How does this High Carb day look? [Forum Archive]

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How does this High Carb day look?

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Posted by: thefutureisnow

High Carb Day

Meal One:
Fiber One Honey Clusters
Apple
Egg Whites
Fish Oil

Meal Two:
Grilled Chicken Breast
Lettuce
Fish Oil

Meal Three(pre-workout):
Turkey Sandwich on oat bread
Cottage Cheese
Lettuce
Plum
Fish Oil

Meal Four(post-workout):
Post-Workout Shake
Brown Rice
Celery
Apple
Fish Oil

Meal Five:
Egg Whites
Cucumber
Fish Oil

Posted by: TJ Cline

Quote:

Originally Posted by thefutureisnow

High Carb Day

Meal One:
Fiber One Honey Clusters....oats or a sweat potato
Apple
Egg Whites
Fish Oil

Meal Two:
Grilled Chicken Breast
Lettuce.....spinach
Fish Oil

Meal Three(pre-workout):
Turkey Sandwich on oat bread
Cottage Cheese
Lettuce...spinach, brochli
Plum
Fish Oil

Meal Four(post-workout):
Post-Workout Shake
Brown Rice
Celery
Apple
Fish Oil

Meal Five:
Egg Whites
Cucumber
Fish Oil

I do not see a high carb day here at all

Posted by: DeadBolt

Looks good but you forgot something.....pssst.....carbs

Posted by: msunid83

I wouldn't eat the Fiber One Honey clusters, I think only the original Fiber One is approved. I'm assuming you are following Twin Peak's method, but hey, whatever works.

Posted by: thefutureisnow

Quote:

Originally Posted by ForemanRules

I do not see a high carb day here at all

Foreman, is the oats or sweet potato a subsitute for the fiber one or an addition? Thanks.

Posted by: IainDaniel

Quote:

Originally Posted by ForemanRules

I do not see a high carb day here at all

Agreed. Being a male you might want to watch you Iron intake if you are going to eat quite a bit of spinach.

Posted by: sonofman

Quote:

Originally Posted by IainDaniel

Agreed. Being a male you might want to watch you Iron intake if you are going to eat quite a bit of spinach.

I eat a good amount of spinch. What is too much?

Posted by: thefutureisnow

Quote:

Originally Posted by IainDaniel

Agreed. Being a male you might want to watch you Iron intake if you are going to eat quite a bit of spinach.

What would you change to it?

Posted by: IainDaniel

Here was a High carb day when I did this diet. Adjust to your needs

Quote:

Meal 1
2 scoops ON
60g Fibre one
68g Oat Bran
1 Pear
5 Fish Oil

P 61 C 120 F 15

Meal 2
1.5 Cups 1% Cottage Cheese
Stevia
Cinnamon

P 42 C 9 F 3

Meal 3
8 oz Pork
Romaine
ACV
10 Oz Yam
Apple
5 Fish oil

P 54 C 106 F 14

Meal 4
Tuna
Romaine
Flax
ACV

P 44 C 3 F 10

Meal 5
Turkey Chili
Brown Rice
5 Fish Oil
1/2 Apple

P 45 C 96 F 12

Meal 6
2 scoops ON
90 Grams Oats
1/2 Apple

P 70 C 118 F 15

Totals
P 316 C 452 F 69

Cals 3693

Posted by: IainDaniel

With regards to the iron. It was just something to watch out for being a male. Females will need iron supplementation as they have a menstral cycle.

Posted by: thefutureisnow

Thanks.

Posted by: thefutureisnow

Okay, so how does this look:

Meal One:
Fiber One Honey Clusters
Oats
Apple
Egg Whites
Fish Oil

Meal Two:
Grilled Chicken Breast
Lettuce, spinach
Fish Oil

Meal Three(pre-workout):
Half a Turkey Sandwich on oat bread
Cottage Cheese
Lettuce, spinach
Yams
Plum
Fish Oil

Meal Four(post-workout):
Post-Workout Shake
Brown Rice
Oats
Celery
Apple
Fish Oil

Meal Five:
Egg Whites
Cucumber, Lettuce
Fish Oil

Posted by: IainDaniel

How do the macros workout? 5 meals means more carbs in the carb designated meals to refill glycogen stores.

