Carb Cycling Diet Example - UK-Muscle Body Building Community

mak · 08-06-2007, 07:53 PM

Hi All
I've been on the forums for a while but just reading mostly trying to learn as much as I can . I need to loose bodyfat Im currently around 20% , 15 stone 8lb and aged 36 . i train 4 times a week 2 upper 2 lower and do 15 mins cardio after each session .I have a good amount of muscle but need to cut .
Id like to start carb cycling and have read as much as I can , could you guys please take a look at my proposed diet for high carb day and give me your honest thoughts

MEAL ONE
40G WHEY 100G SCOTTISH OATS 5G FLAXSEED OIL
(30g protein 70g Carbs 45g fat ) TOTAL 445 CALS

MEAL TWO
200g CHICKEN 200G SWEET POTATOE 100G KALE 50G BROCCOLI , 2 EPA TABLETS
( 50G protein 48g carbs 9g fat ) TOTAL 493 CALS

SNACK
HANDFUL OF ALMONDS
(6g protein 5g carbs,15g fat) TOTAL 180CALS

PRE WORKOUT
40g WHEY 60G OATS 2 EPA TABLETS
(30g protein 42g carbs 2g fat ) TOTAL 378 CALS

POST WORKOUT
40g WHEY 100G OATS 2 EPA'S
( 30g protein 70g carbs 2g fat ) TOTAL 420 CALS

MEAL THREE
SAME AS MEAL TWO
( TOTAL 493 CALS)

MEAL FOUR
200g COTTAGE CHEESE , PORTION OF PINEAPPLE , HANDFUL OF ALMONDS
( 32g protein 27g carbs 20g fat ) TOTAL 440 CALS

BEFORE BED
40g WHEY
( 30G protein ) TOTAL 120 CALS

TOTAL CALS APRROX 3000

Thanks for reading and any help or criticism appreciated

Cheers
Mak :lift:

shorty · 11-06-2007, 12:04 PM

looks good mate....only thing is id have 50g oats and 50 dextrose or 2 bananas for your post workout meal!!

other than that...looks good!

mak · 11-06-2007, 10:18 PM

Shorty
Thanks for taking the time out to read it it's a long post I know

Cheers
Mak

Skull · 12-06-2007, 09:40 PM

I use oats for bulking mate, I would cut your oat consumption/portions and general carbs and bang in more veg. Just have whey & dextrose post workout then your other meal. Change your bed time protein to cottage cheese or eggs/whites to see you through the night. Maybe have tuna for your pre-workout meal - maybe in a sandwich if you want the carbs.
Once you start dropping the weight then decrease your carbs, I am not your weight so difficult to say but seems like loads & loads of carbs to me. Keep at it though!

Skull · 12-06-2007, 09:43 PM

Quote:

Originally Posted by Skull

I use oats for bulking mate, I would cut your oat consumption/portions and general carbs and bang in more veg. Just have whey & dextrose post workout then your other meal. Change your bed time protein to cottage cheese or eggs/whites to see you through the night. Maybe have tuna for your pre-workout meal - maybe in a sandwich if you want the carbs.
Once you start dropping the weight then decrease your carbs, I am not your weight so difficult to say but seems like loads & loads of carbs to me. Keep at it though!

dddooohh, I just noticed this is your carb up day, LOL!!!!! LOL!!!!

mak · 13-06-2007, 11:57 AM

Skull
No worries mate , yes thats my big carb day , my low carb days I have very little just some oats in the morning and then a small quantity pre and post workout and then its just green veg with good protein sources . I would love to be able to wolf down the old tuna bit I can't stand the taste so its lots of chicken cottage cheese whey and Im going to up my salmon consumption !
How do you guys rotate your days , I am currently trying
MON . high
TUE . low
WED .high
THU . no
FRI . high
SAT . LOW
SUN .no

I try to match my high days with training days , low with some ( not too much) training and never train on a no day .I work shifts so its not always easy to have specific training days

Cheers
mak

**Pscarb** · 15-06-2007, 09:17 AM

the diet is ok but diets are individual so cannot really comment unless i know more about you, i will say though carb cycling is a way to force your body into using Fat for energy without the stress associated with keto diets like atkins.
the way you are cycling your days i cannot see this diet helping much as you will have the enrgy from the prevouise high day to see you through the low days...

a better cycle would be.
Mon - Low
Tues - Low
Wed - High
Thur - Low
Fri - Low
Sat - High
Sun - Low
now with this cycle you will lose weight but it won't be easy...

Delhi · 15-06-2007, 11:07 AM

Quote:

Originally Posted by Pscarb

a better cycle would be.
Mon - Low
Tues - Low
Wed - High
Thur - Low
Fri - Low
Sat - High
Sun - Low
now with this cycle you will lose weight but it won't be easy...

Oh just looking at that cycle makes me shiver............LOL

mak · 15-06-2007, 02:26 PM

Ps Carb
Thanks for your advice I was hoping you might read this as I know you have alot of knowledge in this matter . Thanks for the new plan I will try that out , this week I have just got to grips with portions and what to eat when etc so I will try the new plan and see how I get on .

