Carb Cycling...PScarb.....TinyTom.... - UK-Muscle Body Building Community

**hackskii** · 18-11-2005, 03:38 PM

Although I dont do this myself.

Can you guys give me an idea of what you do in regards to carb cycling for pre-contest diets?

What I am looking for is help with the numbers (I know we all are not the same), but just a general idea of how you guys do the carb cycling to get into the single digit body fat %.

the_gre8t_1ne · 18-11-2005, 03:39 PM

Im so with u scott! i h8 double digits, wouldn't mind a 10 tho

**hackskii** · 18-11-2005, 03:42 PM

WOW, I just posted that

It is really for another member that I thought this would be the best approach.

I am not going to compete myself, well maybe against winger

, but carb cycling is good for the guy that wants to be his leanest for a specific event.

Really low bodyfat is not that healthy (that is what I always tell myself to feel better

), no seriously tho.

the_gre8t_1ne · 18-11-2005, 03:50 PM

I just wanna drop bodyfat, i would be happy with 10% and some abs! I dont wanna steal the thread, but u think 50grams of protein and 40carbs are enough to drop bodyfat or build lean mass, I would say rite now im on about 2500 to 3000 cals

**hackskii** · 18-11-2005, 04:44 PM

50 grams of protein a day?.....Too low.

This is not dieting, I think it is more like Body Opus. I have that book and never read it. I need to do that.

**Tinytom** · 18-11-2005, 05:24 PM

I'll have a better look tomorrow as I'm off training now but maybe this will help in the time being.

See this link from when I was dieting.

http://www.uk-muscle.co.uk/members-pictures/9888-few-pics-tom-blackman-2.html

I generally have around 300 grams protein on a low carb day and 200 on a high carb day.

Total carbs on low days are usually no more than 75-100

High days are as much as i want.

I also incorporate a higher carb meal mid week to push up thyroid levels.

the_gre8t_1ne · 18-11-2005, 05:26 PM

sorry i ment per meal, my bad! hehe

**Pscarb** · 18-11-2005, 07:48 PM

the following is the way i carb cycled the last time i competed...

i had a 7 day turnaround
Sunday = low day
Monday = low day
Tuesday = Medium day
Wednesday = High day
Thursday = low day
Friday = low day
Saterday = Refeed day

Low day = 0g carbs-300g Prot-75g Fats
Med day = 60g carbs-300g Prot-75g Fats
High day = 150g carbs-250g Prot-50g Fats
Refeed day = 500-700g carbs-200g Prot-25g Fats

from 4 weeks out my refeed days where clean i just used Oats and sweet spuds as my carb sources up to this point i would eat 700g of clean carbs along with some crap food...

in general i would gain 7-9lbs overnight after my refeed but by the tuesday i was in better condition than before the refeed and my weight was back down by 7-9lbs.
so the rest of the week i dropped the 1-2lbs i planned to.

when i get into the last 2-3 weeks i might do a refeed day more frequently because of my metabolism running overtime.

you have to do a little trial and error when using carb cycling as one size does not fit all.
i think tom can eat more carbs on his low and high days and still lose fat but i need to really drop mine.

Carnivore · 19-11-2005, 03:41 PM

pscarb, when your at the end of your 2-3 day low carb days, before you begin to add carbs back in, days 3-4, do you still manage a good morning cardio sessions?

**Pscarb** · 19-11-2005, 06:23 PM

yes mate when dieting i always do my morning cardio.
i up this to 2 sessions per day at 4-6 weeks out

**hackskii** · 21-11-2005, 06:36 PM

Oh, thanks alot guys, I appreciate that.

They were talking yesterday about sweet potato's on the radio yesterday, seems that they are one of the highest of all veges on Beta Caratene and one of the best vegetables around 9nutritional value).
I never really liked them but after all the talk (thanksgiving) about Yams and such I have given these more notice.

