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Carb cycling question


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Posted by: NBaldwin

I have been trying to follow the carb cycling diet for a week or so now but had a few questions.
First on the no carb day even without any actual carbs I still get about 30 grams out of my 2700 cals. Is that ok? I comes from the whey and cottage cheese.

Second on the high carb day, how many are we shooting for? I weigh 180 lbs so on my low carb day, I am shooting for 180 grams or less. Should I go 250g+ ? What about fat? The article says fat is not a real part of the diet but I have to use them no carb day for cals.

I am having a heck of a time getting on high carb day. I barely got 230g today eating brown rice, oats, and sweet potatos. Here was my macros today:

High Carb:
Fat- 100g
Carb- 230g
Prot- 279g
Total- 2878 cals

I think my favorite day is low carb

Nathan


Posted by: Monolith

Getting a small amount of carbs on your no carb day is fine. It's impossible to get rid of them completely.

For your low carb day, if youre 180lbs, then you want to get as close to 180g/carbs a day as you can. Not less. There's room to tweak later, but go several weeks using the guidelines given before you start changing things.

On the high carb day, per TP's article, you should be eating until satisfied. The low carb day should bring you to the point of "i know i've had enough, but i'd like to have more." The high carb day should make you think "im satisfied." There's no set amount. TP's article suggests that you don't even keep track of how many carbs you eat on the high carb day. Personally, though, i track them. It will help me guage any tweaks i might need in the future.

For fat... extrapolating from advice on the same issue given to me by Jodi, i'd say around 40-45g of fat/day. That's not including any fish oil supplements you might be taking.

Also, youre a little ambiguous about your attitude toward fat. You give me the impression that you're only using fat on no carb days with "fat is not a real part of the diet but I have to use them no carb day for cals." You should be getting small amounts of fat in every day.

I had a lot of the same questions you had. Start a journal, it will help to keep track of what you're doing right (and wrong)... and it's easy for others to help critique your diet. Check mine here, it might be helpful:

http://www.ironmagazineforums.com/sh...threadid=25150


Posted by: NBaldwin

Just read your journal, thanks it helped a lot. I guess I have to get used to high carb day I will try the salsa in the rice.

I noticed you don't count the flax into the fat or calorie count. Why is that? Also you don't count the apples? I have been counting both. Maybe I need to re-read TP's article.

Nathan


Posted by: Monolith

Quote:
Originally posted by NBaldwin
Just read your journal, thanks it helped a lot. I guess I have to get used to high carb day I will try the salsa in the rice.

I noticed you don't count the flax into the fat or calorie count. Why is that? Also you don't count the apples? I have been counting both. Maybe I need to re-read TP's article.

Nathan
I've been counting flax... or at least i should have been. I might have made a typo somewhere.

The only things that shouldnt be counted into your totals, per Jodi's advice, is the fish oil, apples, and any green fibrous veggies.


Posted by: NBaldwin

Sorry, I meant fish oil. Why don't you count those?


Posted by: Monolith

Quote:
Originally posted by NBaldwin
Sorry, I meant fish oil. Why don't you count those?
I'm a little unclear as to why as well. The best answer i found was simply that fish oil contains EFA's which you don't get from other foods. Because of that, theyre not viewed as dietary fat, but as a supplement - just as a multivitamin or creatine.

You should check out the forums at avant, there have been quite a few discussions over there regarding the CC diet, and the question might have already been answered. You can fill me in too.


Posted by: NBaldwin

I've been reading there all day Awesome site!


I don't take fish oil only flax. Should I count that into the meals?
Nathan


Posted by: Monolith

Quote:
Originally posted by NBaldwin
I've been reading there all day Awesome site!


I don't take fish oil only flax. Should I count that into the meals?
Nathan
Flax should be counted, yes.


Posted by: Leslie

Fish oil should be counted towards your totals. As any fat should be.
The small fruit carb count can be eliminated from your carb count due to the size and the fact it is for your liver stores.


Posted by: Monolith

Quote:
Originally posted by Leslie
Fish oil should be counted towards your totals. As any fat should be.
The small fruit carb count can be eliminated from your carb count due to the size and the fact it is for your liver stores.



Good thing someone else saw this thread.

Leslie, how should the fish oil be used in the CC diet, then? Per TP's article, it appeared that you should eat 4 lean meals of protein and 2 meals using a 'fatter' source of protein. If you dont have a fattier source of protein, then you should add fat to those 2 meals (natty PB, etc). Is it in those 2 meals that the fish oil should be added, then?

As it is, i've been taking about 20g of fish oil a day, spread out between all my meals. That means my daily fat count has been way out of whack.


Posted by: Leslie

Quote:
Originally posted by Monolith


Good thing someone else saw this thread.

Leslie, how should the fish oil be used in the CC diet, then? Per TP's article, it appeared that you should eat 4 lean meals of protein and 2 meals using a 'fatter' source of protein. If you dont have a fattier source of protein, then you should add fat to those 2 meals (natty PB, etc). Is it in those 2 meals that the fish oil should be added, then?

As it is, i've been taking about 20g of fish oil a day, spread out between all my meals. That means my daily fat count has been way out of whack.

20g fish oil is fine I usually make it easy and have 5 fish oil caps with each meal except the 2 fatty meals=20g fish oil.

Being I am female and weigh 160lbs at 5'10- I'd say you could prolly get away with a lil more fat than me anyways and take the oil with all your meals.


Posted by: Monolith

Quote:
Originally posted by Leslie
20g fish oil is fine I usually make it easy and have 5 fish oil caps with each meal except the 2 fatty meals=20g fish oil.

Being I am female and weigh 160lbs at 5'10- I'd say you could prolly get away with a lil more fat than me anyways and take the oil with all your meals.
Thanks.


Posted by: NBaldwin

Thanks for all the replies so far.
One thing I have noticed lately is after following the carb cycling is my appetite seems to have skyrocketed. Is this normal? I have been very strict and have eaten at least 6 meals a day and write everything down and my cals on the high carb day keep creeping up. I will eat my protein and carbs and be pretty satisfied and then an hour later I am hungry. I think soon I am going to add in another no carb day as I feel more bloated eating this many carbs. I don't know yet though. Any thoughs?
Nathan


Posted by: NBaldwin

^


Posted by: Premo55

I think the whole point of the high carb day is to stuff yourself to the point where you cannot fathom eating any more carbs. If you're still hungry later, you're probably not eating enough. And you're supposed to feel bloated after a high carb day, but it's all water weight anyhow.

Peace.



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