Bulking while carb cycling?

[audis4]

^^sounds good bro!

you'll do great!

[M302_Imola]

Here it is guys tweek away! Cycling will be as follows: mon-high, tue-low, wed-low, thur-high, fri-low, sat-low, sun-low. The overall cals seem to be a little low for a lean bulk but I am going to be very patient and adjust as needed...keeping in mine my main goal is to keep bodyfat low and gain lean mass slowly. Thanks to all of those that have helped thus far

Lean Bulk Diet – High Carb (Refeed)

CALORIES FAT(g) PROTEIN(g) CARBS(g)

MEAL 1: 7am
PROTEIN SHAKE 120 1 24 3
EGG BEATERS 8OZ 120 0 25 4
1 CUP OATMEAL 300 4 10 54
1 BANANA 121 0 1 31

TOTAL 661 5 60 92

MEAL 2: 9:30am
1 CAN TUNA 150 3 28 1
3 EGG WHITES 48 0 10 0
1.5 CUP OATMEAL 450 8 15 81
1 CUP BROC
TOTAL 648 11 53 82

MEAL 3: 12:30am
1 CUP SWT POT 261 7 3 48
4 OZ CHICK 150 5 27 0
BROC 30 0 1 4
1 TSP. FISH OIL 40 5 0 0

TOTAL 481 17 31 52

MEAL 4: 3:30pm
1 CAN TUNA 150 3 28 1
3 EGG WHITES 48 0 10 0
1 CUP OATMEAL 300 4 10 54
1 TSP. FISH OIL 40 5 0 0

TOTAL 538 12 48 55

WORKOUT: 4:15-6:00pm

MEAL 5: 6pm (pwo)
2 SCOOPS WHEY 240 2 48 6
1 CUP OATMEAL 300 6 9 54
1 BANANA 121 0 1 31

TOTAL 661 8 58 91

MEAL 6: 8pm
SAUTEED TALAPIA 200 2 42 0
SMALL SWEET POTATOE 115 0 8 25
BROC 30 0 1 4

TOTAL 345 2 51 29

MEAL 7: 10pm
½ CUP COTTAGE CHEESE 80 1 13 0
SCOOP CASEIN 120 2 24 2
1 TSP. NATTY PB 105 8 4 3

TOTAL 305 11 41 5

TOTAL (TOTAL) 3639 65 342 406
CALS 3639 17% 38% 45%


Lean Bulk Diet – Low Carb

CALORIES FAT(g) PROTEIN(g) CARBS(g)

MEAL 1: 7am
PROTEIN SHAKE 120 1 24 3
EGG BEATERS 8OZ 120 0 25 4
1 CUP OATMEAL 300 6 10 54

TOTAL 540 7 59 61

MEAL 2: 9:30am
1 CAN TUNA 150 3 28 1
3 EGG WHITES 48 0 10 0
½ OZ ALMONDS 85 8 3 3
BROC

TOTAL 283 11 41 4

MEAL 3: 12:30am
1 SCOOP WHEY 120 2 24 2
4 OZ CHICK 150 5 27 0
BROC 30 0 1 4
1 TSP. FISH OIL 40 5 0 0

TOTAL 340 12 52 6

MEAL 4: 3:30pm
4 OZ CHICK 150 5 27 0
3 EGG WHITES 48 0 10 0
1 CUP OATS 300 6 9 54
BROC

TOTAL 498 11 46 54

WORKOUT: 4:15-6:00pm

MEAL 5: 6pm (pwo)
2 SCOOPS WHEY 240 2 48 6
1 CUP OATMEAL 300 6 10 54

TOTAL 540 8 58 60

MEAL 6: 8pm
SAUTEED TALAPIA 200 2 42 0
SMALL SWEET POTATOE 115 0 8 25
BROC 30 0 1 4

TOTAL 345 2 51 29

MEAL 7: 10pm
½ CUP COTTAGE CHEESE 80 1 13 0
SCOOP CASEIN 120 2 24 2

TOTAL 200 3 37 2

TOTAL (TOTAL) 2746 54 344 216
CALS 2746 18% 50% 32%

2 HIGH CARB DAYS = 3639(2) = 7278
5 LOW CARB DAYS = 2746(5) = 13730
21008/7 = 3001 AVG DAILY CALS

[M302_Imola]

bump for my revised diet plan!

