Thread: carb cycling

You're not going to lower your bodyfat much without tracking, at least not at first. Start doing that.

As for the carb cycling, this is a good link.

Originally Posted by gtbmed

You're not going to lower your bodyfat much without tracking, at least not at first. Start doing that.

As for the carb cycling, this is a good link.

thanks bro I will def. start tracking

You take it to the next level by tracking your macs! The reason why you haven't been doing it is simple. It sucks. This is why I tell people that working out is the lazy mans way of losing weight. (for all of the weight loss junkies) Because you can take half of that time you're over stressing your body and use some of it to track your intake and thus get better healthier results(for most people) in the long run.

Originally Posted by gtbmed

You're not going to lower your bodyfat much without tracking, at least not at first. Start doing that.

As for the carb cycling, this is a good link.

werd . . cant go past built

god I'm look like a queer writeing everything down but let them say something Anyway thanks 4 the advice bro's.

Originally Posted by legendkiller85

god I'm look like a queer writeing everything down but let them say something Anyway thanks 4 the advice bro's.

If you plan out your meals ahead of time, it helps to use a food counts program like FitDay - Free Weight Loss and Diet Journal - then you don't have to be seen writing things down. Once you do it for a while, you get a sense of what you're eating and it becomes easier to just make the changes w/o having to write stuff down every day, every time you eat.

The starting point is to get a baseline of what you are eating now. This is the environment that you've given your body to work in - so you can look & see the results now. You can arrive at your portions for the changes in your diet - e.g. adding in carbs before / after training by doing the calculations ahead of time as to "how much" of this or that, and then just use that as your "unit of carb" going forward.

Basically just getting an idea of what you are eating now, and "how much" of the different macros are need to make some changes - i.e. 3 oz potato, or 5 oz chicken, 1/2 c brown rice, etc. Then its easy to just add these to your meal plan.

All of the links to the carb cycling section on this board, as well as some others, in the stickies do not work. I was looking for info myself.

if you want low body fat and crazy cardiovascular endurance in the gym I suggest start doing some form of high intensity interval training for cardio at least 2x a week. the greater your VO2max the more fatty acids your body will burn at rest.

Originally Posted by vortrit

All of the links to the carb cycling section on this board, as well as some others, in the stickies do not work. I was looking for info myself.

yea they bring you to some crapy forum

Originally Posted by gtbmed

You're not going to lower your bodyfat much without tracking, at least not at first. Start doing that.

As for the carb cycling, this is a good link.

Hey bro I'm confused.I found my lbm do I use calorie maintmeance at that weight and do I cut that by 10-20% to cut?

You really have to track to find your maintenance calories. But a good estimate is 13-15 * your body weight. Consume about 10-20% less than that number.

Originally Posted by gtbmed

You really have to track to find your maintenance calories. But a good estimate is 13-15 * your body weight. Consume about 10-20% less than that number.

my lbm body weight?Or my current body w?Sorry bro really trying to take this all in at once.Thank's for your help.

Originally Posted by legendkiller85

yea they bring you to some crapy forum

Yeah, they used to work and have very good information in them. It's really too bad.

Originally Posted by legendkiller85

Hey bro I'm confused.I found my lbm do I use calorie maintmeance at that weight and do I cut that by 10-20% to cut?

Originally Posted by legendkiller85

my lbm body weight?Or my current body w?Sorry bro really trying to take this all in at once.Thank's for your help.

legendkiller, cutting is always the same: eat less.

Carb cycling lets you eat higher cals/carbs on some of the days, which can be helpful for managing appetite.

Tell me your maintenance, current macros (grams please, not percentages) lean mass and number of high and low days, and I'll give you a sample of how you might choose to set this up, okay?

Originally Posted by Built

legendkiller, cutting is always the same: eat less.

Carb cycling lets you eat higher cals/carbs on some of the days, which can be helpful for managing appetite.

Tell me your maintenance, current macros (grams please, not percentages) lean mass and number of high and low days, and I'll give you a sample of how you might choose to set this up, okay?

my t.d.e.e. is(maintenance) is 3184
I will cut at 20% less then that which is 2548.00
my daily macros at that is
240 g protein
240 g carbs
53 g of fat

you may want to look into using some 5-HTP to help fight the carb cravings at night on your low carb days.

