Carb cycling for Dummies!!!

JnJ23 · 09-24-2004, 07:46 PM

I have seen many post regaurding carb cycling and different methods of doing it. So I will be explaining it so everyone can understand, and not keep asking annoying question about how to do it, because there are many articles and threads to show you how to do it, but many people still dont seem to understand some basic principles. I will try to make this as simple as possible. The plan everyone is most familiar with is Twin Peak's carb cycling so that's what im going to be explaining.

There are 3 types of days on this diet:

High carb
No carb
Low carb

Here are approved sources of Carbs, Protein, and Fat.

* Approved Carbohydrates:
* Brown rice
* Oats (Slow Cooked Preferred)
* Sweet potatoes or Yams
* Fiber One (All Bran) Cereal
* Starchy Veggies (corn, peas, etc.)
* Beans/Legumes
* Approved Yet Limited Carbohydrates**
* Whole-wheat pasta
* Whole grain breads, pitas, etc.

Approved Lean Protein Sources
* Chicken (white meat)
* Turkey (white meat)
* Tuna Fish (can)
* Fish (flounder, tuna (fatty or not), salmon, shark, etc.)
* Shellfish (all types)
* Protein (preferably whey post workout, and casein before bed; MRPs must be low-carb)
* Lean beef (including lean cuts of steak)
* Cottage Cheese (0 or 1% fat)
* Egg whites (egg beaters)

Approved Higher-Fat Protein Sources

* Chicken (dark meat)
* Turkey (dark meat)
* Eggs (half whites, half whole eggs)
* Steak and other meats (not exceptionally high fat cuts)
* Cottage Cheese (Whole Milk)

Fat Sources (an amount equal to 10 to 15 grams of fat).

* (Natural) Peanut Butter
* Flax Oil
* Heavy Whipping Cream
* Mayonnaise
* Hemp Seed Oil
* Olive Oil

Protein: Protein should be kept to at least 1g/lb, no less. You can consume more if you like, but no less than 1g/lb. I would also like to add the protein should be the first macronutrient eaten before any other, especially on high carb days where you consume alot of carb, EAT YOUR PROTEIN FIRST.

Fat: Fat satys relativley low every day and does not change for that matter. The average fat range for most people is between 30-50grams.

High carb day:On high carb days, you can consume as much carbs as you want in 4 out of your 6 meals, or if you eat 5 meals then 3 out of your 5, but remember these carbs must come from the approved list above. High carb days should be the day where you are the most physically active of all. A small peice of fruit can be added to each carb meal.

No carb day:On no carb days, you do not consume any carbs at all, except for veggies(unlimited).

Low carb day:On this day you simply consume 1gcarb/lb. But you would only have 3 out of your 6 meals, or 2 if you only have 5, that contain carbs. Again fruit can be added to you carb meals.

CUTTING

What is reccommend for most, is having 2 high carb, 3 low carb, and 2 no carb days. This can be tweaked to fit your bodytype, etc...

BULKING

You should have no less than 3 high carb days, and no more than 1 no carb day, and again this can be tweaked to fit your bodytype, i.e. endo 3 high carb, ectos 4 high carb, etc....

Twin peak reccommends that you supplement with fish oil daily.

Daily reccommended dosage for fish oil:

Endomorph – 10+ grams of oil per day
Mesomorph – 6 grams of oil per day
Ectomorph – 2 grams of oil per day

So here is the plan simply laid out so everyone can understand it without any questions(hopefully).

Link's for more detailed information:

http://www.avantlabs.com/main.php
http://www.bodybuilding.com/fun/par30.htm
http://www.bodybuilding.com/fun/par32.htm

Sixpack · 09-24-2004, 08:19 PM

Very good post,I lost some weight doing this thats for sure , but I found it very hard to bulk on for the pure fact on high carb days u get 4 high carb meals . Well I was unable to eat enough carbs in those 4 meals to make up for the low no carb days> This was not for me. There are so many different diets that people try. Some work , some don't work whats best for your body and go with it. I feel much better and look better having a complex carbs in all my meals except my bedtime meal. I just adjust the carb intake throughout the day

JnJ23 · 09-24-2004, 08:25 PM

Quote:

