View Full Version : My first carb cycling diet

04-12-2006, 03:26 PM
After reading ways to cut, I decided to go with Built's carb cycling method. Reading her sticky, I tried to come up with a macro breakdown for myself. I'm doing this for the first time so I appreciate any kind of comment/feedback, thanks a lot. Here it is:

LBM 150 pounds
Maintenance: 2800

170 gr of Protein (680 cals)
160 gr of carb (640 cals)
120 gr of fat (1080 cals)
2400 calories total

160 gr of Protein (640 cals)
80 gr of carb (320 cals)
140 gr of fat (1260 cals)
2220 calories total

04-12-2006, 03:54 PM
Looks about right - how many training days?

04-12-2006, 03:57 PM
Total of 5 Lifting/HIIT (3 to 2 or 4 to 1), 2 Rest/SS.

04-12-2006, 04:07 PM
Here's another option for you:

LBM = 150.0 lbs.
Maintenance calories: 2,800 per day;
5 lifting/HIIT days per week.
A caloric deficit of 3,160 calories per week,
for a loss of of 0.9 pounds per week

Average daily macros:
193g of protein,
99g of fat, and
172g of carbohydrate,
2,349 calories in total.

(5) Lifting/HIIT days:
199g of protein,
90g of fat, and
199g of carbohydrate,
2,400 calories in total.

(2) Rest/SS Cardio days:
180g of protein,
120g of fat, and
105g of carbohydrate,
2,220 calories in total.

More protein, more carb on lifting days.

It all works if you can stick to it. Your setup is fine, too.

Good luck!

04-12-2006, 04:14 PM
Thank you very much :)

04-17-2006, 10:42 AM
personally I would have an even higher protein intake, drop the carbs a bit mainly on your resting days, maybe down to 50 grams, and then incorporate a refeed every week or 4 days-7days or however you see fit. Lately I've been a big advocate of refeeds, tends to supress hunger because your glycogen stores fill up. Notice that when you cut for a long time your hunger tends to increase as the diet goes on. Also Leptin is a pretty powerfull hormone and shouldn't be neglected (something I did during my cut)