Carb Cycling Sample Menus?

ponyboy · 10-07-2003, 01:42 PM

Anyone know where I can find these? I'm interested in trying one of these diets out, but want more info...I searched Avant and here and can't find a sample diet layout.

Anyone have a link?

**Jodi** · 10-07-2003, 01:44 PM

Check out my signature. Its TP's carb cycling diet guidlines.

ponyboy · 10-07-2003, 01:46 PM

Thanks Jodi but I already found that

What I was looking for was more sample daily menus...like DP has laid out in his cutting/bulking plans. Any idea where something like that might be?

**Jodi** · 10-07-2003, 01:50 PM

No he doesn't have sample diets. The diet is very simple and its layed out with detail. Its quite simple to create your own. You can check out my old journal The Cut of No Return but our quantities would be much different.

ponyboy · 10-07-2003, 02:50 PM

I'm just a lazy schmuck who likes to have templates to follow

I'll use your journal as a good guideline and go from there....thanks for the help!

Twin Peak · 10-07-2003, 02:56 PM

It is designed with a fairly limited food choice, making planning relatively easy, but the choices and combos are up to you.

_Aj · 10-07-2003, 10:21 PM

Any new developments since you wrote that article. And can you apply something like it for a bulking phase. If So, can you PM me some details. Thanks.

AJ

J'Bo · 10-08-2003, 06:39 AM

i have a bulking phase of the diet in my journal if you want to check it out "buildin a better bod". however you will have to adjust your macros to your bodyweight.

Twin Peak · 10-08-2003, 07:41 AM

Quote:

Originally posted by _Aj
Any new developments since you wrote that article. And can you apply something like it for a bulking phase. If So, can you PM me some details. Thanks.

AJ

Yes, you can turn this diet to a bulk, as I alluded to in the article. I have not written that portion of the next article yet, nor have I shared my thoughts with anyone on this yet, but will soon.

However, if you are an ectomorph, I'd not recommend this for a bulk.

For now, I would suggest 4 high carb days per week, all on workout days; 2 low carb days; and one no carb day. This should be an excellent starting place and can and should be adjusted as you go. You are looking for 1/2 to 3/4 pound gain per week, unless you are using PH/PS/or AAS.

You should also monitor stomach measurements, and if increasing more than a 1/4 inch per month, adjust accordingly.

hardasnails1973 · 10-08-2003, 07:49 AM

cycle calories is fine if you get fat add in 2-3 sessions of HIT cardio to offset fat gain. keep caloires where they are

Twin Peak · 10-08-2003, 08:07 AM

Quote:

Originally posted by hardasnails1973
cycle calories is fine if you get fat add in 2-3 sessions of HIT cardio to offset fat gain. keep caloires where they are

Han, how is this relevant here? He is asking about, and I am talking about, the Carb Cycling Diet I laid out in detail in my article in Mind and Muscle Magazine.

If you have read it and would like to make a specific comment or critique, feel free, but to talk in the abstract, is not relevant to the discussion at hand.

hardasnails1973 · 10-08-2003, 08:12 AM

just making statement " if you get fat don't drop caloires add in cardio "

_Aj · 10-08-2003, 04:46 PM

Thanks Dante and Hardasnails.

Currently I weigh 180llbs and BF is well I test under 10 but have the majority around my stomach with some loose skin, So I am hoping to bulk a little and then use this type of diet to cut. Waist is 34.5 and I measure 25mm on a skinfold around the gut. Chest an triceps are both under 10mm.

What do you suggest I start my cals/protein/fat intake at. And high High do you suggest I go go with my carb load days. I do plan on doing hiit am just take in carbs post workout in the form of oatmeal.

Now all I need is rough estimates as I HATE counting cals. I do a per meals basis now, eating 8 meals a day and getting 25-50g protein per meal and fat is 15-30 per meal, with some protein and veggie meals in there. My calorie level is roughly 2000-2600 depending on how long my day is, eating every 2-3hrs at the very most 4.

A couple more questions, at what rate does your body start converting protein into glucose and causing a insulin response.

Overall I do better low carbing it. As my carb load have gotten preety high. So this is why I think that I can have success with a diet like this.