Interesting suggestion, LAM. I've never tried this. How much?

Originally Posted by legendkiller85

my t.d.e.e. is(maintenance) is 3184
I will cut at 20% less then that which is 2548.00
my daily macros at that is
240 g protein
240 g carbs
53 g of fat

You've got about 180 lbs lean mass; how many high and low days do you want, and have you ever done a low carb diet before? When are you hungriest - AM or PM? What foods do you tend to want most when you're hungry - fatty meat, or starchy meals?

Originally Posted by Built

You've got about 180 lbs lean mass; how many high and low days do you want, and have you ever done a low carb diet before? When are you hungriest - AM or PM? What foods do you tend to want most when you're hungry - fatty meat, or starchy meals?

Never done a low carb diet before.I feel I'm my hungriest in the pm I usually go to the gym in the am.I always just eat oatmeal or something small b4 the gym.I tend to crave more fatty meat.Today I went to the grocery store loaded up on,turkey filets,lean ground beef,chicken breast,sirloin tip,old fashion oats,flax oil,sweet potatoes and a never ending supply of old fashion oats.I also got some heavy whipping cream to add to my protein shakes(3 teaspoons) to keep my fat levels good.

Originally Posted by legendkiller85

Never done a low carb diet before.I feel I'm my hungriest in the pm I usually go to the gym in the am.I always just eat oatmeal or something small b4 the gym.I tend to crave more fatty meat.Today I went to the grocery store loaded up on,turkey filets,lean ground beef,chicken breast,sirloin tip,old fashion oats,flax oil,sweet potatoes and a never ending supply of old fashion oats.I also got some heavy whipping cream to add to my protein shakes(3 teaspoons) to keep my fat levels good.

how many high and low day's should I shoot 4

This is up to you. Lots of ways to do this. Suppose you were to train four days a week.
You may wish to have your high carb days for lifting. Or you might want to train one of your days low, three high.

Or something else.

I'll set it up a few different ways for your consideration. Please keep in mind these are just options - you may prefer your carbs or fats higher - or lower. You may also prefer a bigger calorie/carb difference between days. It's entirely your call; it all comes down to where you are comfortable with the deficit:

LBM = 177 lbs.
Maintenance calories: 3184 per day;
A caloric deficit of 4,458 calories per week,
for a loss of of 1.3 pounds per week

2 high carb days:
Average daily macros:
248g of protein,
114g of fat, and
133g of carbohydrate,
2,547 calories in total.

(2) high carb days:
248g of protein,
89g of fat, and
297g of carbohydrate,
2,976 calories in total.

(5) low carb days:
248g of protein,
124g of fat, and
67g of carbohydrate,
2,376 calories in total.

3 high carb days
Average daily macros:
248g of protein,
109g of fat, and
144g of carbohydrate,
2,547 calories in total.

(3) high carb days:
248g of protein,
89g of fat, and
261g of carbohydrate,
2,833 calories in total.

(4) low carb days:
248g of protein,
124g of fat, and
57g of carbohydrate,
2,333 calories in total.

4 high carb days
Average daily macros:
248g of protein,
104g of fat, and
156g of carbohydrate,
2,547 calories in total.

(4) high carb days:
248g of protein,
89g of fat, and
233g of carbohydrate,
2,719 calories in total.

(3) low carb days:
248g of protein,
124g of fat, and
53g of carbohydrate,
2,319 calories in total.

Originally Posted by Built

Interesting suggestion, LAM. I've never tried this. How much?

for you I would start out at 100mg and go up from there.

How much do you take, and what are the sides if it's too high?

built thank you brother,I will make you proud

Originally Posted by legendkiller85

built thank you brother,I will make you proud

Hey, no problem bro.

Originally Posted by Built

How much do you take, and what are the sides if it's too high?

sometimes I take up to 300mg...side effects for most if too high a dose is used might lead to some GI discomfort but that's about it.

5-HTP also increases serotonin levels so you might have more vivid dreams, etc.

I understand it's good for appetite in general. Whose brand do you purchase?

hours and hours of studying I finaly got the meal plan figured out.I will post it when I get some energy.Built u are the man