Nutrient Units 1 cup, cubes
-------
133 g
Proximates
Water g 96.877
Energy kcal 139.650
Energy kj 583.870
Protein g 2.194
Total lipid (fat) g 0.399
Ash g 1.263
Carbohydrate, by difference g 32.292
Fiber, total dietary g 3.990
Minerals
Calcium, Ca mg 29.260
Iron, Fe mg 0.785
Magnesium, Mg mg 13.300
Phosphorus, P mg 37.240
Potassium, K mg 271.320
Sodium, Na mg 17.290
Zinc, Zn mg 0.372
Copper, Cu mg 0.225
Manganese, Mn mg 0.472
Selenium, Se mcg 0.798
Vitamins
Vitamin C, total ascorbic acid mg 30.191
Thiamin mg 0.088
Riboflavin mg 0.196
Niacin mg 0.896
Pantothenic acid mg 0.786
Vitamin B-6 mg 0.342
Folate, total mcg 18.620
Folic acid mcg 0.000
Folate, food mcg 18.620
Folate, DFE mcg_DFE 18.620
Vitamin B-12 mcg 0.000
Vitamin A, IU IU 26683.790
Retinol mcg 0.000
Vitamin A, RAE mcg_RAE 1333.990
Vitamin E mg_ATE 0.372
Lipids
Fatty acids, total saturated g 0.085
4:0 g 0.000
6:0 g 0.000
8:0 g 0.000
10:0 g 0.000
12:0 g 0.000
14:0 g 0.000
16:0 g 0.077
18:0 g 0.008
Fatty acids, total monounsaturated g 0.015
16:1 undifferentiated g 0.000
18:1 undifferentiated g 0.015
20:1 g 0.000
22:1 undifferentiated g 0.000
Fatty acids, total polyunsaturated g 0.176
18:2 undifferentiated g 0.148
18:3 undifferentiated g 0.027
18:4 g 0.000
20:4 undifferentiated g 0.000
20:5 n-3 g 0.000
22:5 n-3 g 0.000
22:6 n-3 g 0.000
Cholesterol mg 0.000
Phytosterols mg 15.960
Amino acids
Tryptophan g 0.027
Threonine g 0.109
Isoleucine g 0.109
Leucine g 0.161
Lysine g 0.108
Methionine g 0.055
Cystine g 0.017
Phenylalanine g 0.132
Tyrosine g 0.090
Valine g 0.144
Arginine g 0.102
Histidine g 0.041
Alanine g 0.120
Aspartic acid g 0.375
Glutamic acid g 0.214
Glycine g 0.098
Proline g 0.096
Serine g 0.113

Nice huh?
Now I know why all you guys eat these.

**Pscarb** · 21-11-2005, 07:21 PM

i eat them because i like the colour orange...

crazycacti · 21-11-2005, 07:47 PM

Thanks for the info mr scarborough/blackman...

bookmarked this page - i'll be having a go at this prob february time...

one thing i have to ask though - what are your energy levels like when carb cycling as opposed to a simple lowering of carbs/GIs - is it pretty constant even though your carb intake is fluctuating? and how low is it?

**Pscarb** · 21-11-2005, 08:11 PM

it varies mate your energy gets pretty low but when i do this i am dieting for a show and that focus gives me the energy i need.

crazycacti · 21-11-2005, 08:31 PM

aye, can understand that - i'll try your way in feb Paul and see how i react, if all goes well i might do it properly for a show in a couple of years time ;)

18-11-2005, 03:38 PM	#1 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	Carb Cycling...PScarb.....TinyTom.... Although I dont do this myself. Can you guys give me an idea of what you do in regards to carb cycling for pre-contest diets? What I am looking for is help with the numbers (I know we all are not the same), but just a general idea of how you guys do the carb cycling to get into the single digit body fat %. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-11-2005, 03:39 PM	#2 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,066	Im so with u scott! i h8 double digits, wouldn't mind a 10 tho __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-11-2005, 03:42 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	WOW, I just posted that It is really for another member that I thought this would be the best approach. I am not going to compete myself, well maybe against winger, but carb cycling is good for the guy that wants to be his leanest for a specific event. Really low bodyfat is not that healthy (that is what I always tell myself to feel better), no seriously tho. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-11-2005, 03:50 PM	#4 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,066	I just wanna drop bodyfat, i would be happy with 10% and some abs! I dont wanna steal the thread, but u think 50grams of protein and 40carbs are enough to drop bodyfat or build lean mass, I would say rite now im on about 2500 to 3000 cals __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by the_gre8t_1ne; 18-11-2005 at 03:53 PM.

18-11-2005, 04:44 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	50 grams of protein a day?.....Too low. This is not dieting, I think it is more like Body Opus. I have that book and never read it. I need to do that. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-11-2005, 05:24 PM	#6 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,907	I'll have a better look tomorrow as I'm off training now but maybe this will help in the time being. See this link from when I was dieting. http://www.uk-muscle.co.uk/members-pictures/9888-few-pics-tom-blackman-2.html I generally have around 300 grams protein on a low carb day and 200 on a high carb day. Total carbs on low days are usually no more than 75-100 High days are as much as i want. I also incorporate a higher carb meal mid week to push up thyroid levels. __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

18-11-2005, 05:26 PM	#7 (permalink)
the_gre8t_1ne Your Friendly neighbourhood pusha! Join Date: Apr 2005 Location: The Ghetto (West, London) Posts: 4,066	sorry i ment per meal, my bad! hehe __________________ Know your role and shut your mouth! or I'll layeth the SMACK DOWN on your Candy ASS!! If you smelalalalalalooouuuu To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. the gre8t 1ne.......is cooking!? To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. also find me at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