Btw, I gain fat pretty easily. So I will moniter all the way, Ideally I would like to bulk up to 200llbs at least.

Thanks, and I am looking forward to your next article. I am a frequent visitor on Avants site.

**Jodi** · 10-08-2003, 06:32 PM

Actually that Twin Peak

Twin Peak · 10-09-2003, 07:33 AM

Quote:

Originally posted by Jodi
Actually that Twin Peak

I was wondering how Dante mysteriously showed up in this thread.

Twin Peak · 10-09-2003, 07:37 AM

Quote:

Originally posted by _Aj
Thanks Dante and Hardasnails.

Currently I weigh 180llbs and BF is well I test under 10 but have the majority around my stomach with some loose skin, So I am hoping to bulk a little and then use this type of diet to cut. Waist is 34.5 and I measure 25mm on a skinfold around the gut. Chest an triceps are both under 10mm.

What do you suggest I start my cals/protein/fat intake at. And high High do you suggest I go go with my carb load days. I do plan on doing hiit am just take in carbs post workout in the form of oatmeal.

Now all I need is rough estimates as I HATE counting cals. I do a per meals basis now, eating 8 meals a day and getting 25-50g protein per meal and fat is 15-30 per meal, with some protein and veggie meals in there. My calorie level is roughly 2000-2600 depending on how long my day is, eating every 2-3hrs at the very most 4.

A couple more questions, at what rate does your body start converting protein into glucose and causing a insulin response.

Overall I do better low carbing it. As my carb load have gotten preety high. So this is why I think that I can have success with a diet like this.

Btw, I gain fat pretty easily. So I will moniter all the way, Ideally I would like to bulk up to 200llbs at least.

Thanks, and I am looking forward to your next article. I am a frequent visitor on Avants site.

First, I am not Dante, he is far more good looking than I.

Second, the stomach skinfold measurement is interesting, and Jodi will understand what I mean. Comparatively, my stomach is about 36 inches right now, but the skin fold measurement is around 18 mm.

Third, this plan is NOT a carb loading plan, per se. So if you want to understand the amounts of carbs to eat on your high carb days, reread the article. I don't mean this in a mean way, its just that it is explained in there, better than I can reiterate here. But essentially, it is an UNLIMITED amount of carbs, but only certain carbs, and only at certain meals.

I am gload you enjoyed the article.

_Aj · 10-09-2003, 08:47 AM

Sorry about that. Actually I think that I finished reading an article just before I wrote this one written by Dante, and that is why I had his name stuck in my mind.

Alright I will re-read the arcticle and make a plan out to critique, other than that I appreciate your help, Twin Peak

Twin Peak · 10-09-2003, 08:52 AM

No problem.

Dante is a good friend of mine.

_Aj · 10-09-2003, 09:08 AM

That's is I click on your link, and the top title say " Thus spoke Dante" That is why I think I put dante down. Anyways about the fruit sinse your in a caloric surplus do you still reccomend the fruit, i think that I will anyways becasue I miss fruit and if someone tells me it ok I will enjoy it.

I will make out a plan for you to critique, so far from my understanding it is kinda like Rob Faigins NHE plan, which I really am enjoying as I started that before I read this article, but I think yours explains different factors better.

Twin Peak · 10-09-2003, 09:23 AM

No, its quite different from NHE, from what I know of it.

Yes, the fruit is less necessary in a bulk (for sending the fed signal) but is still useful due to the fiber, vitamins and antioxidant.

**Jodi** · 10-09-2003, 09:36 AM

It is very different from NHE. NHE has a 5 day rotation, 4 low carb days (30-60) then on the 5th day you carb up in the last meals. Similar to a DP & w8 plan.

Leslie · 10-09-2003, 10:28 AM

Quote:

Originally posted by Jodi
Similar to a DP & w8 plan.

Which actually wasn't a DP&W8 plan, it was a Beverly International diet

I know you just finished the NHE book, did it turn you on to try it?

