First carb up tomorrow, how does it look?

[slippin]

Hi everyone,

I've been following the Anabolic Diet for the last 12 days and have my first carb load starting tomorrow. I'm down 13 lbs so far, 10 of which was holiday water weight. I've decided to do a 36 hr carb up, Sat. morning through Sun. night. If I come out puffy I'll reduce it to a 12 hr carb up next week.

I should state that my goal is body fat reduction. I'm currently sitting around 12% and looking to get in the single digits by 2/28. My target calories for the weekend are slightly higher, about 200, than my weekly daily intake.

Also, the macro ratios are slightly different for the AD vs. CKD, fats a little higher and protein a little lower during the carb phase.

Target Calories: 2400

Target Macros
60% CHO = 1440 cals = 350g
25% FAT = 600 cals = 66g
15% PRO = 360 cals = 90g

MEAL 1
3 (real) Whole Grain Waffles
1/2 cup Sugar Free Syrup
2 cups Honey Combs
1 cup Skim Milk

MEAL 2
1 cup dry Oats
2 oz Blueberries
1/4 cup Sugar Free Syrup

MEAL 3
1 cup dry Oats
2T Smuckers Natty PB

MEAL 4
1.5 cups sweet potatoes
1 cup brocolli

MEAL 5
1.5 cups sweet potatoes
1 cup brocolli

MEAL 6
2 slices whole wheat high fiber bread
2T Smuckers Natty PB
2T Smuckers Low Sugar Jelly

Breakdown
Figures taken from FitDay PC

Calories: 2548
FAT: 62g 22%
CHO: 410g (60g fiber) 58%
PRO: 98g 15%

After subtracting fiber it comes out to 2390 cals and 350g CHO, right on target.

While not 100% clean, it's certainly not that dirty either. I'll be following the same meal plan for both days except I'll be cutting out the Honeycombs on Sunday.

I'm also thinking about having a piece of fruit first thing in the AM tomorrow and performing a depletion workout.

What do you guys think?

Thanks!
-slip

[chimponarope]

Looks pretty good to me.

The fruit is a take it or leave it thing for me personally. Won't do you any harm though to do the first few by the book then trying it without and seeing if you find it any easier or harder to deplete.

[MrLovrLovr]

If only everybody carbed up as clean as you . you got ONE thing in there that could go ..
Besides eating totally clean foods both days I did my 1st one , I definately had more than one thing I should not have .

and fully intend to do so again

[slippin]

Originally Posted by chimponarope

Looks pretty good to me.

The fruit is a take it or leave it thing for me personally. Won't do you any harm though to do the first few by the book then trying it without and seeing if you find it any easier or harder to deplete.

Thanks chimponarope. The AD book doesn't mention anything about a depletion workout but I don't think it would hurt to add it. I'm still on the fence about it since I already do a 4 day split routine and it would border on over training.

Originally Posted by MrLovrLovr

If only everybody carbed up as clean as you . you got ONE thing in there that could go ..
Besides eating totally clean foods both days I did my 1st one , I definately had more than one thing I should not have .

and fully intend to do so again

Yeah, my goal is to do the first few clean. Superbowl is coming up and I'm not making any promises then

[chimponarope]

Originally Posted by slippin

Thanks chimponarope. The AD book doesn't mention anything about a depletion workout but I don't think it would hurt to add it. I'm still on the fence about it since I already do a 4 day split routine and it would border on over training.

If it helps I've done a five day split once with a depletion thrown in and I didn't slip into over training BUT everyone is different.

How'd it go?

[MassAppeal]

Originally Posted by slippin

Hi everyone,

I've been following the Anabolic Diet for the last 12 days and have my first carb load starting tomorrow. I'm down 13 lbs so far, 10 of which was holiday water weight. I've decided to do a 36 hr carb up, Sat. morning through Sun. night. If I come out puffy I'll reduce it to a 12 hr carb up next week.

I should state that my goal is body fat reduction. I'm currently sitting around 12% and looking to get in the single digits by 2/28. My target calories for the weekend are slightly higher, about 200, than my weekly daily intake.

Also, the macro ratios are slightly different for the AD vs. CKD, fats a little higher and protein a little lower during the carb phase.

Target Calories: 2400

Target Macros
60% CHO = 1440 cals = 350g
25% FAT = 600 cals = 66g
15% PRO = 360 cals = 90g

MEAL 1
3 (real) Whole Grain Waffles
1/2 cup Sugar Free Syrup
2 cups Honey Combs
1 cup Skim Milk

MEAL 2
1 cup dry Oats
2 oz Blueberries
1/4 cup Sugar Free Syrup

MEAL 3
1 cup dry Oats
2T Smuckers Natty PB

MEAL 4
1.5 cups sweet potatoes
1 cup brocolli

MEAL 5
1.5 cups sweet potatoes
1 cup brocolli

MEAL 6
2 slices whole wheat high fiber bread
2T Smuckers Natty PB
2T Smuckers Low Sugar Jelly

Breakdown
Figures taken from FitDay PC

Calories: 2548
FAT: 62g 22%
CHO: 410g (60g fiber) 58%
PRO: 98g 15%

After subtracting fiber it comes out to 2390 cals and 350g CHO, right on target.

While not 100% clean, it's certainly not that dirty either. I'll be following the same meal plan for both days except I'll be cutting out the Honeycombs on Sunday.

I'm also thinking about having a piece of fruit first thing in the AM tomorrow and performing a depletion workout.

What do you guys think?

Thanks!
-slip

target calories:2400

is that how much total calories you eat for both saturday and sunday?or you eat 2400 cals saturday and another 2400 cals sunday?
sorry im a noob to this.just getting some ideas for my first carb-up.
on a cut, during carb-up, how much more calories above maintenance should i eat?what about when clean bulking?
one more thing, on my 1st carb-up day do i eat high gi carbs and 2nd day low gi or vice versa?

[MrLovrLovr]

I eat 4400 calories day 1 of my carb - 700g carbs . my maintenance cals are about 2500 or so ..
day 2 2600-2700 ..
I put on about 8 lbs and am down 2 more than what I was previous to that carb up by the end of the next 10 days after it
at least I was last time

General rule is 10g / lb carbs 1st 24 5g / 2nd 24 - but that's more for SWOLE guys with a lot of muscle .
so a 24 hour carb up is usually sufficent for normal folks
at 20-30% or so over maintenance carbs being 65-70% and protein 1g/lb LBM and remaining fats .