How many calories are you eating right now?
There’s a couple ways to do it:
Eat higher calories on your high carb days, so your fats don’t change much (if at all).
Keep calories the same by reducing fats significantly on the high carb days.
Again, I don’t think you really need to cycle carbs (ever, but certainly at this point), but if it’s more sustainable for you go for it.
I’d figure out a weekly average calories and go from there.
Super easy starting numbers (all based on grams per lbs bodyweight) below. Keep in mind this is a starting point; no matter what you’ll have to adjust.
Assuming weight loss is the goal:
- 12 calories per lbs
- 1 gram of protein
- .4 grams of fat
- The rest is carbs
So, for you (rounding for simplicity and because this isn’t a chemistry experiment),
- 2500 calories
- 200g protein
- 85g fat
- 235g carbs
Then you’d just set that as your average day and subtract or add to hit high/ low days.
So if you’re doing 3 heavy days, one accessory day, and 3 conditioning days, you could do the following (protein/ fat stay the same):
- Monday (heavy lift): 335g carbs
- Tuesday (cardio): 135g carbs
- Wednesday (heavy lift): 335g carbs
- Thursday (cardio): 135g carbs
- Friday (heavy lift): 335g carbs
- Saturday (accessory): 235g carbs
- Sunday (cardio): 135g carbs
Now I think you’re already eating less than that, so you could run the above calculation at 10 calories per lbs but I’d be cautious of going much lower than that for too long. I always have to later in a diet, but I can’t handle it for too long.
I’m not diving into it here, but food quality matters. The nice thing about paying attention to calories is it tends to help you learn to budget out junk food.
EDIT: My example above is super simple and probably not the most effective version, because you don’t stack enough low days to actually need that carb up. If I were really doing it, and wanted to prioritize recovery, it would probably be more like:
- Monday (legs): high carb
- Tuesday (shoulders): medium carb
- Wednesday (cardio): low carb
- Thursday (chest): medium carb
- Friday (back): high carb
- Saturday (arms): medium carb
- Sunday (cardio): low carbs