Premo55 · 10-09-2003, 12:34 PM

TP, I'm VERY interested in using your diet as a bulking diet, when I was cutting I used DP+W8's plan (three sub-35g carb days, one carb-up day at the last meal), got down to 5%/6% while doing quite a bit of HIIT, and I've been basically eating maintenance calories for the past two and a half months, and have returned to around 8 or 9%. I want to put on some quality LBM with minimal fat gain, and I was wondering if your plan or DP's conventional slow-carb bulk plan would be a better option for me...WIth my experience with cyclical diets, I know my body handles them VERY well, and I actually enjoy low or no carb days because of the spartan control I can exercise on my diet...I predict even on high carb days I'll still be measuring stuff, though, I can't allow myself to gratuitously gorge on stuff...Let me know, though, great article, btw...Jodi, any words of advice here?

Conceptually I think this is my plan...
Monday- High (Quads, calves)
Tuesday-Low (Chest, triceps)
Wednesday- No (Rest day)
Thursday- High (Back, biceps)
Friday- Low (Shoulders, traps)
Saturday- No (Rest day)
Sunday- High (Hamstrings and lower back)

Would this work out? On maintenance I've been eating like the low-carb days, anyway, so I don't see how it would be excruciating for me, this diet seems even less stringent than my present maintenance diet (I'm taking in less than 150g of carbs daily right now, I'm 6'0" 170, taking in approx. 2200-2300 cals daily), I'm definitely gonna use it as my next cutting diet...

Peace.

hardasnails1973 · 10-09-2003, 01:55 PM

up those caloires boy by 250 caloires a week. best way to measure fat to muscle ratio is if your biceps are growing and waist is staying the same you are headed in right direction. If you waist gets a little puffy add some another cardio session and then see what happens after a week or 2. Gaining lean muscle is a slow process buy if you have all variable in place and keep close monitor on your self you will be better in the end. Slow and steady !!

Twin Peak · 10-09-2003, 01:55 PM

Quote:

Originally posted by Premo55
TP, I'm VERY interested in using your diet as a bulking diet, when I was cutting I used DP+W8's plan (three sub-35g carb days, one carb-up day at the last meal), got down to 5%/6% while doing quite a bit of HIIT, and I've been basically eating maintenance calories for the past two and a half months, and have returned to around 8 or 9%. I want to put on some quality LBM with minimal fat gain, and I was wondering if your plan or DP's conventional slow-carb bulk plan would be a better option for me...WIth my experience with cyclical diets, I know my body handles them VERY well, and I actually enjoy low or no carb days because of the spartan control I can exercise on my diet...I predict even on high carb days I'll still be measuring stuff, though, I can't allow myself to gratuitously gorge on stuff...Let me know, though, great article, btw...Jodi, any words of advice here?

Conceptually I think this is my plan...
Monday- High (Quads, calves)
Tuesday-Low (Chest, triceps)
Wednesday- No (Rest day)
Thursday- High (Back, biceps)
Friday- Low (Shoulders, traps)
Saturday- No (Rest day)
Sunday- High (Hamstrings and lower back)

Would this work out? On maintenance I've been eating like the low-carb days, anyway, so I don't see how it would be excruciating for me, this diet seems even less stringent than my present maintenance diet (I'm taking in less than 150g of carbs daily right now, I'm 6'0" 170, taking in approx. 2200-2300 cals daily), I'm definitely gonna use it as my next cutting diet...

Peace.

That plan generally looks good. Unless you are an extreme endomorph it might not be enough calories. Try this. If you aren't gaining at least 1/2 pound per week, make one of those low carb days a high carb day.

Also, no cardio.
Thanks.

That

Calmdwn · 10-09-2003, 03:44 PM

TP,

I also read your article im M&M. I like the way the diet sounds, and plan on starting on Sunday. Im currently 195lbs about 15% bf, and the plan is to get between 8-10%bf. I had a few questions. First was regarding no carb days. I know the green veggies are ok, but what about the carbs and sugar in protein powder and cottage cheese? On the no carb days do you mean zero carbs or some very low number like 20 or 30? My only other question is about calories for the day. My understanding is you dont worry about calories, but rely on your body to tell you when you have had enough food. Is this accurate? Sorry for all the questions. I know i should just wait for the next article, whick im sure will answer many questions. But im too eager to start the diet.

**Jodi** · 10-09-2003, 03:55 PM

No carbs mean just that No Carbs.

