T Nation

Carb Cycle Meal Plan?


#1

I am currently carb cycling and I've been told I need the following

300g pro, 50g carbs, 100g fat
for my light days but I cant get a meal plan going for it!

Some help would be great im not interested in changing whats set but more looking for some ideas.


#2

Lean meat, oils on your salad, and some fruit? I dunno... Meal plans get complicated the more finicky and frequent the eater.

Salmon, basa, tilapia, shrimp, top sirloin, ground sirloin, turkey breast, chicken breast, cottage cheese, greek yogurt, whey/casein powder

EVOO, VCO, red palm oil

lettuce, spinach, cabbage, kale, cucumbers, tomatoes, napa, brocolli, cauliflower, green beans

strawberries, blueberries, raspberries, blackberries. (berries tend to be on the lower carb side)

Hot sauce, tex mex, curry, cinnamon, artificial sweeteners

...

Those are my "ideas".

First you find the fat from the protein sources once you've met your protein intake, use oils to make up the difference. Then have as much fruit and veggies as your carb limit will let.

On higher carb days add: sweet potatoes, yams, potatoes, white rice (I personally stay away from oats and wheat)

These are also good days to fit in a desert item.

As to meal frequency I'm an intermittent faster so it's all one big meal starting post workout. But if I wasn't I'd probably only do 3-4 meals a day anyway.


#3

Wait,.. maybe I'm reading this wrong, but you need 50g of carbs for your heavy days? Doesn't sound right to me. I usually have 300-350g of carbs on high days when cutting.

S


#4

I assumed that part was a typo.


#5

I go 5g of carbs per lb of bodyweight per day all year strong.

Keep your fat low if you want low body fat. I dont understand why guys load up on fat when they want to CUT.

Glycogen is key. Feed the red blood cells and muscles with it.


#6

Because dietary fat and body fat (adipose tissue) aren't the same thing. Additionally because fats in your diet are a source of energy substrate as well as providing raw materials for hormone production which is necessary for performance and growth.... but what the hell do I know?

S


#7

What are you- some kind of pro or something?


#8

Carb cycling, the easiest diet on earth.

First thing: Get a decent diet going. That will be your medium day.

Take breakfast for example. Lets say you have a shake every morning. On a regular day, you have two scoops of whey, 1/2 cup of oatmeal and a handful of blueberries.

On a low day, just add 1/4 cup of oatmeal, leave the rest as is.

On a high day, just add 1 cup of oatmeal, leave the rest as is.

Do that for every meals, and you are set.


#9

It was a typo thanks for the help peeps


#10

The force is strong with this troll. I predict this one getting infamous very fast on these boards.


#11

ACtually the human body can produce cholesterol and fruits and veggies have the benefits of nutriets not just trash animal fats. Your body runs on GLUCOSE


#12

thanks for the Bio101 lesson -lol, and I don't think anyone mentioned 'trash' animal fats.

S


#13

I guess its good that the body can produce glucose too ~_^


#14

It has to do with blood sugar levels. People who eat lo carb, high fat call it Fatphobia, guys who think fats make you fat.

In MOST cases it comes from guys eating to many carbs for their needs, causing insulin insensitivity and becoming fat.

FAT IS NOT THE ENEMY!!!!