Velvet's Carb Cycling Journal

Velvet · 10-14-2004, 08:18 AM

Well, here's journal #3 since I started..ha ha...this will be the last until Christmas...I promise

I just found that I couldn't just 'maintain' or eat a diet I design (cause it tends to be way too high in carbs...hee hee), I need a little more structure, a plan with successful followers and where I can find support, and provides guidelines (structure) without being anal

THE PLAN:

Twin Peak's Carb Cycling Program for Cutting - Will do 4 week cycles, where I'll assess my progress every four weeks to see if I need to tweek the program.

I will have 1 cheat meal at the end of each 4 week cycle.

The idea is to be in a calorie deficit over a period of time (per week)...by manipulating your level of carb intake. Protein is set at 1g/lb - 1.5g/lb bw split over 6 meals EVERY DAY (for me 25 - 33g/meal). If choosing only lean protein sources, then I can have 2 meals with 10 -15g fat EVERY DAY. 10 Fishies are taken each day for EFA's. The only thing that changes each day is total carbs. On No Carb day, you can have..um...NO CARBS

...cept veggies . On Low Carb day you have 1g/1lb bw split into 3 meals (for me 45g per meal x 3)(2 of those carb meals must be around workout (pre/post). On High Carb day, you can have unlimited low GI carbs (from an approved list of course) at each of 4 meals. Now each carb meal must also be accompanied by a small piece of lower glycemic fruit to keep liver glycogen full (50 - 100 cal piece of fruit - not to be counted towards total carbs). On high carb day, you need to have a carb meal both before and after your workouts. This is essentially a high protein, moderate carb, low fat lifestyle.

Workouts are scheduled around Diet. So, weights on high and low carb days and cardio or rest on no carb days.

Cycle One - Monday October 11th - Sunday November 7th

Weekly Schedule:

Monday - High Carb - Legs
Tuesday - Low Carb - Chest/Triceps
Wednesday - No Carb - Cardio
Thursday - High Carb - Back/Biceps
Friday - Low Carb - Delts/Calves
Saturday - No Carb - Cardio
Sunday - Low Carb - Cardio

+ Abs everyday

Basic Outline for Each Day (adjusted daily as I see fit while keeping in the correct macro range):

NO CARB DAYS:

Meal #1
Protein Powder
1.25 tb Natty (10gF)

Meal #2
Chicken
Veggies

Meal #3
Cottage Cheese
Veggies

Meal #4
Protein Powder
Egg Whites (made into a pancake)

Meal #5
Chicken
Veggies

Meal #6
Cottage Cheese
1.25 tb Natty (10gF)

LOW CARB DAYS:

Meal #1
Protein Powder
Egg Whites

Meal #2 (Pre w/o)
Egg Whites
1 c Oats (40gC)
1/2c Berries

Meal #3 (PWO)
1c Oats (40gC)
Protein Powder
3/4 c Unsweetened Applesauce

Meal #4
Cottage Cheese
1.25tb Natty (10gF)

Meal #5
Chicken
6oz Potato/Yam OR 1c Oats, Rice or Beans (40-42gC)
1c Peaches

Meal #6
Cottage Cheese
1.25tb Natty (10gF)

HIGH CARB DAYS:

Meal #1
Egg Whites
Oats
1/2c Berries

Meal #2 (Pre W/O)
Cottage Cheese
Oats
Fibre 1
1/2 c Berries (mixed to make muesli)

Meal #3 (PWO)
Protein Powder
Oats
3/4c Unsweetened Applesauce

Meal #4
Chicken
2c Veggies

Meal #5
Tuna
WW Bun
1tb Mayo (11gF)
Veggies
3/4c Unsweetened Applesauce

Meal #6
Cottage Cheese
1.25tb Natty (10gF)

Starting Stats:

Age: 32
Height: 5'7"
Sex: Need more..ahem..Female
Weight: 136lb (

boy, packed em on last two weeks eh? hopefully most is water weight

)
Body Fat: About 17-18% (will get checked next week)
Goal - 15% body fat by Christmas

EDITED: To incorporate great suggestions/tweeks

Velvet · 10-14-2004, 08:27 AM

BW = 136
Water = 4L
Fishies = 6

MENU:

Meal #1
1/2c Oats
8 EW's
1/2c Berries

Meal #2
1c Cottage Cheese
1.25tb Natty

Meal #3
1/2c Oats
35g Protein
3/4c Applesauce

Meal #4
35g Protein
Pumpkin with Splenda

Meal #5
3 oz Turkey
4 oz Potatoes
Veggies
1c Peaches

Meal #6
1c Cottage Cheese
1.25tb Natty

WORKOUT:

