Bawl

Hi all,

I thought I would give TP's carb cycling a trial run for 6-8 weeks, but I want to make sure I have it right.

Current Stats:
------
Height: 5' 11"
Weight: 220
BF: 15-18%

Carb Cycling Meal / Workout Plan:
Monday No Carb Morning: 30min low intensity cardio
Tuesday High Carb Morning: 20min HIIT
Evening: Legs
Wednesday No Carb Morning: 30min low intensity cardio
Thursday Low Carb Morning: 20min HIIT
Evening: Shoulders / Traps / Forearms
Friday No Carb Morning: 30min low intensity cardio
Saturday High Carb+ Evening: Chest / Triceps
Sunday Low Carb Morning: 20min HIIT
Evening: Back / Biceps

Sample: No Carb Day

Description Calories Fat Carbs Protein
-------------------------------------------------------
8am
Flaxseed Oil, 1 tbsp 120 14 0 0
Whey Protein, 60 grams 220 3 6 46

11am
Tuna, 6 oz 150 1 0 32
Peanut Butter, Natural, 1 tbsp 95 8 3 4

2pm
Chicken Breast, 177.5g 150 3 0 37
Broccoli, 1.75 Cups 44 0 7 3

5pm
Salmon, 1 can 200 10 0 24
Cabbage, raw, 1 cup 22 0 5 1

7pm
Chicken Breast, 177.5g 170 0 0 41
Broccoli, 1.75 Cups 44 0 7 3

9pm
Flaxseed Oil, 1 tbsp 120 14 0 0
Whey Protein, 30 grams 110 1 3 23
------------------------------------------------------
Total 1,445 54 31 214
33% 8% 59%

Sample: Low Carb Day

Description Calories Fat Carbs Protein
-------------------------------------------------------
8am
Flaxseed Oil, 1 tbsp 120 14 0 0
Whey Protein, 60 grams 220 3 6 46

11am
Tuna, 6 oz 150 1 0 32
Peanut Butter, Natural, 1 tbsp 95 8 3 4
Oatmeal (Quaker), 1/2 cup 150 3 29 5
Apple, 1 Medium 81 0 24 1


2pm
Chicken Breast, 177.5g 150 3 0 37
Broccoli, 1.75 Cups 44 0 7 3

5pm
Salmon, 1 can 200 10 0 24
Carrots, 1 cup 65 0 14 1
Oatmeal (Quaker), 1/2 cup 150 3 27 5
Apple, 1 Medium 81 0 24 1

7pm
Apple, 1 Medium 81 0 24 1
Brown Rice, 1/2 cup 190 1.5 42 4
Chicken Breast, 177.5g 170 0 0 41
Broccoli, 1.75 Cups 44 0 7 3

9pm
Flaxseed Oil, 1 tbsp 120 14 0 0
Whey Protein, 30 grams 110 1 3 23
-----------------------------------------------------
Total 2,221 62 210 231
24% 37% 41%

Sample: High Carb Day

Description Calories Fat Carbs Protein
-------------------------------------------------------
8am
Flaxseed Oil, 1 tbsp 120 14 0 0
Whey Protein, 60 grams 220 3 6 46

11am
Tuna, 6 oz 150 1 0 32
Peanut Butter, Natural, 1 tbsp 95 8 3 4
Oatmeal (Quaker) **eat until full**
Apple, 1 Medium 81 0 24 1


2pm
Chicken Breast, 177.5g 150 3 0 37
Brown Rice **eat until full**
Broccoli, 1.75 Cups 44 0 7 3
Apple, 1 Medium 81 0 24 1

5pm
Salmon, 1 can 200 10 0 24
Carrots, 1 cup 65 0 14 1
Oatmeal (Quaker) **eat until full**
Apple, 1 Medium 81 0 24 1

7pm
Apple, 1 Medium 81 0 24 1
Brown Rice **eat until full**
Chicken Breast, 177.5g 170 0 0 41
Broccoli, 1.75 Cups 44 0 7 3

9pm
Flaxseed Oil, 1 tbsp 120 14 0 0
Whey Protein, 30 grams 110 1 3 23
-----------------------------------------------------
Total ??? 62 ??? 231


Please critique...

Thanks all

Jodi

Not much critique needed

You got it

3 things..........1) You got something agains fish oil? 2) I kinda think your fat is a bit high, hopefully TP will chime in here. Typically its 15G of fat coming from Fish oil and then either 2 higher fat proteins OR 1T. Flax oil. 3)Don't eat til you are full Eat til your Satisfied. Big difference.

Essence EFA

Bawl

Thanks Jodi!!!

I thought there wasn't a difference between fish oil and flaxseed oil. They are both rich in Omega 3's. Is it something with the EPA / DHA? None the less, I can switch the flax in meal 6 to fish oil (10-15 grams.)

Should I eliminate the natty pb in meal 2 to reduce my fat intake?

I followed the low carb day meal plan yesterday, and I was actually felt satisfied after the carb meals. I guess to keep it structured, I can eat double portions of carbs instead of until full on high carb day. That would keep me at 2-2.5 grams per pound of BW.

Jodi

The EPA/DHA in fish oil doesn't need conversion. Your body doesn't need to convert it unlike Flax. Flax is good to keep as well, you want a variety. However, your body has to convert it in Flax and because of the low % of conversion you don't get enough EPA/DHA.

I would drop the PB. As long as you are eating salmon, eggs and or red there is no need for additional fat except for your EFA's

Essence EFA

Bawl

Ahh...I see. Consider meal 6 changed.

As for the Natty PB, I will exchange it for a small protein shake to add some protein to Meal 2.

Thank you

Jodi

No problem. Good luck

Essence EFA

Premo55

Also, what's with all teh cardio? 6 cardio sessions a week? I really don't suggest it, considering TP's plan suggests that you do no cardio unless absolutely necessary...also doing HIIT on a high day is kinda pointless, don't you think

Peace.

T DOT O.

Bawl

Its just something I like to do in the mornings to wake me up.

Premo55

That's pretty remarkable....the first thing I think about in the morning is certainly sex and breakfast, as opposed to killing myself on a treadmill

Peace.

T DOT O.

Akateros

What about peeing?

"It is a wearisome illness to preserve one's health by too strict a regimen."

Bawl

Hmm...let me explain a little better. On MWF, I keep my HR around 130bpm which I can hardly say is killing myself. Its an easy pace where I can wake up, drink a liter of water, and watch the news. TRSun on the other hand is too increase / maintain my aerobic capacity. I usually run on the local track inorder to track time and distance to show progression.

lol...yea that too.