how long should you carb cycle for?

[jklipouse]

looks like stem has sorted you out.

on your high carb day id go for more than 300g of carbs. its all about glycogen replacement so you can work it off again on the moderate days and build the muscle you have (or proabably have) lost during the low carb peroid. i followed the UD2.0 plan by lyle mcdonald and i was eating 1200g of carbs on the high day. later i changed it down to 800g as i thought 1200 was a bit excessive. although he says its fine due to you glycogen stores going into supercompensation with being glycogen starved. i just felt too sluggish eating 1200g in a short period. but your body has space for aprox 500g of carbs without supercompenastion so even 500g would mean nothing would go to fat, all energy to burn off in the gym.
maybe aswell up the moderate carbs up slightly to 200-250, but depends on your training goals.

also, i dropped working calves in depletion workouts. id persoanlly swap for dead lifts or squats, nothing too heavy tho.

yea i started reading it made it half way thro it and never finished the book!!! gonna go back and read though it!!! wow 1200g of carbs how the hell did you manage this ? all complex? i find it hard to consume 300g on carb days !! digsy what did your protein and fat intake look like on high and mod days? i take it you where upwards around 6,000 cal on high days?

[digsy1983]

yea i started reading it made it half way thro it and never finished the book!!! gonna go back and read though it!!! wow 1200g of carbs how the hell did you manage this ? all complex? i find it hard to consume 300g on carb days !! digsy what did your protein and fat intake look like on high and mod days? i take it you where upwards around 6,000 cal on high days?

I only ate minimal amounts of protein on my high carb day. I aimed for roughly 125-150g, enough to cover the amount needed for protein turnover. (minimum recommendation is 1g per 1kg of bodyweight) your not in an anabolic state and you don't workout on your high carb refeed (or at least I didn't) so you don't need alot of protein. As for my fat intake that was basically just what came in my carbs and fish oil capsules.
It was mainly complex carbs but I did eat some cereals and milk. It depends on how strict you want to be, some people seem fine eating simple sugar carbs and then cutting them out again but I found when I had a lot of fast carbs I craved them for days after. I just had to take the mind set of it still being a diet and that it wasn't an excuse to pig out during the refeed.

I'd highly advise finishing the ud2.0 book as it all makes sence why and what you are doing. You seems to have it nailed down tho by how you've set your plan up, just a few minor tweaks could prove very beneficial.