[audis4]

Here it is guys tweek away! Cycling will be as follows: mon-high, tue-low, wed-low, thur-high, fri-low, sat-low, sun-low. The overall cals seem to be a little low for a lean bulk but I am going to be very patient and adjust as needed...keeping in mine my main goal is to keep bodyfat low and gain lean mass slowly. Thanks to all of those that have helped thus far

Lean Bulk Diet – High Carb (Refeed)

CALORIES FAT(g) PROTEIN(g) CARBS(g)

MEAL 1: 7am
PROTEIN SHAKE 120 1 24 3
EGG BEATERS 8OZ 120 0 25 4
1 CUP OATMEAL 300 4 10 54
1 BANANA 121 0 1 31

TOTAL 661 5 60 92
drop the banana and add a healthy fat
MEAL 2: 9:30am
1 CAN TUNA 150 3 28 1
3 EGG WHITES 48 0 10 0
1.5 CUP OATMEAL 450 8 15 81
1 CUP BROC
TOTAL 648 11 53 82
too many carbs IMO, add another meal if needed.
MEAL 3: 12:30am
1 CUP SWT POT 261 7 3 48
4 OZ CHICK 150 5 27 0
BROC 30 0 1 4
1 TSP. FISH OIL 40 5 0 0

TOTAL 481 17 31 52
good
MEAL 4: 3:30pm
1 CAN TUNA 150 3 28 1
3 EGG WHITES 48 0 10 0
1 CUP OATMEAL 300 4 10 54
1 TSP. FISH OIL 40 5 0 0

TOTAL 538 12 48 55
good
WORKOUT: 4:15-6:00pm

MEAL 5: 6pm (pwo)
2 SCOOPS WHEY 240 2 48 6
1 CUP OATMEAL 300 6 9 54
1 BANANA 121 0 1 31

TOTAL 661 8 58 91
I'd do 1 scoop whey, 1/2 cup ff cc, 1/2 cup oats, and 1 banana
MEAL 6: 8pm
SAUTEED TALAPIA 200 2 42 0
SMALL SWEET POTATOE 115 0 8 25
BROC 30 0 1 4

TOTAL 345 2 51 29
add carbs here
MEAL 7: 10pm
½ CUP COTTAGE CHEESE 80 1 13 0
SCOOP CASEIN 120 2 24 2
1 TSP. NATTY PB 105 8 4 3

TOTAL 305 11 41 5
do 2 tbsp natty pb
TOTAL (TOTAL) 3639 65 342 406
CALS 3639 17% 38% 45%
looks decent overall. some meals had too many carbs/cals. Make calories constant/meal and possibly add 1 more meal.

Lean Bulk Diet – Low Carb

CALORIES FAT(g) PROTEIN(g) CARBS(g)

MEAL 1: 7am
PROTEIN SHAKE 120 1 24 3
EGG BEATERS 8OZ 120 0 25 4
1 CUP OATMEAL 300 6 10 54

TOTAL 540 7 59 61
good
MEAL 2: 9:30am
1 CAN TUNA 150 3 28 1
3 EGG WHITES 48 0 10 0
½ OZ ALMONDS 85 8 3 3
BROC

TOTAL 283 11 41 4
add more fats
MEAL 3: 12:30am
1 SCOOP WHEY 120 2 24 2
4 OZ CHICK 150 5 27 0
BROC 30 0 1 4
1 TSP. FISH OIL 40 5 0 0

TOTAL 340 12 52 6
drop the whey. add more chicken. add more fats.
MEAL 4: 3:30pm
4 OZ CHICK 150 5 27 0
3 EGG WHITES 48 0 10 0
1 CUP OATS 300 6 9 54
BROC

TOTAL 498 11 46 54
good
WORKOUT: 4:15-6:00pm

MEAL 5: 6pm (pwo)
2 SCOOPS WHEY 240 2 48 6
1 CUP OATMEAL 300 6 10 54

TOTAL 540 8 58 60
ok
MEAL 6: 8pm
SAUTEED TALAPIA 200 2 42 0
SMALL SWEET POTATOE 115 0 8 25
BROC 30 0 1 4

TOTAL 345 2 51 29
fine
MEAL 7: 10pm
½ CUP COTTAGE CHEESE 80 1 13 0
SCOOP CASEIN 120 2 24 2

TOTAL 200 3 37 2
add in a fat source.
TOTAL (TOTAL) 2746 54 344 216
CALS 2746 18% 50% 32%

2 HIGH CARB DAYS = 3639(2) = 7278
5 LOW CARB DAYS = 2746(5) = 13730
21008/7 = 3001 AVG DAILY CALS

My suggestions are in BOLD. Those are just my opinions so honestly do what you think is best and let us know how this goes for you; I'm very curious.

