch to my diet/progress and let you know how everything works out. I am doing 6days min. of cardio for about 45min @ 65-70% of max heart rate.

  11. #11
    I always have a ton of romaine lettuce in the refrid.
    It has very little cal.
    dip in balsamic vinegar and eat.
    When you can't stand the hunger while dieting, fills you up.

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