*Note: Done at home, max wt I have is 2 12lb db's...so went really high reps with pulses to make the most of it

10 min Warmup..hip hop dance

DB Squat
12lb x 15r (+15 pulses) x 3

Sumo DB Squat
12lb x 15r (+15 pulses) x 3

DB SLDL
12 x 15 x 3

Walking Lunge (

x 15 times across living room and down hall)
50reps x 2 sets

Velvet · 10-14-2004, 08:31 AM

Water = 5L
Fishies = 6

MENU:

Meal #1
1/2c Oats
3/4c EW's
1/2c Berries

Meal #2
30g Protein
1 tb low-carb cocoa

Veggies

Meal #3
1/2c Oats
35g Protein
3/4c Applesauce

Meal #4
1c Cottage Cheese
Cukes and Lettuce for color

1.25tb Natty

Meal #5
1c Cottage Cheese
Lettuce and Cukes
1.25tb Natty
3/4c Oats
1c Peaches

Meal #6
Pumpkin with Splenda
3.5oz Chicken

WORKOUT:

BB Press
65 x 12/9/6

Incline DB Press
20 x 12/10/8

Cable Crossover
25 x 12
30 x 12

Skulls
25 x 12
30 x 11/12

Rope Pressdown
45 x 12/12/10

Abs - 5 mins continous -various exercises

**IainDaniel** · 10-14-2004, 08:35 AM

Hey Velvet.

Just a couple of Thoughts.

Where are your EFA's? Sorry ignore EFA's I would bump them up abit maybe to 10 a day.

Low Carb Day I would have the Carb meals straddle your workout. one before one after.

I don't think you are meant to count your Fruit towards your carb totals. I would up your carb choices.

Good luck

Iain

Velvet · 10-14-2004, 08:38 AM

Water = 4.5L
Fishies = 6

MENU:

Meal #1
30g Protein
1/2c EW's
1.25tb Natty

Meal #2
1c Cottage Cheese (always 1%)
Cukes and Tomatoes
1 SF Halls

I had a cough

Meal #3
1/2c EW's
30g Protein
SF Jello

Meal #4
1.5 c Veggies
4oz Chicken

Meal #5
1c Cottage Cheese
Pumpkin with Splenda
1.25tb Natty

Meal #6
30g Protein
1/2c EW's
1tb Natty (not planned..bad

)

WORKOUT:

Power Step - 1 riser, 3/4 propulsion
45 mins < Meal #1

Abs - 5 mins continous ..ouch!

Jill · 10-14-2004, 08:40 AM

Isnt coco lc anywas?

Good luck sunshine. ID is right about the things he mentioned. Hes in expert

gwcaton · 10-14-2004, 08:42 AM

Good Morning Velvet

Good luck ! The worse time of the year for diet is coming up. But for some reason I do my best dieting during the holidays. Just showing off I think .

Velvet · 10-14-2004, 09:04 AM

Quote:

Originally Posted by IainDaniel

Hey Velvet.

Just a couple of Thoughts.

Where are your EFA's? Sorry ignore EFA's I would bump them up abit maybe to 10 a day.

Low Carb Day I would have the Carb meals straddle your workout. one before one after.

I don't think you are meant to count your Fruit towards your carb totals. I would up your carb choices.

Good luck

Iain

Good morning Iain..nice to hear from you buddy!!

Ya, I can bump up my fishies...

hum....I'll have to change my meal 1 and meal 2 around to do this because I really like having carbs for dinner once in a while..so I want to keep that carb meal there and carbs must be PWO

The question about counting fruits was asked and answered over at Advant and it was said that you should count it towards your carb count

what to do eh? I think I'll count for now..and at the end of cycle one (four weeks) I'll tweek this is I"m not getting the results I want.

Thanks for your input..Jilly says yer an expert....have you, or are you, doing this diet?

Velvet · 10-14-2004, 09:05 AM

Good morning Jilly and Gary

GoalGetter · 10-14-2004, 09:07 AM

Hey Vel... this looks interesting. I'll be keeping up to see your progress on it!

Good luck!

naturaltan · 10-14-2004, 09:09 AM

morning mmmmmmmmmmiss Velvet

BritChick · 10-14-2004, 09:29 AM

Quote:

Originally Posted by IainDaniel

Low Carb Day I would have the Carb meals straddle your workout. one before one after.