18-11-2005, 07:48 PM	#8 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,567	the following is the way i carb cycled the last time i competed... i had a 7 day turnaround Sunday = low day Monday = low day Tuesday = Medium day Wednesday = High day Thursday = low day Friday = low day Saterday = Refeed day Low day = 0g carbs-300g Prot-75g Fats Med day = 60g carbs-300g Prot-75g Fats High day = 150g carbs-250g Prot-50g Fats Refeed day = 500-700g carbs-200g Prot-25g Fats from 4 weeks out my refeed days where clean i just used Oats and sweet spuds as my carb sources up to this point i would eat 700g of clean carbs along with some crap food... in general i would gain 7-9lbs overnight after my refeed but by the tuesday i was in better condition than before the refeed and my weight was back down by 7-9lbs. so the rest of the week i dropped the 1-2lbs i planned to. when i get into the last 2-3 weeks i might do a refeed day more frequently because of my metabolism running overtime. you have to do a little trial and error when using carb cycling as one size does not fit all. i think tom can eat more carbs on his low and high days and still lose fat but i need to really drop mine. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

19-11-2005, 03:41 PM	#9 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	pscarb, when your at the end of your 2-3 day low carb days, before you begin to add carbs back in, days 3-4, do you still manage a good morning cardio sessions? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

19-11-2005, 06:23 PM	#10 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,567	yes mate when dieting i always do my morning cardio. i up this to 2 sessions per day at 4-6 weeks out __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

21-11-2005, 06:36 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,763	Oh, thanks alot guys, I appreciate that. They were talking yesterday about sweet potato's on the radio yesterday, seems that they are one of the highest of all veges on Beta Caratene and one of the best vegetables around 9nutritional value). I never really liked them but after all the talk (thanksgiving) about Yams and such I have given these more notice. Nutrient Units 1 cup, cubes ------- 133 g Proximates Water g 96.877 Energy kcal 139.650 Energy kj 583.870 Protein g 2.194 Total lipid (fat) g 0.399 Ash g 1.263 Carbohydrate, by difference g 32.292 Fiber, total dietary g 3.990 Minerals Calcium, Ca mg 29.260 Iron, Fe mg 0.785 Magnesium, Mg mg 13.300 Phosphorus, P mg 37.240 Potassium, K mg 271.320 Sodium, Na mg 17.290 Zinc, Zn mg 0.372 Copper, Cu mg 0.225 Manganese, Mn mg 0.472 Selenium, Se mcg 0.798 Vitamins Vitamin C, total ascorbic acid mg 30.191 Thiamin mg 0.088 Riboflavin mg 0.196 Niacin mg 0.896 Pantothenic acid mg 0.786 Vitamin B-6 mg 0.342 Folate, total mcg 18.620 Folic acid mcg 0.000 Folate, food mcg 18.620 Folate, DFE mcg_DFE 18.620 Vitamin B-12 mcg 0.000 Vitamin A, IU IU 26683.790 Retinol mcg 0.000 Vitamin A, RAE mcg_RAE 1333.990 Vitamin E mg_ATE 0.372 Lipids Fatty acids, total saturated g 0.085 4:0 g 0.000 6:0 g 0.000 8:0 g 0.000 10:0 g 0.000 12:0 g 0.000 14:0 g 0.000 16:0 g 0.077 18:0 g 0.008 Fatty acids, total monounsaturated g 0.015 16:1 undifferentiated g 0.000 18:1 undifferentiated g 0.015 20:1 g 0.000 22:1 undifferentiated g 0.000 Fatty acids, total polyunsaturated g 0.176 18:2 undifferentiated g 0.148 18:3 undifferentiated g 0.027 18:4 g 0.000 20:4 undifferentiated g 0.000 20:5 n-3 g 0.000 22:5 n-3 g 0.000 22:6 n-3 g 0.000 Cholesterol mg 0.000 Phytosterols mg 15.960 Amino acids Tryptophan g 0.027 Threonine g 0.109 Isoleucine g 0.109 Leucine g 0.161 Lysine g 0.108 Methionine g 0.055 Cystine g 0.017 Phenylalanine g 0.132 Tyrosine g 0.090 Valine g 0.144 Arginine g 0.102 Histidine g 0.041 Alanine g 0.120 Aspartic acid g 0.375 Glutamic acid g 0.214 Glycine g 0.098 Proline g 0.096 Serine g 0.113 Nice huh? Now I know why all you guys eat these. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Last edited by hackskii; 21-11-2005 at 06:38 PM.

21-11-2005, 07:21 PM	#12 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,567	i eat them because i like the colour orange... __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

21-11-2005, 07:47 PM	#13 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	Thanks for the info mr scarborough/blackman... bookmarked this page - i'll be having a go at this prob february time... one thing i have to ask though - what are your energy levels like when carb cycling as opposed to a simple lowering of carbs/GIs - is it pretty constant even though your carb intake is fluctuating? and how low is it?

21-11-2005, 08:11 PM	#14 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,567	it varies mate your energy gets pretty low but when i do this i am dieting for a show and that focus gives me the energy i need. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

21-11-2005, 08:31 PM	#15 (permalink)
crazycacti Fat and bulking... Join Date: Jun 2004 Location: Isle of Man/Newcastle Posts: 1,417	aye, can understand that - i'll try your way in feb Paul and see how i react, if all goes well i might do it properly for a show in a couple of years time ;)