T Nation

Carb Cycling Plan, Advice?

Hi everybody. I am new to this community, been lurking around for few days reading and documenting myself and now I want to ask opinions. Please read the following with the following in your mind “He who asks is a fool for five minutes, but he who does not ask remains a fool forever.”.

I have to admit I did bad. After gaining 22 pounds in about 4-5 months I wanted to lose some weight, not because I was fat but because I wanted a more visible ab.
So I started to cut down on the carbs but I didn’t increased the fat intake at ALL. So basically I was eating a bunch of useless protein. So I went from massive to “did u ever went to a gym?” in less than a month even tho I HAVE THE SAME WEIGHT.

I pretty freaked out so I started reading and reading. After acquiring some knowledge I started to put them all together and do some math. This is what i wanna check with you … the math :slight_smile:
So i’m 6’3"-6’4" and 223 pounds in weight (we work with metrics, this is hard for me) and the calculators say 2500-3200 calories depending on the goals, training, etc. My training is hard, I’m doing 4 days/week full body with 4-5 sets/bp and 8-10 sets for chest, shoulders and sometimes legs and 15 min incline walking and another 2 days with cardio and abs…

But I’m over-training (especially with my current crappy diet) so I will try “Serge Nubret Pump Training”. I like volume training, controlling the weight, v. good form, 8-12 reps and a TUT of 2/0/1/0 or 3/0/1/0. I’m focusing on muscle workout not on just moving the weight.
The point is that I can handle myself in the gym but I fail on nutrition. Actually I fail on nutrition for cutting, bulking is easy.

So let’s continue: because my current nutrition was a major fail, the total number of calories was probably stupid low (ain’t even gonna count them) I don’t wanna jump on some diet with a lot more calories so I chosen 2700 cals to go with.

So I calculated the following nutrients distribution on that target (2700):
Calories Carbs Proteins Fats
High carbs 2700 371 236 30
But I can’t have every day a high carb nutrition. So I made 2 more, 3 actually.
Medium carbs 2700 300 230 62
Low carbs 2500 236 236 90
V. low carbs 2400 120 240 106

So I will do: M - High / T - Medium / M (non-working/cardio day) - Low / T - High / F - Medium / S - Low / S - Low
Meals will be:
High
Meal 1: Protein + carbs
Meal 2: Protein + fats
Meal 3: Protein + carbs
Meal 4(pre-workout): Protein + carbs
Meal 5(post-workout): Protein + high carbs
Meal 6: Protein (always fish) + fat (from fish + milk)

Medium

Meal 1: Protein + carbs
Meal 2: Protein + fats
Meal 3: Protein + fats
Meal 4(pre-workout): Protein + carbs
Meal 5(post-workout): Protein + high carbs
Meal 6: Protein (always fish) + fat (from fish + milk)

Low and very low

Meal 1: Protein + fats
Meal 2: Protein + fats
Meal 3: Protein + fats
Meal 4(pre-workout): Protein + fats
Meal 5(post-workout): Protein + high carbs (probably all the carbs for that day go here)
Meal 6: Protein (always fish) + fat (from fish + milk)

Protein is: chicken breast, eggs, low fat cheese, fish, mushrooms
Carbs are: brown rice, potatoes, oats, veggies …
Fats are: nuts, peanut butter, olive oil, grape and corn oil, olives, cheese …
As supplementation I am currently only using 2 cups of Xtend during workout. I’m waiting for a delivery of multi-vitamins.

Am I doing it right?

PS: extremely sorry for the huge post.

I think you’re overanalyzing and trying to be too mathematical here. On your high days, eat lots of carbs. On medium days, eat a moderate amount of carbs. On low days, don’t eat any starchy carbs and keep fats high.

On another note, I’m 5’6" and 160lbs… and 2700 calories/day is a cut for me by quite a margin. ~3100 is my maintenance, so I think you’re cutting far too low.

I’m trying to be exact because what I though was a lots of carbs it’s just the tip of the iceberg comparing with most of the people are saying.
Meanwhile I had a nice reading with “The Carb Cycling Codex” and I trying to re-think everything.
And yes, according with The carb Cycling Codex I need to go higher … I’ll try 3000-3200 for a few days to see how it goes.

What I don’t get is how can I eat so many carbs. For 3200 calories I need to go with 320g carbs, 320g proteins, 71g fats and 320g of carbs means more than 100g oats for breakfast and 300g brown rice.
Considering I eat:
breakfast - carbs
meal 1 - carbs
meal 2 - fat
meal 3 - fat
meal 4 - lots of carbs (post-workout)
meal 6 - fat
So i need to break 300g of brown rince in 2 meals? DAMN!

If you’re only having carbs in two meals, and assuming you’re using a post-workout shake with about 60g of it from dextrose or maltodextrin or something…

That means 260g/2, or 130g of carbs in a sitting. 1 cup of brown rice is 45g of carbs and is a normal serving for a “normal” person. 1 cup of brown rice is also pathetically small. Assuming you have a normal appetite, I imagine you eat 2.5 cups of rice in a single meal (I may overestimate… I’m Asian; all my white girlfriends have told me I put a ridiculous amount of rice into a bowl, but 2.5 still sounds small to me), that’ll put you at 112.5g. Assuming trace carbs will come in other foods too, I think you’ll be fine.

If you can’t eat that much… stop complaining and eat that much. Basically.

[quote]animus wrote:
If you can’t eat that much… stop complaining and eat that much. Basically.[/quote]

:)) just trying to figuring out the optimal way to do it.
I’m not using any type of shakes, not a big fan. I’m currently only supplementing with Xtend during workouts.