Originally Posted by Sixpack

Very good post,I lost some weight doing this thats for sure , but I found it very hard to bulk on for the pure fact on high carb days u get 4 high carb meals . Well I was unable to eat enough carbs in those 4 meals to make up for the low no carb days> This was not for me. There are so many different diets that people try. Some work , some don't work whats best for your body and go with it. I feel much better and look better having a complex carbs in all my meals except my bedtime meal. I just adjust the carb intake throughout the day

Ya, that could be a problem for some, not eating enough on the high carb days when your bulking. But me, oh im good on the high carb days

, i down like 4 cups of oats at each meal, while cutting

Sixpack · 09-24-2004, 08:33 PM

LOL damn 4 cups haha, I may try this diet again soon to see if i can do it 4 high carb days, 2 low carbs and 1 no carb for a lean bulk we will see what i can do

JnJ23 · 10-03-2004, 12:51 PM

BUMP, i put some work into this

antbrdwar · 10-03-2004, 01:04 PM

I dig this post, helps a noobie like me out a lot. Rep for you!

taffer · 10-03-2004, 03:57 PM

HIGH CARB DAY TODAY FOR MEEEE

after not having carbs for about 36hours(except vegies) you get a real high from stuffing down 90g oats, 250g cottage cheese and 100g yohgurt for breakfast

**Bignbuff** · 10-03-2004, 07:39 PM

Nice one!

Bump for you.

stan · 10-10-2004, 10:10 AM

do you think it is ok to drink as much millk as i want on high carb days? (low GI but all sugar)

alphafemale · 10-10-2004, 11:08 AM

Quote:

Originally Posted by taffer

HIGH CARB DAY TODAY FOR MEEEE

after not having carbs for about 36hours(except vegies) you get a real high from stuffing down 90g oats, 250g cottage cheese and 100g yohgurt for breakfast

Haha, me too! I ate 1 cup of oats, 2 cups of black beans, a large tomato, and 3 ounces of beef.

And I can't wait to eat it again in 3 hours!

taffer · 10-10-2004, 04:01 PM

heh this week i lost 2.2lbs

looks like i should probly eat more on low-carb days, i've been counting the fruit + fiber carbs in the total
or maybe i should eat more on no-carb days, i've been eating just over my minimums (with vegies of course!)

stan · 10-11-2004, 03:43 AM

Quote:

Originally Posted by stan

do you think it is ok to drink as much millk as i want on high carb days? (low GI but all sugar)

anyone?

taffer · 10-11-2004, 03:47 AM

twin peak doesnt suggest drinking milk because some people reactions to it, and even if you arent lactose intollerant, most people have a mild form of it, and any sort of strain on your immune system can be bad
try going without milk, see if you notice a positive change, personally i feel great after cutting out milk, and im going to be cutting out all dairy, except for my cottage cheese for my bed time meal! (i cant live without that, however the cultures should take case of the small amount of lactose in it)

so go at least a month without milk or dairy, see how you feel

Faitless · 10-11-2004, 04:00 AM

Good Post .. You Deserve A Rep When I Recharge

antbrdwar · 10-12-2004, 10:18 AM

I just began carb ycling yesterday with a High Day and today is a Low day. I chose to wake up a few hours early and have my 3 carb meals as Breakfast, PWO shake and PPWO Meal all with 3/4C oats and 100G of apple in the first and last. Now I have a question regarding the splitting up of the Carb meals in regards to the post-workout shake and post-post workout meal. With my shake I always have Oats.. but if I split up my meals and worked out at night as opposed to the morning, I'd want a good breakfast to start my ay which would therefore contain Carbs. That leaves me with 2 meals for carbs: One being pre-workout and one post-workout. So, would it be better to do Oats and Whey immediately post workout, or just whey as a shake followed an hour by Carbs and Protein like a normal PPWO meal?

Ideally I'd workout every morning so my breakfast would also be my preworkout meal and everything would be simple :P But classes keep me from being able to do this unless I end up going to bed at around 9pm each night which leaves very little time for studies. Thanks for the input guys.

Calves · 10-12-2004, 10:22 AM

Good post.

I had some difficulty carb cycling last time I went through it, but only due to lack of A+ prep work. As a guy with a job and a life, it can be very difficult to hit my calorie number in protein and good fats only on no-carb days while at work with limited cooking resources.

Those thinking of trying it, make sure you're ready for the slight hassle. You get big rewards, but it takes an effort.

