Pscarb

i have replied to your PM firefly

MXD

excellent post

Gains

Can somebody make this into a sticky?

dancemag

bump,

really think this should be a sticky!!

phzend

Hi,

I have been carb cycling for a few weeks now and while the scales haven't moved much the mirror is showing quite impressive improvements.

I have one problem on this diet though, that is the amount of carbs on high carb days. The suggested 300 grams is simply way too high for me IMHO. I am 37 years old, I work from home so I am quite sedentary apart from my workouts. I weigh 13st 12lbs at 5' 8" and I'm not losing much at an average of 2100 cals a day. I train with weights 5 - 6 days a week for about one hour. I use free weights and all the main compound exercises so it's not like I'm training like a fairy on cables.

Given the above would this be sufficient:

Low Carbs: 30g
Low-Medium - 75g
Medium : 100 - 150g
High Carb days: 200g

I am looking to have about one high carb day a week, most low-medium and two low.

I prefer more fats than carbs and feel better for it. Some days my cals are as low as 1600 but for the last two weeks I haven't gone higher than 2450. I usually workout around 10 - 11am so I don't really need many carbs after lunch. I'm eating tuna, eggs (whole), chicken, oily fish, cottage cheese as my main protein sources and nuts for fats, usually almonds. Meals are every 3 hours, my only treat is sugar free jelly.

Anyway, the main point I need clarifying is whether my carbs are sufficiently high enough.

One last thing, on low carb days like today I just had 50g whey after my workout, no carbs. Should I throw in 50g of waxy maize starch as well for PWO?

I've recently cut out bread and just using oats for my carb sources, I assume that is the best idea?

Thanks

Gains

I've been doing this for a few weeks on a repeating H,L,N,H,L,N,L cycle and have seen some good results.

I'd ditch the low-medium days and just cycle no carb (i.e. sub 40g), low and high days, but your amounts sound about the same as I'm currently on. I haven't got my meal plans to hand but on no carb days I have about 35g or so (all from leafy veg). On low days it's about 115g, and on high days it's about 210g I think.

I started off too high as well, but monitored my results very carefully and kept adjusting it down. If you're not losing enough fat by the end of the week, just knock 100 calories off your daily intake, then the following week re-evaluate and adjust accordingly.

My PWO shakes are usually just protein with no more than about 20g of simple carbs. I avoid consuming fat straight after working out as I read somewhere that this is a bad idea, so I get my fats throughout the day beforehand and also have a bit in my last meal before bed.
If your aim is to cut rather than build lean mass, I don't see 50g carbs PWO being necessary.

Oats are good, but wholemeal bread is fine as well in moderation. I have a couple of slices on high carb days but none at all on no/low days.

Greekgoddess

I really liked the article -bit technical- but sounds effective. Thank you for posting it for us. Nice to read one that mentions using salads, good oils and fibrous veg, as so many American articles never seem to include them. Is there a shortage of veg and salad in American shops? Or a glut because no one eats them?

I was also pleased to see that it tells you how to adapt the plans to suit your workouts/lifestyle, which is very important if you are actually going to stick to it. It even said the magic words about the cutting diet "Train like you are still trying to build muscle" , something I have recently adopted myself.

I try to keep tracks on my progress all the time, and if something doesn't work then I try to work out why and alter it. Personally I like two days low carbs, one day none and one day high at the moment. It works for me and I don't have problems with energy levels, even on heavy training days like chest.

ElfinTan

Top article! With sums and everything!

Have I understood correctly that high carb days precede big bodypart training days?

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phzend

I think the idea is you train a big body part like legs with depleted glycogen so you are forced to burn fat. I'm just pleased I have my iPod and lots of heavy rock to see me through my leg sessions!

phzend

I was 13st 11lb this morning so it is heading in the right direction. I dropped 10lbs over the last few months by cleaning up my diet. Due to injury I missed a lot of training last month so since late May I have been training as hard as possible and its obvious from the mirror and tape I have gained some muscle and lost fat while the scales haven't moved much.

I managed to ram in 150g of carbs today through oat cakes and weetabix, but did a carb cut off at 4:30pm so I am now back to protein and fat. My waist is definitely improving and my tris are coming out instead of being blurry blobs. This is definitely working and my strength is actually up a few reps here and there. If I can drop 1lb a week I will be very happy.

nowatchamacalit

Good article.

Need to get my carbs sorted out.

Gains

If you train in the morning, then ideally you want to train big muscle groups the day after a high carb day. If you train in the evening then you'd be better off training them on the high carb day itself.

Edited to say phzend is correct if you're aiming to burn fat, which I've now realised is what you're after (you can also carb-cycle whilst bulking).

JawD

I agree, its an excellent article and one I'd also like to refer back to from time to time.

nowatchamacalit

If you continue to 6 days of weights per week it is likely you will become injured again.

Pscarb

guys/ghirls you must understand that nothing is written in stone this is an excellant article.

don't get mixed up with what works for one will work for you i have found the following number are a good starting point...
Protein 1.5g per lb
Carbs Low days .5g per lb
Carbs Med days 1g per lb
Carbs High days 1.5g per lb
Fats Low (Carb High Day) days .25g per lb
Fats Med (Carb MeD Day) days .50g per lb
Fats High (Carb Low Day) days .75g per lb

these are just estimates as to what will work you need to place a flag in the ground so to speak and change them as you see fit.