Bread should be used sparingly

Posted by: thefutureisnow

Yea I'm having one piece of bread. What should the macros be for a high carb meal.

Posted by: IainDaniel

eat carbs till you are satisfied. NOT FULL.... Satisfied

Posted by: dontsurfonmytur

just stack up bro, water crackers, nonfat yogurt, fruit, oats, waffles, pancakes, nonfat potato chips.

Posted by: IainDaniel

Shut up unless you know what you are talking about. Dipshit

Posted by: sonofman

Quote:

Originally Posted by IainDaniel

Shut up unless you know what you are talking about. Dipshit

Ouch!!

Posted by: DeadBolt

Quote:

Originally Posted by dontsurfonmytur

just stack up bro, water crackers, nonfat yogurt, fruit, oats, waffles, pancakes, nonfat potato chips.

Posted by: thefutureisnow

Meal One:
Fiber One Honey Clusters- .625 cups P- 1.5 C- 16.5(7 gFiber) F- .5 85 calories
Oats- .25 cups P- 6.6 C- 21.7 (4.1 gFiber) F- 2.7 152 calories
Apple- 1 P- .4 C- 17.6 (3.7gFiber) F- .3 80 calories
Egg Whites- 1 P- 26.5 C- 1.8 F- .4 126 calories
Skim Milk- .5 cups P- 4.4 C- 6.1 F- .3 45 calories
Fish Oil- 4 grams 36 calories

Totals:
Calories: 545.4
Protein: 39.4 grams 157.6 calories (I think I might add a little whey protein to my oats)
Carbohydrates: 78.5 grams 314 calories
Fat: 8.2 grams 73.8 calories
Macro: 29/58/13.5

Meal Two:
Grilled Chicken Breast 6.3 oz P- 40.9 C- 0 F- 2.2 195 calories
Lettuce- 3.1 oz P- .8 C- 1.5 (1.1 gFiber) F- .1 12 calories
Spinach- 1.1 oz P- .9 C- .4 (.7 gFiber) F- .1 7 calories
Fish Oil- 4 grams 36 calories

Totals:
Calories: 242.8 calories
Protein: 42.6 grams 170.4 calories
Carbohydrates: 3.7 grams 14.8 calories
Fat: 6.4 grams 57.6 calories
Macro: 70/06/24

Meal Three(pre-workout):
Turkey Breast Meat- 1.2 oz P- 5.6 C- 1.2 (.2 gFiber) F- .5 34 calories
Oat bread- 1 slice P- 4 C- 15 (3 gFiber) F- 1 100 calories
Cottage Cheese- 1 cup P- 25 C- 2.7 F- .6 123 calories
Lettuce- 3.1 oz P- .8 C- 1.5 (1.1 gFiber) F- .1 12 calories
Spinach- 1.1 oz P- .9 C- .4 (.7 gFiber) F- .1 7 calories
Yams- 7.1 oz P- 4 C- 34.8(6.6 gFiber) F- .3 180 calories
Plum- P- 1.1 C- 15.1(2.1 gFiber) F- .4 69 calories
Fish Oil- 4 grams 36 calories

Totals:
Calories: 539.8 calories
Protein: 41.1 grams 165.6 calories
Carbohydrates: 77.8 grams 311.2
Fat: 7 grams 63 calories
Macro: 30.5/58/11.5

Meal Four(post-workout):
ON 100% Whey- 1.5 scoops P- 36 C- 4.5 F- 1.5 180 calories
Brown Rice 1 cup P- 5 C- 41.3 (3.5 gFiber) F- 1.8 216 calories
Oats- .25 cups P- 6.6 C- 21.7 (4.1 gFiber) F- 2.7 152 calories
Celery- 1.4 oz P- .3 C- .6(.6gFiber) F- .1 6 calories
Apple- 1 P- .4 C- 17.6 (3.7gFiber) F- .3 80 calories
Fish Oil 4 grams 36 calories

Totals:
Calories: 677.2
Protein: 48.3 grams 193.2 calories
Carbohydrates: 97.6 grams 390.4 calories
Fat: 10.4 grams 93.6 calories
Macro: 29/5813