On your high carb day, focus on keeping meals 5-600cals/meal and carbs around 50-55g/meal. I would keep fats lower.

On low carbs days, keep calories over maintenance (because you are carb cycling not calorie) and keep protein/fats high and carbs low.

Best of luck to you, let me know what you change.

[M302_Imola]

My suggestions are in BOLD. Those are just my opinions so honestly do what you think is best and let us know how this goes for you; I'm very curious.

On your high carb day, focus on keeping meals 5-600cals/meal and carbs around 50-55g/meal. I would keep fats lower.

On low carbs days, keep calories over maintenance (because you are carb cycling not calorie) and keep protein/fats high and carbs low.

Best of luck to you, let me know what you change.

Thanks for the suggestions bro, you have been most helpful. I agree with most of your suggestions. I am going to keep the same diet as I posted above for about two weeks and then access. I know that I am starting on the low side but I want to take baby steps in my goal toward 200 lbs. If I am not seeing results initially I will incorporate your suggestions into my diet. I am trying to get in-tune with my body and adjust cals accordingly. I appreciate your interest and I will keep you updated.

[M302_Imola]

Nolva what's your take on my revised diet? Audis4 was saying that on my refeed days some of my meals contain to many carbs, but I was under the impression that as long as my carbs are low GI eating around 100g per meal wasn't a problem? I know some guys that eat as many carbs as the can stomach on their refeed days. Set me straight on this please.

[novastepp]

Nolva what's your take on my revised diet? Audis4 was saying that on my refeed days some of my meals contain to many carbs, but I was under the impression that as long as my carbs are low GI eating around 100g per meal wasn't a problem? I know some guys that eat as many carbs as the can stomach on their refeed days. Set me straight on this please.

He gave you sound advice. We both agree that keeping an even calorie spread throughout the day is appropriate. when you are jumping up to high 600's and then down into the 400's that's the fluctuation we try to avoid.

I personally don't see a problem with a high carb day. I know a few of the older guys I learned from here, will go waaaay up with their carbs. they will only do that once evry couple of weeks, but I think your macro spreads are appropriate for now.

I say for now because your next step, at which you are currently stuck, is implementation. You should start up the revised diet, and evaluate yourself daily. (How do you feel after each meal? when do u have the most energy? any lightheadedness? Any fatigue? How are the lifts? are they progressing well? how do you look in the mirror? holding fat gain off at least for now?) keep track for a week or two and then make any necessary adjustments to your diet accordingly.

but honestly for now, get going. keep us updated in this thread too. make it a log.

[M302_Imola]

He gave you sound advice. We both agree that keeping an even calorie spread throughout the day is appropriate. when you are jumping up to high 600's and then down into the 400's that's the fluctuation we try to avoid.

I personally don't see a problem with a high carb day. I know a few of the older guys I learned from here, will go waaaay up with their carbs. they will only do that once evry couple of weeks, but I think your macro spreads are appropriate for now.

I say for now because your next step, at which you are currently stuck, is implementation. You should start up the revised diet, and evaluate yourself daily. (How do you feel after each meal? when do u have the most energy? any lightheadedness? Any fatigue? How are the lifts? are they progressing well? how do you look in the mirror? holding fat gain off at least for now?) keep track for a week or two and then make any necessary adjustments to your diet accordingly.

but honestly for now, get going. keep us updated in this thread too. make it a log.

I see what you are saying. I am going to try to level out my meals to give a constant caloric intake without osilating from 600 cals one meal then 400 the next. I will keep updating this thread. Don't have enough time for a daily log so I might just do a weekly one. I weigh every monday so every tuesday would be a good day to post results of the prior week. Thanks for your help nolva.

[audis4]

Thanks for the suggestions bro, you have been most helpful. I agree with most of your suggestions. I am going to keep the same diet as I posted above for about two weeks and then access. I know that I am starting on the low side but I want to take baby steps in my goal toward 200 lbs. If I am not seeing results initially I will incorporate your suggestions into my diet. I am trying to get in-tune with my body and adjust cals accordingly. I appreciate your interest and I will keep you updated.

sounds good bro! keep us updated on your progress! follow the mirror as your guide