Cheers
Mak

rankinc · 19-06-2007, 01:35 PM

When talking about low carb days; how many carbs should be consumed? Is it depending on body weight?

I am going to start carb cycling next week and would like a little point in the right direction. I am currently consuming about 2100 cals a day at a ratio of 45p 35c 20f and my aim is to drop body fat. Can't do any weight training as I have done my rotator cuff so its going to be cardio, cardio, cardio!!

mak · 19-06-2007, 04:24 PM

Rankinc
Have a look on this losing weight section , there was a great article posted a couple of days ago by Pscarb it just about says all there is to know
Hope it helps

Mak

rankinc · 19-06-2007, 04:45 PM

Cheers Mak,

I should have checked the other posts before posting myself. I'll have a good read of that article.

mak · 16-07-2007, 05:54 PM

Hi
Just an update and a thankyou to all who helped and contributed to this thread . I am about 12 pounds lighter now and body fat % is down with minimal muscle loss . I'm not quite brave enough to post pics yet but thats an incentive for me aswell . It's bloody hard and I have had my cheat days but I make up for them by burning a few more cals on my cardio days . Tiredness was a factor in the beginning but I am slowly getting there , you really do not realise how the body functions and operates until you begin a diet like this , I have had a couple of moments where I would have throttled someone for a packet of chewitts or fruit pastilles but its getting easier .
Anyway thanks everyone I'll update with more progress when I can

Cheers
mak

oggy1992 · 20-08-2007, 10:23 AM

MEAL ONE
40G WHEY 100G SCOTTISH OATS 5G FLAXSEED OIL
(30g protein 70g Carbs 45g fat ) TOTAL 445 CALS

30g protein -120 cals
70g carbs - 280 cals
45g fat -405 cals

this first meal is like 815 cals m8, almost double wat u sed, dnt think 815 cals as soon as wake up is good its nearly a third of wat some ppl are aloud all day lower it.

oggy1992 · 20-08-2007, 10:24 AM

1g carb- 4 cals
1g protein - 4 cals
1g fat -9 cals

08-06-2007, 07:53 PM	#1 (permalink)
mak Newbie Trainer Join Date: Jan 2007 Location: surrey Posts: 21	Carb Cycling Diet Example Hi All I've been on the forums for a while but just reading mostly trying to learn as much as I can . I need to loose bodyfat Im currently around 20% , 15 stone 8lb and aged 36 . i train 4 times a week 2 upper 2 lower and do 15 mins cardio after each session .I have a good amount of muscle but need to cut . Id like to start carb cycling and have read as much as I can , could you guys please take a look at my proposed diet for high carb day and give me your honest thoughts MEAL ONE 40G WHEY 100G SCOTTISH OATS 5G FLAXSEED OIL (30g protein 70g Carbs 45g fat ) TOTAL 445 CALS MEAL TWO 200g CHICKEN 200G SWEET POTATOE 100G KALE 50G BROCCOLI , 2 EPA TABLETS ( 50G protein 48g carbs 9g fat ) TOTAL 493 CALS SNACK HANDFUL OF ALMONDS (6g protein 5g carbs,15g fat) TOTAL 180CALS PRE WORKOUT 40g WHEY 60G OATS 2 EPA TABLETS (30g protein 42g carbs 2g fat ) TOTAL 378 CALS POST WORKOUT 40g WHEY 100G OATS 2 EPA'S ( 30g protein 70g carbs 2g fat ) TOTAL 420 CALS MEAL THREE SAME AS MEAL TWO ( TOTAL 493 CALS) MEAL FOUR 200g COTTAGE CHEESE , PORTION OF PINEAPPLE , HANDFUL OF ALMONDS ( 32g protein 27g carbs 20g fat ) TOTAL 440 CALS BEFORE BED 40g WHEY ( 30G protein ) TOTAL 120 CALS TOTAL CALS APRROX 3000 Thanks for reading and any help or criticism appreciated Cheers Mak :lift:

11-06-2007, 12:04 PM	#2 (permalink)
shorty redbull gives you lats! Join Date: Mar 2007 Location: Oldham, NW Posts: 1,536	Re: Carb Cycling Diet Example looks good mate....only thing is id have 50g oats and 50 dextrose or 2 bananas for your post workout meal!! other than that...looks good! __________________ “I may be drunk, Miss, but in the morning I will be sober and you will still be ugly.” *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.* MP25162 for 5% discount off your 1st order at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

11-06-2007, 10:18 PM	#3 (permalink)
mak Newbie Trainer Join Date: Jan 2007 Location: surrey Posts: 21	Re: Carb Cycling Diet Example Shorty Thanks for taking the time out to read it it's a long post I know Cheers Mak

12-06-2007, 09:40 PM	#4 (permalink)
Skull Newbie Trainer Join Date: Feb 2006 Posts: 10	Re: Carb Cycling Diet Example I use oats for bulking mate, I would cut your oat consumption/portions and general carbs and bang in more veg. Just have whey & dextrose post workout then your other meal. Change your bed time protein to cottage cheese or eggs/whites to see you through the night. Maybe have tuna for your pre-workout meal - maybe in a sandwich if you want the carbs. Once you start dropping the weight then decrease your carbs, I am not your weight so difficult to say but seems like loads & loads of carbs to me. Keep at it though!