Meal Five:
Egg Whites- 1 P- 26.5 C- 1.8 F- .4 252 calories
Cottage Cheese- 1 cup P- 25 C- 2.7 F- .6 123 calories
Cucumber- ½ cup slices P- .3 C- 1.6 (.3 gFiber) F- .1 8 calories
Lettuce- 3.1 oz P- .8 C- 1.5 (1.1 gFiber) F- .1 12 calories
Fish Oil 4 grams 36 calories

Totals:
Calories: 293.2
Protein: 52.6 grams 210.4 calories
Carbohydrates: 9 grams 36 calories
Fat: 5.2 grams 46.8 calories
Macro: 72/12/16

Posted by: juggernaut

This was from Jodi's post on refeeds and leptin. I think he needs to add more of this stuff into it:
During your refeed, you should aim for around 1G of protein per Pound of body weight, keeping your sources of fat to a minimum, so you are only taking the fats that are in your proteins and carbs. Now, here is the fun part: CARBS! Yes, lots and lots and lots of carbs. Not necessarily brown rice, sweet potatoes and oats here either:

Bagels
Pasta
Rice
Bread
Cereal
FF/SF Ice Cream
Pancakes
Waffles
Crackers

Yes, all the things we crave If its low fat or fat free, have at it! Remember, no additional fats.

You should keep fructose to a minimum though. Sticking to 50-100G [for fructose, probably lower, like 25%] for the day is plenty. Remember sucrose is 50% glucose and 50% fructose so seeing that we need to watch our fructose, staying away from sucrose (table sugar) is probably best. Yes, in order to elevate our levels of leptin, we want to spill over muscle, not liver glycogen.

Posted by: thefutureisnow

anyone else?

Posted by: IainDaniel

This isn't a refeed type diet right.

I assumed you were doing carb cycling a la Twin Peaks article.

Posted by: thefutureisnow

Quote:

Originally Posted by IainDaniel

This isn't a refeed type diet right.

I assumed you were doing carb cycling a la Twin Peaks article.

Yup.

Posted by: juggernaut

yup? yup what?

Posted by: Gordo

Quote:

Originally Posted by juggernaut

yup? yup what?

Quote:

I assumed you were doing carb cycling a la Twin Peaks article.

http://www.mindandmuscle.net/magmain...=30&pageID=159

Posted by: thefutureisnow

Quote:

Originally Posted by juggernaut

yup? yup what?

The question was fairly straightforward. Yup meant that I am planning a carb cycling diet according to Twin Peak's articles.

Posted by: juggernaut

good article. i read it before. is this being used for a lean bulk?

Posted by: thefutureisnow

No I'm trying to cut fat. Right now I'm at 30%. I want to get somewhere between 10-15%. I currently weigh 220 lbs, so that means I want to get anwhere from 176-187 lbs. Dropping 33 lbs to 187 would be a vast improvement for me healthwise and it would just give me such a great confident boost. I'm trying to preserve as much muscle as possible to maintain my BMR.

Posted by: thefutureisnow

I changed some more things around in my high carb day meal plan because there wasn't enough total calories. So here it is:

Meal One:
ON 100% Whey- .5 scoops P- 12 C- 1.5 F- .5 60 calories
Fiber One Honey Clusters- .625 cups P- 1.5 C- 16.5(7 gFiber) F- .5 85 calories
Oats- .25 cups P- 6.6 C- 21.7 (4.1 gFiber) F- 2.7 152 calories
Apple- 1 P- .4 C- 17.6 (3.7gFiber) F- .3 80 calories
Egg Whites- 1 P- 26.5 C- 1.8 F- .4 126 calories
Skim Milk- .5 cups P- 4.4 C- 6.1 F- .3 45 calories
Fish Oil- 5 grams 45 calories

Totals:
Calories: 608.4
Protein: 51.4 grams 205.6 calories
Carbohydrates: 80 grams 320 calories
Fat: 9.2 grams 82.8 calories
Macro: 34/53/13

Meal Two:
ON 100% Whey- .5 scoops P- 12 C- 1.5 F- .5 60 calories
Grilled Chicken Breast 6.3 oz P- 40.9 C- 0 F- 2.2 195 calories
Lettuce- 3.1 oz P- .8 C- 1.5 (1.1 gFiber) F- .1 12 calories
Spinach- 1.1 oz P- .9 C- .4 (.7 gFiber) F- .1 7 calories
Fish Oil- 5 grams 45 calories