The only thing your eating that day that contains any significant carbs is your 3 meals of veggies but don't worry about that.

On your high carb days, Yes, listen to your body. Don't stuff yourself but instead eat til your satisfied.

10-07-2003, 01:42 PM	#1
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Carb Cycling Sample Menus? Anyone know where I can find these? I'm interested in trying one of these diets out, but want more info...I searched Avant and here and can't find a sample diet layout. Anyone have a link?
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

10-07-2003, 01:44 PM	#2
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Check out my signature. Its TP's carb cycling diet guidlines.
	Essence EFA

10-07-2003, 01:46 PM	#3
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Thanks Jodi but I already found that What I was looking for was more sample daily menus...like DP has laid out in his cutting/bulking plans. Any idea where something like that might be?
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

10-07-2003, 01:50 PM	#4
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	No he doesn't have sample diets. The diet is very simple and its layed out with detail. Its quite simple to create your own. You can check out my old journal The Cut of No Return but our quantities would be much different.
	Essence EFA

10-07-2003, 02:50 PM	#5
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	I'm just a lazy schmuck who likes to have templates to follow I'll use your journal as a good guideline and go from there....thanks for the help!
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

10-07-2003, 02:56 PM	#6
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	It is designed with a fairly limited food choice, making planning relatively easy, but the choices and combos are up to you.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

10-07-2003, 10:21 PM	#7
_Aj Registered User Join Date: Sep 2003 Posts: 119	Any new developments since you wrote that article. And can you apply something like it for a bulking phase. If So, can you PM me some details. Thanks. AJ
_Aj Registered User Join Date: Sep 2003 Posts: 119

10-08-2003, 06:39 AM	#8
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	i have a bulking phase of the diet in my journal if you want to check it out "buildin a better bod". however you will have to adjust your macros to your bodyweight.
	....and thats my $.02

10-08-2003, 07:49 AM	#10
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	cycle calories is fine if you get fat add in 2-3 sessions of HIT cardio to offset fat gain. keep caloires where they are
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

10-08-2003, 08:12 AM	#12
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	just making statement " if you get fat don't drop caloires add in cardio "
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

10-08-2003, 04:46 PM	#13
_Aj Registered User Join Date: Sep 2003 Posts: 119	Thanks Dante and Hardasnails. Currently I weigh 180llbs and BF is well I test under 10 but have the majority around my stomach with some loose skin, So I am hoping to bulk a little and then use this type of diet to cut. Waist is 34.5 and I measure 25mm on a skinfold around the gut. Chest an triceps are both under 10mm. What do you suggest I start my cals/protein/fat intake at. And high High do you suggest I go go with my carb load days. I do plan on doing hiit am just take in carbs post workout in the form of oatmeal. Now all I need is rough estimates as I HATE counting cals. I do a per meals basis now, eating 8 meals a day and getting 25-50g protein per meal and fat is 15-30 per meal, with some protein and veggie meals in there. My calorie level is roughly 2000-2600 depending on how long my day is, eating every 2-3hrs at the very most 4. A couple more questions, at what rate does your body start converting protein into glucose and causing a insulin response. Overall I do better low carbing it. As my carb load have gotten preety high. So this is why I think that I can have success with a diet like this. Btw, I gain fat pretty easily. So I will moniter all the way, Ideally I would like to bulk up to 200llbs at least. Thanks, and I am looking forward to your next article. I am a frequent visitor on Avants site.
_Aj Registered User Join Date: Sep 2003 Posts: 119

10-08-2003, 06:32 PM	#14
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Actually that Twin Peak
	Essence EFA

10-09-2003, 08:47 AM	#17
_Aj Registered User Join Date: Sep 2003 Posts: 119	Sorry about that. Actually I think that I finished reading an article just before I wrote this one written by Dante, and that is why I had his name stuck in my mind. Alright I will re-read the arcticle and make a plan out to critique, other than that I appreciate your help, Twin Peak
_Aj Registered User Join Date: Sep 2003 Posts: 119

10-09-2003, 08:52 AM	#18
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	No problem. Dante is a good friend of mine.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

