Carb cycling: Diet Critique...

[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.

 

[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

 

[Bawl]

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

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

 

[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.

 

[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.

 

[Akateros]

What about peeing?

 

[Bawl]

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

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.

What about peeing?

lol...yea that too.