Totals:
Calories: 310.3 calories
Protein: 54.6 grams 218.4
Carbohydrates: 5.2 grams 20.8 calories
Fat: 7.9 grams 71.1 calories
Macro: 70/07/23

Meal Three(pre-workout):
ON 100% Whey- .5 scoops P- 12 C- 1.5 F- .5 60 calories
Turkey Breast Meat- 1.2 oz P- 5.6 C- 1.2 (.2 gFiber) F- .5 34 calories
Oat bread- 1 slice P- 4 C- 15 (3 gFiber) F- 1 100 calories
Cottage Cheese- 1 cup P- 25 C- 2.7 F- .6 123 calories
Lettuce- 3.1 oz P- .8 C- 1.5 (1.1 gFiber) F- .1 12 calories
Spinach- 1.1 oz P- .9 C- .4 (.7 gFiber) F- .1 7 calories
Yams- 7.1 oz P- 4 C- 34.8(6.6 gFiber) F- .3 180 calories
Plum- P- 1.1 C- 15.1(2.1 gFiber) F- .4 69 calories
Fish Oil- 5 grams 36 calories

Totals:
Calories: 601.6 calories
Protein: 53.1 grams 212.4 calories
Carbohydrates: 79.3 grams 317.2
Fat: 8 grams 72 calories
Macro: 35/53/12

Meal Four(post-workout):
ON 100% Whey- 1.5 scoops P- 36 C- 4.5 F- 1.5 180 calories
Brown Rice 1 cup P- 5 C- 41.3 (3.5 gFiber) F- 1.8 216 calories
Oats- .25 cups P- 6.6 C- 21.7 (4.1 gFiber) F- 2.7 152 calories
Celery- 1.4 oz P- .3 C- .6(.6gFiber) F- .1 6 calories
Apple- 1 P- .4 C- 17.6 (3.7gFiber) F- .3 80 calories
Fish Oil 4 grams 36 calories

Totals:
Calories: 677.2
Protein: 48.3 grams 193.2 calories
Carbohydrates: 97.6 grams 390.4 calories
Fat: 10.4 grams 93.6 calories
Macro: 29/5813

Meal Five:
Egg Whites- 1 P- 26.5 C- 1.8 F- .4 126 calories
Cottage Cheese- 1 cup P- 25 C- 2.7 F- .6 123 calories
Cucumber- ½ cup slices P- .3 C- 1.6 (.3 gFiber) F- .1 8 calories
Lettuce- 3.1 oz P- .8 C- 1.5 (1.1 gFiber) F- .1 12 calories
Fish Oil 5 grams 45 calories

Totals:
Calories: 302.2
Protein: 52.6 grams 210.4 calories
Carbohydrates: 9 grams 36 calories
Fat: 6.2 grams 55.8 calories
Macro: 70/12/18

Suggestions for a snack after last meal please. I’d like it to be between 100-150 calories.

Total Calories: 2499.7
Total Protein: 260 grams 1040 calories (Rougly 1.2 times body weight)
Total Carbohydrates: 271.1 grams 1084.4 calories
Total Fat: 41.7 grams 375.3
Macro: 42/43/15(P/C/F)

This is way more food than I eat right now, which is probably my problem. I will eat more carbs in my carb meals if I'm not satisfied, which I highly doubt with all that food. What do you guys think of my totals and my macro percentage? This was supposed to be the hardest day to come up with so I hope I'm almost done with it.

Thanks,
J

Posted by: juggernaut

snack after last meal: casein or cottage cheese.

Posted by: thefutureisnow

Quote:

Originally Posted by juggernaut

snack after last meal: casein or cottage cheese.

Thanks. Thats what I was thinking about. So are the meals good then?

Posted by: IainDaniel

they look ok. I would try some better variety on your veggies. Like Broccoli, Cauliflower.

Your Fish oil in take is very high 24g, I am pretty sure there are problems associated with high intakes. Thinning of the blood. and probably some others.

Ideally your carb intake should be higher, and that may change as your body progresses during the diet. The High Carb days are kind of like an over feed, (healthy choices only) To refill glycogen stores.

Posted by: juggernaut

Quote:

Originally Posted by IainDaniel

eat carbs till you are satisfied. NOT FULL.... Satisfied

this may seem stupid-but how do you know when you are satiated? I have one refeed a week and usually never feel satisfied. I dont know what the signs are, which is why this diet wasnt the best for me.