Liquid · 10-12-2004, 10:42 AM

in my house, everyday is a high carb day

taffer · 10-12-2004, 04:17 PM

i reckon no-carb days are the easiest! you got the least baggage!
i figure i need a minimum of 140g of chicken/kangaroo/tuna to get the 33g of protein i need, so i just cut that up, use my forman style grill to grill up a batch of meat, then wrap that in foil and throw it in a box!

of course i have my vegies in another lunch box, thats no probs though

high-carb days are harder at school, cos you never know how much you will want, and im always worried that i wont bring enough

siamesedream · 10-12-2004, 04:57 PM

I'm a fat guy, 250 lbs. and am browsing this forum to find proper nutrition for my body-building plan I'm starting. Should I be using this advice or is this for people who are already thin?

Rippd · 10-12-2004, 05:00 PM

Carb cycling is good but this program is not. A no carb day is not the way to go, it is completely uneccesary and counterproductive to your goal especially if your training schedule has you working out on a no carb day.

BodyBuild03 · 10-12-2004, 05:24 PM

I love this diet... for me the worst is I constantly crave whey protein and oats no matter how much I get... even on the high carb days... no carb days are hard because I try to keep total carbs < 30 grams... high carb eating something like 420 but net 260g and then low something like 200 total but 130g net... only taking out all that damn fiber lol...

antbrdwar · 10-12-2004, 05:37 PM

Quote:

Originally Posted by BodyBuild03

I love this diet... for me the worst is I constantly crave whey protein and oats no matter how much I get... even on the high carb days... no carb days are hard because I try to keep total carbs < 30 grams... high carb eating something like 420 but net 260g and then low something like 200 total but 130g net... only taking out all that damn fiber lol...

Thats a lot of fiber :O The most I've had in any given day was like 40G.

BodyBuild03 · 10-12-2004, 05:41 PM

yup... lol but ive been doing it for about a month and my body is very adaptable... right now its like at 150g on a high carb day... lol about 1-2days after i hit that toilet like 5 times haha.

antbrdwar · 10-12-2004, 05:53 PM

What do you primarily eat for all that fiber? I LOVE Fiber One cereal but I ran out

Now I'm into oats like crazy, 3/4c-1c at every meal. They are so amazing. Besides that I really don't have much fiber.

taffer · 10-12-2004, 06:08 PM

i eat phyllium(sp?) husks for some extra fiber on no-carb days
i mix them with water, hold my nose and skull the whole cup, they really taste horrible, but they do the job, and the are natural
on high-carb days i eat enough oats to give me enough fiber for 10 years

although eating alot of vegies will also give you a good amount of fiber!

BodyBuild03 · 10-12-2004, 06:12 PM

Quote:

Originally Posted by antbrdwar

What do you primarily eat for all that fiber? I LOVE Fiber One cereal but I ran out

Now I'm into oats like crazy, 3/4c-1c at every meal. They are so amazing. Besides that I really don't have much fiber.

well let me tell u since I have it all on a spreadsheet...
*Main sources of fiber*
Wheat Bran...Oats...Kellogg's All Bran Cereal with Added Fiber... Boom...148.86grams of fiber on a high carb day from those sources

JnJ23 · 10-12-2004, 08:58 PM

Quote:

Originally Posted by antbrdwar

What do you primarily eat for all that fiber? I LOVE Fiber One cereal but I ran out

Now I'm into oats like crazy, 3/4c-1c at every meal. They are so amazing. Besides that I really don't have much fiber.

3/4-1c of oats?????? lol, i used to eat 3+ cups at each meal on my high carb days!

RaSP · 10-13-2004, 01:23 PM

What's a good fruit for the high carb days? I was thinking something relatively low GI like a pear or an apple. Any thoughts?

BTW, 3 cups of oats? Cooked I hope.

*R*

BodyBuild03 · 10-13-2004, 01:55 PM

Quote:

Originally Posted by RaSP

What's a good fruit for the high carb days? I was thinking something relatively low GI like a pear or an apple. Any thoughts?

BTW, 3 cups of oats? Cooked I hope.

*R*

i like strawberries... one apple has has like 16g carbs... each strawberry is 1g... so you could eat 16 lol...

JnJ23 · 10-13-2004, 02:25 PM

no, raw