Currently in the process of creating a carb cycling meal plan to use in the near future before going down south. Framing the plan around Tim Henrique’s article carb cycling for fat loss. To start with im going to go with 2 “high” days a week with 5 “normal days.”
On low days shooting for around 200-250 gs of protein/100gs of carbs, 50-60 gs of fat. On high days 200-250gs or protein/300gs or carbs/50-60 grams of fat. Gradually as i get leaner plan on implementing more cardio and lowering the higher carb days. Currently at about 5’9.5… 194lbs between 13-15% body fat. Goal would be to get down to about 180-185 and hover around 9-10%.
Here is the meal plan Ive created for high and low days, please critique what you would add or take out! Thanks in advance!
Low Carb 100gs
Meal 1(Pre Workout)
2 HB Eggs
2 Slices Whole Wheat Toast
1 scoop Protein/Water
Meal 2(Post Workout-Shake)
1 Banana
1 Protein/Skim Milk
1/4 Cup Berries
Implementing Meal 3
6oz Chicken
1-Serving Sweet Potato
Meal 4
1/4 Cup Peanuts
1.5 Serving Cheese
Meal 5
6oz Chicken
1 Cup Broccoli
Fish Oils
Meal 6
1 Protein/Water
1/2 Cup Fat Free Cottage Cheese
1/2 Cup Egg Whites
Fish Oils
High Carb 300gs
Meal 1
1 Cup Oats
1-Serving Protein/ Skim Milk
1 Apple
2 Slices WW toast
Meal 2 (Shake)
1 Banana
1-Serving Protein/Skim Milk
1/4 Cup Berries
Meal 3
6Oz Chicken
1-Serving Sweet Potato
Meal 4
3/4 Cup Green Yogurt
1 Cup Oats
Meal 5
6 oz chicken
1/2 Cup Rice White or Brown
Fish Oils
Meal 6 (shake)
1 Protein/Skim Milk
1/2 Cup Fat Free Cottage Cheese
1/2 Cup Eggs Whites
Fish Oils
To go along with the above 2-3 Litres of water, as well as green tea thoroughout the day.
Meal 4 will be eating during class time as im still a student.