Hi VE, good luck with the new journal and new diet, I will be interested to hear how you do with it.
Totally agree with Iain's comment above and would suggest this myself too.
Oh and I also count my fruits as carbs.
Have a great day!

**IainDaniel** · 10-14-2004, 09:49 AM

Wow Jill Has alot of Faith in me

I have done this diet in the past, and stil incorporate it somewhat in my daily routine. I like the idea of structuring carbs around my workouts and lowering them for less demanding days.

Taken from http://www.avantlabs.com/page.php?pa...f=1&noupdate=1

Quote:

Q. Regarding the small serving of fruit that one is to consume with the carb meals, specifically on the Low Carb day, would it count towards that meal’s total carbohydrate grams? Like if one was shooting for 75 grams/meal and the fruit contained 15, should only 60 grams of the other sources be consumed?

A. Do you really think 30 grams of fruit carbs every three days is going to make that much of a difference? Probably not. I'd suggest not counting it toward your carb meals, and down the road, if you need to tweak things a tad (hopefully you won't) this could be one way.

The Fruit is used to refill liver glycogen and provide a fed state.

Hope that helps

Iain

ncgirl21 · 10-14-2004, 11:02 AM

Good Luck Vel

greekblondechic · 10-14-2004, 12:34 PM

Good luck velvet!!!!!!!!!

Velvet · 10-14-2004, 12:47 PM

Quote:

Originally Posted by GoalGetter

Hey Vel... this looks interesting. I'll be keeping up to see your progress on it!

Good luck!

Thanks sweetie! So when is your last day? Is it Sunday??

Velvet · 10-14-2004, 12:47 PM

Quote:

Originally Posted by naturaltan

morning mmmmmmmmmmiss Velvet

mmmmmmmmmmmmmmmornin

Velvet · 10-14-2004, 12:50 PM

Quote:

Originally Posted by IainDaniel

Wow Jill Has alot of Faith in me

I have done this diet in the past, and stil incorporate it somewhat in my daily routine. I like the idea of structuring carbs around my workouts and lowering them for less demanding days.

Taken from http://www.avantlabs.com/page.php?pa...f=1&noupdate=1

The Fruit is used to refill liver glycogen and provide a fed state.

Hope that helps

Iain

Well crap, guess I read that wrong, cause I remember reading that section

Thanks for the clarification Ian..so, on low-carb days...have 45g carb/3 meals NOT INCLUDING my fruit...yum yum, I can certainly do that

Can you explain the 'Fed State' thing..I"ve heard that a lot over at Advant but haven't found where it is described in great detail. Thanks!!!

Velvet · 10-14-2004, 12:51 PM

Quote:

Originally Posted by BritChick

Hi VE, good luck with the new journal and new diet, I will be interested to hear how you do with it.
Totally agree with Iain's comment above and would suggest this myself too.
Oh and I also count my fruits as carbs.
Have a great day!

Morning Britty! So, to count or not to count...that is the question. Let's vote!

You have a wonderful day too ms hottie!

Velvet · 10-14-2004, 12:52 PM

Thanks for the good wishes Andrea and Viv!

**Jodi** · 10-14-2004, 01:13 PM

Iain is right Velvet. Your fruit is not to be counted.

As he also said, make sure 2 of your carbs meals are evolved around your workouts. Pre & Post

Let me know how it goes so we can tweak if needed

Velvet · 10-14-2004, 01:18 PM

Quote:

Originally Posted by Jodi

Iain is right Velvet. Your fruit is not to be counted.

As he also said, make sure 2 of your carbs meals are evolved around your workouts. Pre & Post

Let me know how it goes so we can tweak if needed

Thanks Jodi!! That's good news that I dont' have to count Fruit carbs

I'll post everything here including how I feel mentally and physically. Thanks for your support!

**IainDaniel** · 10-14-2004, 01:34 PM

Hey Velvet,

I can't say I know too much about Liver Glycogen and the Fed State. I just am regurgitating some of what Twin Peak has stated.

Quote:

Originally Posted by Twin Peaks

On your high carb day, four of the meals (three if you are only eating five meals) can have as much carbohydrates (yes, they must also be from the approved list – we love lists) as you like. But remember, you must eat the minimum amount of protein at each meal as discussed above. So for you carb gluttons out there, you might want to make sure you eat your protein source before truly loading up on those carbs first. Also, each one of those meals must include a small piece of fruit (again, a requirement before downing enough other carbs to the point of no return). Almost any fruit will do (save bananas, kiwis, avocado, and other very high calorie or high fat fruits). We are looking for a small serving of fresh fruit, say between 50 and 100 calories worth. The fructose from fruit will help keep liver glycogen stores full and keep your body in the fed state as opposed to starvation-mode. And, if only consumed in small amounts, is not likely to spill over into adipose.

