The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: carb cycling

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  1. #1
    Senior Member
    Join Date
    Nov 2007
    Posts
    141

    carb cycling

    I'd like to try carb cycling.
    I already eat more carbs on a training day but would like to improve things abit.
    I'd like to eat fairly much paleo plus dairy on a non training day(maybe some carbs).
    This is a sample non training day I came up with:


    Breakfast
    Eggs - Whole, 3 large
    Meat - Pork Tenderloin , 6 oz
    Butter - Salted, 0.5 tbsp

    Snack
    Full Fat Milk 300ml
    Protein Powder 3 scoops
    Peanut/Almond Butter 2Tbsp
    Nuts 1oz
    Banana

    Lunch
    Chicken breast 8oz
    Salad

    Dinner
    Sirloin Steak 12oz
    Greek Yoghurt


    This comes to about 3000cals.
    Then on a training day I'd eat around 200-300g of carbs.
    I train 3 days a week similar to WS4SB.
    I weigh about 185lbs and would like to slowly bulk by eating a surplus on training days
    rather than eat a 3500cal surplus over a week.
    I'd have about 700-800 cal difference between a training and non training day.
    I can then gradually add more carbs/cals to a training day and more cals to a non training day
    How is this plan?
    Should I still eat some complex/ starchy carbs on a non training day and about how much?
    Any other suggestions?

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  3. #2
    Senior Member
    Join Date
    Sep 2003
    Location
    LA
    Posts
    0
    I know this does not answer your question but regarding carb cycling I would read the
    UD2 diet book by Lyle McDonald , I believe they have a forum as well. I did it a few times a few years back and the UD2 book explains everything very well

  4. #3
    Wannabebig Member
    Join Date
    May 2012
    Posts
    15
    Quote Originally Posted by alert20 View Post
    I'd like to try carb cycling.
    I already eat more carbs on a training day but would like to improve things abit.
    I'd like to eat fairly much paleo plus dairy on a non training day(maybe some carbs).
    This is a sample non training day I came up with:


    Breakfast
    Eggs - Whole, 3 large
    Meat - Pork Tenderloin , 6 oz
    Butter - Salted, 0.5 tbsp

    Snack
    Full Fat Milk 300ml
    Protein Powder 3 scoops
    Peanut/Almond Butter 2Tbsp
    Nuts 1oz
    Banana

    Lunch
    Chicken breast 8oz
    Salad

    Dinner
    Sirloin Steak 12oz
    Greek Yoghurt


    This comes to about 3000cals.
    Then on a training day I'd eat around 200-300g of carbs.
    I train 3 days a week similar to WS4SB.
    I weigh about 185lbs and would like to slowly bulk by eating a surplus on training days
    rather than eat a 3500cal surplus over a week.
    I'd have about 700-800 cal difference between a training and non training day.
    I can then gradually add more carbs/cals to a training day and more cals to a non training day
    How is this plan?
    Should I still eat some complex/ starchy carbs on a non training day and about how much?
    Any other suggestions?
    This does not look like 3000 calories ! You can add carbs on low carb days. The difference in the grams of carbs is more important in the cycle.

    Anyway, I did carb cycling a few months ago and would recommend it. The idea is very simple but the number of unknowns of how much carbs to eat and how to measure your progress might be confusing. If you search, on a different forum, there is an article of a relatively well laid out plan to execute in 3 day cycles.

    Here's the summary

    Every day about 5/6 meals , no more than 2 protein shake meals.
    1 cup of fruit with 3 meals all days.
    1 cup of fiber based cereal all days.

    The other meals should progressively have low carbs ( less than 50 grams per day), medium carbs ( about 150 grams total for the day ) and 250-300 grams on a high carb day.

    The carb sources the article cites are all the good carbs in the bodybuilding world. Oats, Sweet potatoes and brown rice.

    As per protein, you are allowed for 2 meals higher fat meats like chicken dark pieces.

    The challenges with carb cycling will be how to tackle the medium carb day. It is not very simple.
    And planning your workout after the low carb day will take some trial and error.
    I am not sure about the forum policies on citing articles from other forums, so I am refraining from posting the link to it.

    Edit :

    Here is how I did it. I used to eat at Chipotle 2 to 3 times a day depending on what day it is.

    On low carb days , i get the salad with cheese, meats and sourcream.
    On med carb days, bowl with meats, rice , black beans, cheese. about 60 grams of carbs per meal.
    On high carb days burrito with meats, rice, both kinds of beans, no cheese. about 110 grams of carbs per meal.

    This worked out pretty good for me, both planning wise and money wise. I think I was down 4% bf in about 6 weeks starting at 25%.
    Last edited by su9062; 06-07-2012 at 09:33 AM.

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