DrSweeney

To be brief, followed a carb cycling article to work out macros/workouts etc. Would appreciate any feedback as it's my first attempt at cutting!!

Age:23
Height: 5' 9.5"
Weight: 165 lbs
BF: 13%

BMR: 2121, x1.6 for "moderate activity" = 3393.8 cals/day
Target Cal intake: 2714 (20% reduction)

Protein: 165 x 1.5 = 248g/day
Carbs, "Moderate" day: 165 x 1.25 = 206g/day
"High" day : 25% increase = 258g/d
"Low" day : 25% decrease = 155g/d
Fats: Remaining Cals from "moderate" day = 898cals , 100g/d
Same amount for "low" and "high" days

So,
High Days: 248, 258, 100
Mod Days: 248, 206, 100
Low Days: 248, 155, 100

41g Protein 6x day.
Carbs in breakfast, PWO and PWO+1hr.
33g Fats in meals 4,5 and 6.

Mon : High Carbs, Chest and Legs
Tues : Low Carbs, 40 mins LIT
Weds : Mod Carbs, Abs and Tris, 20mins LIT
Thurs : High Carbs, Back and Biceps
Fri : Low Carbs, 40 mins LIT
Sat : Mod Carbs, Shoulders, 20mins LIT
Sun : Low Carbs, REST!

Largest muscle groups on the 2 "high" carb days and cardio/rest on "low" carb days.

I'd appreciate any feedback on this before sitting down and working out the food specifics!! Is 33% of daily cals in form of fats too low??

Thanks guys,
Sweeney

Kezz

all i would say is higher your high days and lower your low days, i dont really understand the bmr thing as how do you actually know how much energy you are using at rest etc??

Pscarb

i dont understand how you have lowered and raised your carbs but your fats stay the same??

to be honest mate you are being way to precise with this and i would forget about BMR pile of crap in my opinion...

based on the numbers you have given do something like this
High Days: 250, 600, 50
Mod Days: 250, 200, 75
Low Days: 250, 100, 100

i would use this rotation aswell
Mon - Low day
Tues - Med day
Wed - Low day
Thur - Med day
Fri - Low day
Sat - High Day + cheat
Sun - Low day
there is no sense in doing your largest muscle groups on the high days as the food not your fat will power the workouts...
do cardio 5 times a week no matter what you are training...

do this and you will drop fat...

DrSweeney

Cheers for ripping that to pieces mate, was exactly what I was looking for! Was pretty sceptical about the source of this info and you've confirmed it for me.

So bottom lines:
BMR calculations are a pile of ****
Range of carb intake needs to be much broader
Fats increase as carbs decrease
Cardio 5x week
Never listen to internet randoms :-)

Was I on the right lines with regards to how the macros split up throughout a day? ie. Carbs in breaky, PWO and PWO+1hr (meals 1,2,3). Fats in last 3 meals of day (4,5,6).

Pscarb

the Internet is a very good learning tool but the main issue is that someone will hear or read something once then stick with that for eternity quoting it as a rule from God.....with everything in this game you need to adapt it to your needs BMR is ok for the sedentary guy but i have never come across it working for any bodybuilder that trains with max intensity....

the whole point to carb cycling is to shock your system 2-3 times a week for this you need to raise and lower the carbs considerably otherwise your body will adapt to quickly....
yes you need to increase and lower the fats as your carbs rise and fall otherwise your strength will suffer in the gym more than it should.
yes mate your carb breakdowns are ok but i would not have carbs before a workout i would have then in the first 2 meals and PWO....

good luck

DrSweeney

Cheers for all your help so far Pscarb, changing my diet totally! Quick question tho, how would I split the carbs up throughout the day if I intend on working out at say 10am?
Would it be to hit the gym on an empty stomach, and then have carbs in my first 3 meals (PWO, PWO+1hr and meal 3)?

Would this look bout right:
PWO - 60% of daily carb allowance
Meal 2 - 25%
Meal 3 - 15%
Meals 4,5,6 - 0%

Pscarb

i would never advise anyone to hit the gym on an empty stomach as this can be catabolic and your workout would certainly suffer...

I would split your carbs between meals 1, 2 and 3 with the majority being in meals 1 & 2

DrSweeney

So just to clear this up...

IDEALLY, I would avoid carbs before a workout,
but because I choose to go to the gym at 9am (40mins LIT and weights) you advise eating the majority of my daily carbs in my breakfast (~1 hr B4 gym) and meal 2 (my PWO)?