T Nation

Carb Cycling ? & Sample Diet


#1

Hey guys,

My objective right now is cutting. I am starting the Carb Cycling Codex. I have calculated my BMR as 2017 and my activity level as 1.6. That gives me a caloric allowance of 2582 calories/day by subtracting 20% of 3227 calories for maintance. Also, my protein requirement is 293 grams/day and carb intake during a high intake day is 305 cho. .

I have been looking at my higher carb day and I cannot find a way to get to 305g cho and 293g pro without having an excess of 273 calories. (bringing my daily total to 2855. I was wondering if these 273 calories are very significant or if I should not worry about it. Here is my higher carb day breakdown, please offer any corrections:

			 Breakfast (P+C)						

1/2 cup oatmeal
1/4 cup frozen blueberries
2 scoop Econ Grow!

Calorie Total: 416
Protein: 44g
Carbs: 36g
Fat: 4g

Meal 2: Snack (P+C)+veg
1/2 cup yogurt
1/2 cup spinach
1 medium apple

Calories:256
Protein: 13g
Fat: 4g
Carbs: 41g

Meal 3: Lunch (P+F)+veg
1 6oz chk breast
1 cup collard greens

Calories:345
Protein: 53.4g
Fat: 3g
Carbs: 12g

Meal 4: Snack (P+F)+veg
1 scoops Econ Grow!
1/2 cup froz broccoli

Calories: 146
Protein: 22g
Fat: 2g
Carbs: 7g

Meal 5: Dinner (P+F)+veg
2 turkey cutlets
1 cup mixed bell peppers

Calories: 231
Protein: 34g
Fat: 3g
Carbs: 5g

Workout (begin between 7:30-8:00PM)

Meal 6: PWK Drink
2 scoops Surge
1 tbs honey
1 medium banana
1/2 cup oat bran
8 froz strawberries

Calories: 665
Protein: 25g
Fat: 1.5g
Carbs: 132g

Meal 7: PWK Meal (P&C)
2 scoop econ Grow!
1/2 cup plain yogurt
1 cup egg whites
1/2 cup brown rice
2 rice cakes
1 cup mixed bell pepper mix

Calories: 723
Protein: 83g
Fat: 8g
Carbs:64g

Pre-Bed Shake
2 scoops Slow Digesting Protein Product

Calories: 73
Protein: 15g
Fat: 5g
Carbs: 5g

Calorie Total 2855
Carb Total 302g
Protein Total 290g
Fat Total 26g

What'd you think?


#2

305 + 293 x 4 =2392 k/cals from the protein and carbs leaving 190 k/cals for fat or roughly 21 grams. seems VERY do able

lower the fat intake for this day, BOY I hate that, and then make sure you get PLENTY on the low carb days

Other than that your math somewhere is screwed. 302 carbs + 290 pro = 592 x 4 = 2368. Then 26 fat x 9 = 234 Total 2368 + 234 = 2602.

Other than that food choice etc. not a huge fan of rice cakes, but other than that seems like good choice.

Not a big fan of Low fat diet but one day aint bad.

Diet in general seems a bit anal for someone just wanting to lose weight, but for someone going for contest prep etc. sure. Or hell just for something interesting, ive done such things. But for ease and still being effective I think there are better choices but to each their own,

Best of luck,
Hope that Helps,
Phill