T Nation

Carb Cycling Plan


#1

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.


#2

Might as well throw in the fact that ill be doing a 4 day split. Chest, legs, back and shoulders, arms on monday tuesday thursday friday, while taking wednesday and the weekend to recover. Also edited the inital meal plan due to trying to achieve the 100gs of carbs on low days and 300gs on high days. Going to do this for about 8-10 weeks depedning on the results I see.

High Days
Tuesday and Friday

Low Days
Sunday Monday Wednesdday Thursday Saturday

Monday Cals Carbs Fats Protein

Low Carb 100gs

Meal 1(Pre Workout)
2 HB Eggs 142 0 10 12
1/2 Cup Egg Whites 59 2 0 13
1 Slice WW Toast 70 15 2 3
1 Protein/Water 120 2 1.5 24

Meal 2(Post Workout-Shake)
1 Banana 100 29 0 1
1 Protein/water 120 2 2 24

Meal 3
6oz Chicken 190 0 4 34
1-Serving Sweet Potato (114g) 103 24 1 2

Meal 4
1/4 Cup Peanuts 230 8 19 10
1 Serving Cheese 120 0 10 9
Fish Oils 20 0 2 0

Meal 5
6oz Chicken 190 0 4 34
1 Cup Broccoli 54 10 0 4
Fish Oils 20 0 2 0

Meal 6
1 Protein/Water 120 2 1.5 24
1/2 Cup Fat Free Cottage Cheese 90 7 0 15
1/2 Cup Egg Whites 59 2 0 13
Fish Oils 20 0 2 0

Totals 1768 103 55 222

High Day

Tuesday Cals Carbs Fats Protein

High Carb 300gs

Meal 1
1 Cup Oats 300 50 5 5
1-Serving Protein/ Skim Milk 210 15 2 33
1 Apple 95 25 0 0
1 Slices WW toast 70 15 2 3

Meal 2 (Shake)
1 Banana 100 29 0 1
1-Serving Protein/water 120 2 2 24

Meal 3
6Oz Chicken 190 0 4 34
1/2 Cup Rice 150 25 1 2
1 Cup Broccoli 54 10 0 4

Meal 4
3/4 Cup Greek Yogurt 150 20 0 18
1 Cup Oats 300 50 5 5
Fish Oils 20 0 2 0

Meal 5
6 oz chicken 190 0 4 34
3/4 Cup WW Pasta 210 41 1.5 7
Fish Oils 20 0 2 0

Meal 6 (shake)
1 Protein/Skim Milk 210 15 2 33
1/2 Cup Fat Free Cottage Cheese 90 7 0 15
1 TBSP Olive Oil 119 0 14 0
1/2 Cup Eggs Whites 59 2 0 13
Fish Oils 20 0 2 0

Totals 2677 306 48.5 231

All high and low days will follow this plan with little variation.