10-09-2003, 09:08 AM	#19
_Aj Registered User Join Date: Sep 2003 Posts: 119	That's is I click on your link, and the top title say " Thus spoke Dante" That is why I think I put dante down. Anyways about the fruit sinse your in a caloric surplus do you still reccomend the fruit, i think that I will anyways becasue I miss fruit and if someone tells me it ok I will enjoy it. I will make out a plan for you to critique, so far from my understanding it is kinda like Rob Faigins NHE plan, which I really am enjoying as I started that before I read this article, but I think yours explains different factors better.
_Aj Registered User Join Date: Sep 2003 Posts: 119

10-09-2003, 09:23 AM	#20
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	No, its quite different from NHE, from what I know of it. Yes, the fruit is less necessary in a bulk (for sending the fed signal) but is still useful due to the fiber, vitamins and antioxidant.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

10-09-2003, 09:36 AM	#21
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	It is very different from NHE. NHE has a 5 day rotation, 4 low carb days (30-60) then on the 5th day you carb up in the last meals. Similar to a DP & w8 plan.
	Essence EFA

10-09-2003, 12:34 PM	#23
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	TP, I'm VERY interested in using your diet as a bulking diet, when I was cutting I used DP+W8's plan (three sub-35g carb days, one carb-up day at the last meal), got down to 5%/6% while doing quite a bit of HIIT, and I've been basically eating maintenance calories for the past two and a half months, and have returned to around 8 or 9%. I want to put on some quality LBM with minimal fat gain, and I was wondering if your plan or DP's conventional slow-carb bulk plan would be a better option for me...WIth my experience with cyclical diets, I know my body handles them VERY well, and I actually enjoy low or no carb days because of the spartan control I can exercise on my diet...I predict even on high carb days I'll still be measuring stuff, though, I can't allow myself to gratuitously gorge on stuff...Let me know, though, great article, btw...Jodi, any words of advice here? Conceptually I think this is my plan... Monday- High (Quads, calves) Tuesday-Low (Chest, triceps) Wednesday- No (Rest day) Thursday- High (Back, biceps) Friday- Low (Shoulders, traps) Saturday- No (Rest day) Sunday- High (Hamstrings and lower back) Would this work out? On maintenance I've been eating like the low-carb days, anyway, so I don't see how it would be excruciating for me, this diet seems even less stringent than my present maintenance diet (I'm taking in less than 150g of carbs daily right now, I'm 6'0" 170, taking in approx. 2200-2300 cals daily), I'm definitely gonna use it as my next cutting diet... Peace. Last edited by Premo55 : 10-09-2003 at 12:59 PM.

10-09-2003, 01:55 PM	#24
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	up those caloires boy by 250 caloires a week. best way to measure fat to muscle ratio is if your biceps are growing and waist is staying the same you are headed in right direction. If you waist gets a little puffy add some another cardio session and then see what happens after a week or 2. Gaining lean muscle is a slow process buy if you have all variable in place and keep close monitor on your self you will be better in the end. Slow and steady !!
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

10-09-2003, 03:44 PM	#26
Calmdwn Registered User Join Date: Mar 2003 Location: NJ Posts: 48	TP, I also read your article im M&M. I like the way the diet sounds, and plan on starting on Sunday. Im currently 195lbs about 15% bf, and the plan is to get between 8-10%bf. I had a few questions. First was regarding no carb days. I know the green veggies are ok, but what about the carbs and sugar in protein powder and cottage cheese? On the no carb days do you mean zero carbs or some very low number like 20 or 30? My only other question is about calories for the day. My understanding is you dont worry about calories, but rely on your body to tell you when you have had enough food. Is this accurate? Sorry for all the questions. I know i should just wait for the next article, whick im sure will answer many questions. But im too eager to start the diet.

10-09-2003, 03:55 PM	#27
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	No carbs mean just that No Carbs. The only thing your eating that day that contains any significant carbs is your 3 meals of veggies but don't worry about that. On your high carb days, Yes, listen to your body. Don't stuff yourself but instead eat til your satisfied.
	Essence EFA

10-09-2003, 04:07 PM	#28
Calmdwn Registered User Join Date: Mar 2003 Location: NJ Posts: 48