Carb Cycling Diet For A Female

[SheraK12]

I'm wanting to try carb cycling but I'm not sure if I've gotten my numbers right when it comes to the amounts.... Can someone give me some insight please?

6 Meals A Day

High Carb Days
29 grams protein per meal
As many good carbs as I want (within reason) eaten 4 out of the 6 meals

Low Carb Days
29 grams protein per meal
58 grams carbs eaten during 3 out of the 6 meals

No Carb Days
29 grams protein per meal
No carbs except 1 cup of green veggies eaten during 3 out the 6 meals

**Fats are mainly low and are mainly consumed via the protein

Does that seem right for a female who is 5'9" 175 lbs and 16% bodyfat?

[WonderPug]

Firstly, the process is functional the same regardless of gender.

Next, there's no need to eat six meals per day. Meal frequency isn't important.

Additionally, I'm not sure why you're trying to partition macronutrients so precisely per meal.

Lastly, you comment about fat intake is troubling.

[SheraK12]

For the past 2 years I've been following competition diets that I've paid for via a well-known figure coach. I'm used to his style of diets but I want a change. I'm not looking to compete anymore. I just want to lose 10-15 lbs and keep it off.

I normally eat every 2-3 hours a day, so 6 meals a day is my norm.

I measure everything out that I eat so that's why I'm so precise with my numbers.

Honestly, I didn't really calculate fat consumption, but I know I will include fats such as peanut butter into some of my meals.

I just don't want to do anything wrong that will cause me to gain weight.

[WonderPug]

^ I'm not really sure of your question, then.

Your meal timing and macronutrient partitioning will have functionally zero impact on body composition.

Your total caloric intake will have a significant impact on bodyweight and body composition.

When it comes to macronutrients, assuming you'll remain engaged in resistance training, you should aim for at least 1.0 to 1.5 grams of protein per pound of lean body mass as well as at least 0.4 to 0.5 grams of fat per pound of bodyweight. Unless you're on a specialized diet such as keto, the remaining calories can come from any combination of macronutrients.

[ian0789]

^ I'm not really sure of your question, then.

Your meal timing and macronutrient partitioning will have functionally zero impact on body composition.

Your total caloric intake will have a significant impact on bodyweight and body composition.

When it comes to macronutrients, assuming you'll remain engaged in resistance training, you should aim for at least 1.0 to 1.5 grams of protein per pound of lean body mass as well as at least 0.4 to 0.5 grams of fat per pound of bodyweight. Unless you're on a specialized diet such as keto, the remaining calories can come from any combination of macronutrients.

^^^^^^^^^

You know what your maintenance calories are need and I am sure you know what it takes to gain / lose weight when your on and off for comps. So just do the same thing you are doing Calories wise and make sure you get your Protein / Fat needed like Pug said and fill the other area's with w/e you would like.

You might hold some water weight at 1st if you had been on a very low carb diet but things will even out.

[SheraK12]

This is my typical diet now.

4 egg whites, 1/2 cup oatmeal

2 rice cakes with 1 Tbsp peanut butter, 25 g protein shake

4 oz chicken, 1 cup broccoli, 1/3 cup brown rice

4 oz turkey, 1 cup broccoli

6 egg whites, 1 cup zucchini, 2 Tbsp salsa

25 g casein protein 1 Tbsp peanut butter


What would you do to change/fix it?

[On Fire]

Wonderpug is growing on me.

[Beech27]

What would you do to change/fix it?

I don't think I'm qualified to fix anything. But for the sake of satiety and sanity, I'd eat the whole egg, and probably a little more starch too. That diet seems altogether too rigid for my liking.

[WonderPug]

What would you do to change/fix it?

As always, please list your total caloric intake and the macronutrients that compose those calories (see stickies for more information, if needed).

That said, it seems that at least your dietary fat intake is too low.

[ian0789]

This is my typical diet now.

Your diet could be rice cakes and fish and you could gain, maintain or lose. See the last few post's =) They have given you the info you need. but a recap

.05xBW for Fat
1-1.5xBW for Pro
Fill other left over X amount of calories with Carbs, Pro, Fat