Carb cycling help !!

[ravi1414]

Iam starting to do a cut diet after a looong bulk .. i read so much about carb cycling and its ability to loose BF% while preservin some muscle. IMO its 3 days low carbs, 2 days high and 2 days moderate .. i have sorted out my diet which is :

MEAL 1

Whey protein powder 2 scoops (60g)

Banana (large) 1 (136g)

MEAL 2

Chicken breast (cooked) 6oz (170g)

Brown rice (cooked) 1 cup (195g)

MEAL 3

Egg whites 1 cup (243g)

Canned tuna (drained) 1 can (165g)

Almonds (Whole) ½ cup (72g)

MEAL 4

Whey protein powder 2 scoops (60g)

Multigrain oatmeal ½ cup (40g)

MEAL 5

Ground beef (cooked) 3oz (85g)

Broccoli (chopped) 1 cup (91g)

Tomatoes (cherry) 1 cup (149g)

Carrots (chopped) 1 cup (128g)

CUMULATIVE STATS

Macronutrient Amount

Protein 270.2g

Carbohydrate 158.7g

Fat 67.1g

Total Calories 2319.5

My question is how to play wit carbs cycling on this diet ? Since you cant count fibourous veges to be ur carb intake ( cause of low carb ratio in it) would it be wise to play up with complex cabrs such as brown rice, grits, oatmeal etc to move up n down ?

Advice and critquie with diet will be really appreciated ..

[Mcmass]

Diet looks fine, your right with the using the sugar/starchy/grain type carb sources as counting towards your carb number.

Would this day be your low or medium carb day?

Any idea how many calories you were on during your bulk?

Are you doing any cardio for your cutting?

[ravi1414]

Diet looks fine, your right with the using the sugar/starchy/grain type carb sources as counting towards your carb number.

Would this day be your low or medium carb day?

Any idea how many calories you were on during your bulk?

Are you doing any cardio for your cutting?

This is a normal diet for cutting .

Planned of doin 2 high carb, 2 mod carb n 3 low carb day ..

High carb around 160 grams

mod carb around 120 grams

low carbs 80 grams

NO idea how much calories i consumed on bulk .. just went by mirror n scales .. Cardio yes but jus 3 days a week ..

Iam 85kgs 5'10 atm .. is my carb count for high,mod and low correct ?

[Deez]

2319 calories? does that number work for you when cutting bro? how do you track your progress. At 85kgs, 5'10, I would have expected your daily cals to be around 2000 or 1900. Is that diet you posted a high carb day/low carb/med carb. I would guess high or med?

Carb cycling works. When you drop your carbs, you have to increase your protein and fats to compensate that drop so that your daily calories remain the same. So long as your daily cals are in deficit. On high carb days, decrease protein and fats down again. I'm sure there are many competitive bbers on here that could give you a better insight but track your progress bro and adjust as you need when your progress stops.

[Mcmass]

Diet looks fine, your right with the using the sugar/starchy/grain type carb sources as counting towards your carb number.

Would this day be your low or medium carb day?

Any idea how many calories you were on during your bulk?

Are you doing any cardio for your cutting?

This is a normal diet for cutting .

Planned of doin 2 high carb, 2 mod carb n 3 low carb day ..

High carb around 160 grams

mod carb around 120 grams

low carbs 80 grams

NO idea how much calories i consumed on bulk .. just went by mirror n scales .. Cardio yes but jus 3 days a week ..

Iam 85kgs 5'10 atm .. is my carb count for high,mod and low correct ?

Ok for starters your high carb day is way to low. When you take in to little carbs than your body is used to for a prolonged time, hormones such as Thyroid and Test start to fall. This leads to the body greatly slowing fat oxidation.

To counter this increasing the carbs by a large amount every 3-4 days tricks the body into keeping hormones at a good level.

I suggest these as your carb amounts:

High carb - 350grams

Mod carb - 150grams

Low carb - 60grams

Consume the 2 high carb days evenly spread in the week for example Wed and either Sat or Sun. If you can weight train on at least one of these days would help.

1 Mod carb day on a training day

4 Low carb days.

So your week might look like this:

Mon-Med carb

Tue-Low carb

Wed-Low carb

Thur-High carb

Fri-Low carb

Sat-Low carb

Sun-High carb

When you make a change in your diet like this give it 2weeks to see how your weight changes.

Because you have no idea what you were having before, you possibly were not eating as much as you had thought. So now that you are monitoring, there is a chance your metabolism isn't running as it should be.

Keep track of things, monitor progress with at least weight drop or even better photos and/or a body fat test every 1-2weeks.

Start doing a little cardio, how much will depend on how fat you are and if you already do much cardio at this point.

Good luck!

[ravi1414]

Thanks for the help bro. quick question ..

The diet i posted can be my MOD CARB diet . Iam having a tough time making it into a low carb and high carb diet. What should i incorporate or remove to make sure calories remains same but carbs go up and down ...

[Mcmass]

Thanks for the help bro. quick question ..

The diet i posted can be my MOD CARB diet . Iam having a tough time making it into a low carb and high carb diet. What should i incorporate or remove to make sure calories remains same but carbs go up and down ...

Drop as much fat out as you can first, then reduce protein by as much as you need :nod: