Carb Cycling

GoHardOrGoHome2 · 08-24-2007, 12:29 AM

So I really suck at trying to figure a diet schedule to get all the right vitamins/minerals, etc and I need help with it. Here's what I've came up with and please critque or give any suggestions. I posted this on another forum but I wanted more than 1-2 opinions so here it is. I'm about 6'4" 235 or so with 14-16%??? bf if I had to guess and just want to get some abs ha....

Ok, so here's what I came up with for a High carb day. I'll be doing the same meals for low carb & zero carb day but just alter amount of carb intake......I'll be getting bout 40-50g (6 meals) of protein per meal on every carb day and just eat as many carbs as I feel I can handle on high day while low carb day doing 1g/1lbs. bw while ingesting the carbs postworkout and the following meal or two afterwards (possibly one after pw and one later in the day) some days I'll have to mix around the meals because of my 2 effed up job schedules and plus they want me to be a bar back later when they open the club so I'll be up till like 1-2am so that will throw this **** all outta wack but I'll have deal with it I guess and work around it SOME HOW??

High Carb Day

7-7:30 am (ugh)
Eggs (Mostly all whites)
Fiber One All Bran Cereal
Fish Oil

8:30-9 am
Workout

10:00-10:30 am
Whey Protein Shake w/oats
Banana or Prunes
Tuna
100% Whole Wheat Bread/Baked or Sweet Potato

1:30-2 pm
Mixed Nuts
Brown Rice
Fish Oil

4:30-5 pm
Chicken Breast
Celery w/natural PB?
Apple or Kiwi

8:30-9 pm
Steak/Lean Beef/or Eggs
Spinach
Fish oil

11 pm (kinda late to eat I think but my schedule is effed up and hard to work around)
0-1% Cottage Chz
MRP or Casein Protein

Bed at 11-11:30

I'm going to be doing Z, L, H, repeat method and only train on the L/H carb days and base my training around that. (so I'll be doing refeed every 3rd and sometimes 5th day when repeating b/c that's how it works itself out)

So supps I'm going to use are still going to be a multi-vitamin and probably an E/C/A and possibly CLA to speed up the process a little. So is this one a little better?

BlueFenix13S · 08-24-2007, 10:01 AM

Your high carb days should be at least 50% of calories from carbs. Moderate carb days around 25-35%%, and no carb days are just that. Read the links in my sig. One of them is a carb cycling article.

GoHardOrGoHome2 · 08-24-2007, 02:55 PM

Ok, well I have the carbs pre, post carbs. So I can just adjust how much of that food I have planned to equal the % that needs to be taken. As far as trying to consume carbs 60-90 mins. after post-workout at 25% will be tougher b/c of my job (doesn't allow breaks) so I can't get that one in till 1:30 (3 hours after) so yeah. So all I need to do is figure up how many carbs I need to be doing on L/H day and find the ratio in those 3 meals. Anything else you guys see wrong?

Oh yeah, as far as upping my fats.....can I just take more fish oil or do I need to get another fat like flax seed or something?

BlueFenix13S · 08-24-2007, 06:15 PM

Quote:

Originally Posted by GoHardOrGoHome2

Ok, well I have the carbs pre, post carbs. So I can just adjust how much of that food I have planned to equal the % that needs to be taken. As far as trying to consume carbs 60-90 mins. after post-workout at 25% will be tougher b/c of my job (doesn't allow breaks) so I can't get that one in till 1:30 (3 hours after) so yeah. So all I need to do is figure up how many carbs I need to be doing on L/H day and find the ratio in those 3 meals. Anything else you guys see wrong?

Oh yeah, as far as upping my fats.....can I just take more fish oil or do I need to get another fat like flax seed or something?

Before I started cycling, I isolated complex carbs to breakfast and PWO only , and fruit pre-workout with pretty decent results. On my off days I only had complex carbs for breakfast and fruit with my morning snack and lunch. If you don't really wanna mess with ratios and go through that much planning, try that. Take in carbs for breakfast and right around your workout. It works out about the same in the end, since that is when your carbs are put to good use.

GoHardOrGoHome2 · 08-24-2007, 08:05 PM

Well my pre workout is my first meal (breakfast) of the day so I can't really do the fruit and complex carbs like that. Guess I can do 1/2 complex and 1/2 fruit and then 1/2 complex and 1/2 fruit at another meal? but I can def up my fat with some flax and egg yolks, more fatty beef, etc.