Velvet · 10-14-2004, 02:24 PM

humm, ok thanks..I'll have to go research it...I'll post my findings

GoalGetter · 10-15-2004, 06:38 AM

Good morning, Vel!

10-14-2004, 08:42 AM	#7
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Good Morning Velvet Good luck ! The worse time of the year for diet is coming up. But for some reason I do my best dieting during the holidays. Just showing off I think .
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

10-14-2004, 09:09 AM	#11
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,935 Photos: 7	morning mmmmmmmmmmiss Velvet
	just kick'in it in the ole Charger

10-14-2004, 11:02 AM	#14
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Good Luck Vel
	http://stephlg.proboards44.com/index.cgi#general

10-14-2004, 12:34 PM	#15
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	Good luck velvet!!!!!!!!!
	I can do it I WILL be a size 5.

10-14-2004, 01:13 PM	#21
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Iain is right Velvet. Your fruit is not to be counted. As he also said, make sure 2 of your carbs meals are evolved around your workouts. Pre & Post Let me know how it goes so we can tweak if needed
	Essence EFA

10-14-2004, 08:18 AM	#1
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Velvet's Carb Cycling Journal Well, here's journal #3 since I started..ha ha...this will be the last until Christmas...I promise I just found that I couldn't just 'maintain' or eat a diet I design (cause it tends to be way too high in carbs...hee hee), I need a little more structure, a plan with successful followers and where I can find support, and provides guidelines (structure) without being anal THE PLAN: Twin Peak's Carb Cycling Program for Cutting - Will do 4 week cycles, where I'll assess my progress every four weeks to see if I need to tweek the program. I will have 1 cheat meal at the end of each 4 week cycle. The idea is to be in a calorie deficit over a period of time (per week)...by manipulating your level of carb intake. Protein is set at 1g/lb - 1.5g/lb bw split over 6 meals EVERY DAY (for me 25 - 33g/meal). If choosing only lean protein sources, then I can have 2 meals with 10 -15g fat EVERY DAY. 10 Fishies are taken each day for EFA's. The only thing that changes each day is total carbs. On No Carb day, you can have..um...NO CARBS ...cept veggies . On Low Carb day you have 1g/1lb bw split into 3 meals (for me 45g per meal x 3)(2 of those carb meals must be around workout (pre/post). On High Carb day, you can have unlimited low GI carbs (from an approved list of course) at each of 4 meals. Now each carb meal must also be accompanied by a small piece of lower glycemic fruit to keep liver glycogen full (50 - 100 cal piece of fruit - not to be counted towards total carbs). On high carb day, you need to have a carb meal both before and after your workouts. This is essentially a high protein, moderate carb, low fat lifestyle. Workouts are scheduled around Diet. So, weights on high and low carb days and cardio or rest on no carb days. Cycle One - Monday October 11th - Sunday November 7th Weekly Schedule: Monday - High Carb - Legs Tuesday - Low Carb - Chest/Triceps Wednesday - No Carb - Cardio Thursday - High Carb - Back/Biceps Friday - Low Carb - Delts/Calves Saturday - No Carb - Cardio Sunday - Low Carb - Cardio + Abs everyday Basic Outline for Each Day (adjusted daily as I see fit while keeping in the correct macro range): NO CARB DAYS: Meal #1 Protein Powder 1.25 tb Natty (10gF) Meal #2 Chicken Veggies Meal #3 Cottage Cheese Veggies Meal #4 Protein Powder Egg Whites (made into a pancake) Meal #5 Chicken Veggies Meal #6 Cottage Cheese 1.25 tb Natty (10gF) LOW CARB DAYS: Meal #1 Protein Powder Egg Whites Meal #2 (Pre w/o) Egg Whites 1 c Oats (40gC) 1/2c Berries Meal #3 (PWO) 1c Oats (40gC) Protein Powder 3/4 c Unsweetened Applesauce Meal #4 Cottage Cheese 1.25tb Natty (10gF) Meal #5 Chicken 6oz Potato/Yam OR 1c Oats, Rice or Beans (40-42gC) 1c Peaches Meal #6 Cottage Cheese 1.25tb Natty (10gF) HIGH CARB DAYS: Meal #1 Egg Whites Oats 1/2c Berries Meal #2 (Pre W/O) Cottage Cheese Oats Fibre 1 1/2 c Berries (mixed to make muesli) Meal #3 (PWO) Protein Powder Oats 3/4c Unsweetened Applesauce Meal #4 Chicken 2c Veggies Meal #5 Tuna WW Bun 1tb Mayo (11gF) Veggies 3/4c Unsweetened Applesauce Meal #6 Cottage Cheese 1.25tb Natty (10gF) Starting Stats: Age: 32 Height: 5'7" Sex: Need more..ahem..Female Weight: 136lb ( boy, packed em on last two weeks eh? hopefully most is water weight ) Body Fat: About 17-18% (will get checked next week) Goal - 15% body fat by Christmas EDITED: To incorporate great suggestions/tweeks Last edited by Velveteyes : 10-14-2004 at 02:23 PM.