13-06-2007, 11:57 AM	#6 (permalink)
mak Newbie Trainer Join Date: Jan 2007 Location: surrey Posts: 21	Re: Carb Cycling Diet Example Skull No worries mate , yes thats my big carb day , my low carb days I have very little just some oats in the morning and then a small quantity pre and post workout and then its just green veg with good protein sources . I would love to be able to wolf down the old tuna bit I can't stand the taste so its lots of chicken cottage cheese whey and Im going to up my salmon consumption ! How do you guys rotate your days , I am currently trying MON . high TUE . low WED .high THU . no FRI . high SAT . LOW SUN .no I try to match my high days with training days , low with some ( not too much) training and never train on a no day .I work shifts so its not always easy to have specific training days Cheers mak

15-06-2007, 09:17 AM	#7 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 9,215	Re: Carb Cycling Diet Example the diet is ok but diets are individual so cannot really comment unless i know more about you, i will say though carb cycling is a way to force your body into using Fat for energy without the stress associated with keto diets like atkins. the way you are cycling your days i cannot see this diet helping much as you will have the enrgy from the prevouise high day to see you through the low days... a better cycle would be. Mon - Low Tues - Low Wed - High Thur - Low Fri - Low Sat - High Sun - Low now with this cycle you will lose weight but it won't be easy... __________________ 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. Nutrition is your greatest anabolic agent; everything else is just the icing on the cake

15-06-2007, 02:26 PM	#9 (permalink)
mak Newbie Trainer Join Date: Jan 2007 Location: surrey Posts: 21	Re: Carb Cycling Diet Example Ps Carb Thanks for your advice I was hoping you might read this as I know you have alot of knowledge in this matter . Thanks for the new plan I will try that out , this week I have just got to grips with portions and what to eat when etc so I will try the new plan and see how I get on . Cheers Mak

19-06-2007, 01:35 PM	#10 (permalink)
rankinc Newbie Trainer Join Date: Apr 2007 Posts: 34	Re: Carb Cycling Diet Example When talking about low carb days; how many carbs should be consumed? Is it depending on body weight? I am going to start carb cycling next week and would like a little point in the right direction. I am currently consuming about 2100 cals a day at a ratio of 45p 35c 20f and my aim is to drop body fat. Can't do any weight training as I have done my rotator cuff so its going to be cardio, cardio, cardio!!

19-06-2007, 04:24 PM	#11 (permalink)
mak Newbie Trainer Join Date: Jan 2007 Location: surrey Posts: 21	Re: Carb Cycling Diet Example Rankinc Have a look on this losing weight section , there was a great article posted a couple of days ago by Pscarb it just about says all there is to know Hope it helps Mak

19-06-2007, 04:45 PM	#12 (permalink)
rankinc Newbie Trainer Join Date: Apr 2007 Posts: 34	Re: Carb Cycling Diet Example Cheers Mak, I should have checked the other posts before posting myself. I'll have a good read of that article.

16-07-2007, 05:54 PM	#13 (permalink)
mak Newbie Trainer Join Date: Jan 2007 Location: surrey Posts: 21	Re: Carb Cycling Diet Example Hi Just an update and a thankyou to all who helped and contributed to this thread . I am about 12 pounds lighter now and body fat % is down with minimal muscle loss . I'm not quite brave enough to post pics yet but thats an incentive for me aswell . It's bloody hard and I have had my cheat days but I make up for them by burning a few more cals on my cardio days . Tiredness was a factor in the beginning but I am slowly getting there , you really do not realise how the body functions and operates until you begin a diet like this , I have had a couple of moments where I would have throttled someone for a packet of chewitts or fruit pastilles but its getting easier . Anyway thanks everyone I'll update with more progress when I can Cheers mak

20-08-2007, 10:23 AM	#14 (permalink)
oggy1992 becoming a beast Join Date: Aug 2007 Location: manchester Posts: 47	Re: Carb Cycling Diet Example MEAL ONE 40G WHEY 100G SCOTTISH OATS 5G FLAXSEED OIL (30g protein 70g Carbs 45g fat ) TOTAL 445 CALS 30g protein -120 cals 70g carbs - 280 cals 45g fat -405 cals this first meal is like 815 cals m8, almost double wat u sed, dnt think 815 cals as soon as wake up is good its nearly a third of wat some ppl are aloud all day lower it.

20-08-2007, 10:24 AM	#15 (permalink)
oggy1992 becoming a beast Join Date: Aug 2007 Location: manchester Posts: 47	Re: Carb Cycling Diet Example 1g carb- 4 cals 1g protein - 4 cals 1g fat -9 cals

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