Posted by: thefutureisnow

Are we not suppose to have a lot of calories on low carb and no carb days. It doesn't seem like I'm going to be able to get enough calories from just protein and fat. As for broccoli and cauliflour, I just cannot eat them. I can slam down the nastiest tasting protein drink, but I just can't eat broccoli. I think I will see results enough making the change to this diet just from the change from the way I am eating now and I can make changes along the way.

Thanks,
-J

Posted by: Gordo

Quote:

As for broccoli and cauliflour, I just cannot eat them

....cooked, steamed, just raw or all of the above? Drizzle some lemon juice or balasmic vinegar on them or try seasoning with something like Mrs Dash seasonings or mix with some roasted garlic....might help.

Posted by: thefutureisnow

idk y i can't. I mean I've even tried to eat them with cheese and it just makes me want to yak.

Posted by: IainDaniel

Quote:

Originally Posted by thefutureisnow

Are we not suppose to have a lot of calories on low carb and no carb days. It doesn't seem like I'm going to be able to get enough calories from just protein and fat. As for broccoli and cauliflour, I just cannot eat them. I can slam down the nastiest tasting protein drink, but I just can't eat broccoli. I think I will see results enough making the change to this diet just from the change from the way I am eating now and I can make changes along the way.

Thanks,
-J

That is the whole point. To be in a caloric deficit over the cycle of diet. Yes the no Carb day sucks ass, and is hard. Your Protein and fat should stay the same no matter what the carb day is. The only thing that flucuates is your carb intake.

As for the veggies, they are just a suggestion as they will provide more nutrition then some lettuce or cucumbers.

Posted by: thefutureisnow

So on the no and low carb days when you cut the carbs you will indirectly cut out a lot of calories right?

Posted by: juggernaut

yes, but you need to make some of the difference up with healthy fat.

Posted by: thefutureisnow

what should the macros be for no carb and low carb days?

Posted by: IainDaniel

Quote:

Originally Posted by juggernaut

yes, but you need to make some of the difference up with healthy fat.

Not with TP's carb cycling diet. Proteins and Fats will stay the same no matter the day. The only thing that changes is the carbs

Posted by: IainDaniel

Quote:

Originally Posted by thefutureisnow

what should the macros be for no carb and low carb days?

1-1.5 g/lb of protein

40-50 g of healthy fats

Posted by: thefutureisnow

Quote:

Originally Posted by IainDaniel

1-1.5 g/lb of protein

40-50 g of healthy fats

No Carb:
Protein: 330 grams 1320 calories
Fat: 50 grams 450 calories
Total Calories: 1770 calories
Macro %: 74.5/0/25.5

I thought there were suppose to be a few carbs that sneak in with veggies or something on the no carb. So how many carbs are acceptable?

Low Carb:
Protein: 330 grams 1320 calories
Carbs: 110 grams 440 calories
Fat: 50 450 calories
Total Calories: 2210 calories
Macro %: 60/20/20
Do those numbers look good then?

Posted by: juggernaut

didnt know that

Quote:

Originally Posted by IainDaniel

Not with TP's carb cycling diet. Proteins and Fats will stay the same no matter the day. The only thing that changes is the carbs

Posted by: IainDaniel

Quote:

Originally Posted by thefutureisnow

As long as your veggies are fibrous green veggies, then the carbs consumed will be pretty much neglible.

Quote:

Low Carb:
Protein: 330 grams 1320 calories
Carbs: 110 grams 440 calories
Fat: 50 450 calories
Total Calories: 2210 calories
Macro %: 60/20/20
Do those numbers look good then?

Your carbs are low.

You are making this diet way to complicated. This plan is meant to be simple and straight forward. You are overanalyzing things. Step back and re-read the first article.

Posted by: thefutureisnow

Quote:

Originally Posted by IainDaniel

As long as your veggies are fibrous green veggies, then the carbs consumed will be pretty much neglible.

Your carbs are low.

You are making this diet way to complicated. This plan is meant to be simple and straight forward. You are overanalyzing things. Step back and re-read the first article.

My bad. 110 g was suppose to be per meal. I would 220 g carb total though which is what was recommended in the article. Sorry about that. IDK how else I'd go about putting this diet together.

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