10-14-2004, 08:27 AM	#2
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Day #1 of 28 - Monday October 11th BW = 136 Water = 4L Fishies = 6 MENU: Meal #1 1/2c Oats 8 EW's 1/2c Berries Meal #2 1c Cottage Cheese 1.25tb Natty Meal #3 1/2c Oats 35g Protein 3/4c Applesauce Meal #4 35g Protein Pumpkin with Splenda Meal #5 3 oz Turkey 4 oz Potatoes Veggies 1c Peaches Meal #6 1c Cottage Cheese 1.25tb Natty WORKOUT: *Note: Done at home, max wt I have is 2 12lb db's...so went really high reps with pulses to make the most of it 10 min Warmup..hip hop dance DB Squat 12lb x 15r (+15 pulses) x 3 Sumo DB Squat 12lb x 15r (+15 pulses) x 3 DB SLDL 12 x 15 x 3 Walking Lunge ( x 15 times across living room and down hall) 50reps x 2 sets

10-14-2004, 08:31 AM	#3
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Day #2 of 28 - Tuesday, October 12 Water = 5L Fishies = 6 MENU: Meal #1 1/2c Oats 3/4c EW's 1/2c Berries Meal #2 30g Protein 1 tb low-carb cocoa Veggies Meal #3 1/2c Oats 35g Protein 3/4c Applesauce Meal #4 1c Cottage Cheese Cukes and Lettuce for color 1.25tb Natty Meal #5 1c Cottage Cheese Lettuce and Cukes 1.25tb Natty 3/4c Oats 1c Peaches Meal #6 Pumpkin with Splenda 3.5oz Chicken WORKOUT: BB Press 65 x 12/9/6 Incline DB Press 20 x 12/10/8 Cable Crossover 25 x 12 30 x 12 Skulls 25 x 12 30 x 11/12 Rope Pressdown 45 x 12/12/10 Abs - 5 mins continous -various exercises

10-14-2004, 08:35 AM	#4
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Hey Velvet. Just a couple of Thoughts. Where are your EFA's? Sorry ignore EFA's I would bump them up abit maybe to 10 a day. Low Carb Day I would have the Carb meals straddle your workout. one before one after. I don't think you are meant to count your Fruit towards your carb totals. I would up your carb choices. Good luck Iain
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

10-14-2004, 08:38 AM	#5
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Day #3 of 28 - Wednesday, October 13 Water = 4.5L Fishies = 6 MENU: Meal #1 30g Protein 1/2c EW's 1.25tb Natty Meal #2 1c Cottage Cheese (always 1%) Cukes and Tomatoes 1 SF Halls I had a cough Meal #3 1/2c EW's 30g Protein SF Jello Meal #4 1.5 c Veggies 4oz Chicken Meal #5 1c Cottage Cheese Pumpkin with Splenda 1.25tb Natty Meal #6 30g Protein 1/2c EW's 1tb Natty (not planned..bad ) WORKOUT: Power Step - 1 riser, 3/4 propulsion 45 mins < Meal #1 Abs - 5 mins continous ..ouch!

10-14-2004, 08:40 AM	#6
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Isnt coco lc anywas? Good luck sunshine. ID is right about the things he mentioned. Hes in expert

10-14-2004, 09:05 AM	#9
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Good morning Jilly and Gary

10-14-2004, 09:07 AM	#10
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Hey Vel... this looks interesting. I'll be keeping up to see your progress on it! Good luck!

10-14-2004, 12:52 PM	#20
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Thanks for the good wishes Andrea and Viv!

10-14-2004, 02:24 PM	#24
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	humm, ok thanks..I'll have to go research it...I'll post my findings

10-15-2004, 06:38 AM	#25
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	Good morning, Vel!