hey fatluke.. i suggest u do some more reading on ur own to get a good understanding of the carb cycle.. depending on ur bf% it may or may not be necessary.. not that its not effective but if ur higher in bf u could get by with a healthy deficit and a strait low carb diet and save the cycle for when progress slows or halts...

the way i do mine is i establish my moderate day first.. my tdee is @3000cals so i start my moderate day at 2200cals (a good deficit) and i keep carbs what i consider moderate @150g.. 150g carbs = 600cals.. i run my fat at 20%total cals which at 2200cals is 440cals and @49g fat.. so:

600cals (carbs) + 440cals (fat) = 1040cals

2200 - 1040 = 1160cals

1160/4 = 290 (grams protein)

therefore my split is:
2200cals
290g pro
150g carbs
49g fat

moderate day is done

from here i simply reduce carbs down to 50g and i eliminate all "starches" and replace with 50g from green veggies only.. i leave fat and protein the same which puts macros at:

290g pro
50g carbs
49g fat

this by default reduces caloric intake by 400cals which puts me @1800cals on low days

i do similarly for high days but instead add another 150g of starchy carbs which will bring my total cals up by 600cals to 2800..

and there u have my method for designing my carb cycle diet.. all thats left is picking the rite food choices..

after this u then decide how many days of each type of day u want to have in ur cycle.. for myself ive found 3days low, 1 high day, 3days moderate to be a good cycle.. so on a mon thru sun schedule itd look like this:

mon low
tue low
wed low
thu high
fri mod
sat mod
sun mod

then i structure my workout schedule accordingly.. in my experience ive found total body workouts to be very effective..

monday and tues i do depletion workouts.. 5-6 sets x 15 reps (trying to be under tension for 45secs per set). this is very difficult and i usually feel light headed and nausea by the time its all done as well as depleted.. i use this to deplete muscle glycogen.. it takes @10-12 sets per bodypart in this style of workout i have learnd to deplete muscle glycogen.. sometimes theres still some left even after the 2 workouts..

wed and thurs are a good time for fasted cardio..