Carb Cycle Diet Critique?

[elmarcouk]

Height: 5'7" - (170.18 cm)
Weight: 12st 6lb (78.9kg/173lbs)
Age: 22
Sex: Male
BMR: 1848.23
Activity Factor: 1.55
TDEE: 2865
Goal: Fat Loss/Maintain as mch muscle as possible
Training Experience: Training properly since Dec' 08. Been on Stronglift 5x5 for 6 Weeks.

Low Carb Day.

Breakfast 5:15am

50g Oats - 178 Calories - 4g Fat - 30g Carbs - 6g Protein
25g Whey - 98 Calories - 2g Fat - 2g Carbs - 19g Protein
3 Hard Boiled Eggs - 295 Calories - 22g Fat - 0 Cabrs - 25g Protein

Total - 571 Calories - 28g Fat - 32g Carb - 50g Protein



First Break a work 8:15am


100g Grilled Chicken - 126 Calories - 2g Fat - 0g Carb - 28g Protein
100g Broccoli - 31 Calories - 1g Fat - 2g Carbs - 3g Protein
1 Boiled Egg - 98 Calories - 7g Fat - 0g Carbs - 8g Protein

Total - 255 Calories - 10g Fat - 2g Carbs - 39g Protein



Second Break 10:15am


100g Grilled Chicken - 126 Calories - 2g Fat - 0g Carb - 28g Protein
100g Broccoli - 31 Calories - 1g Fat - 2g Carbs - 3g Protein
1 Boiled Egg - 98 Calories - 7g Fat - 0g Carbs - 8g Protein

Total - 255 Calories - 10g Fat - 2g Carbs - 39g Protein


Third Break 12:15 am

25g Whey - 98 Calories - 2g Fat - 2g Carbs - 19g Protein


Total - 98 Calories - 2g Fat - 2g Carbs - 19g Protein



Pre-Workout 14:25pm

20g MyProtein "Pulse" - 58 Calories - 0g Fat - 13g Carbs - 0g Protein

Total - 58 Calories - 0g Fat - 13g Carbs - 0g Protein



Post-Workout 17:00pm

50g Whey - 196 Calories - 4g Fat - 3g Carbs - 39g Protein
75g Waxy Maize Starch - 264 Calories - 0g Fat - 66g Carbs - 0g Protein



Dinner 18:00pm

150g Grilled Chicken - 189 Calories - 2g Fat - 0g Carb - 42g Protein
100g Broccoli - 31 Calories - 1g Fat - 2g Carbs - 3g Protein
1 Boiled Egg - 98 Calories - 7g Fat - 0g Carbs - 8g Protein

Total - 318 Calories - 10g Fat - 2g Carbs - 53g Protein


Bedtime

60g Casein - 220 Calories - 2g Fat - 3g Carb- 51g Protein

Total - 220 Calories - 2g Fat - 3g Carb- 51g Protein


Daily Total - 2235 Calories - 66g Fat - 125g Carbs - 290g Protein


HIGH CARB

Breakfast 5:15am

50g Oats - 178 Calories - 4g Fat - 30g Carbs - 6g Protein
25g Whey - 98 Calories - 2g Fat - 2g Carbs - 19g Protein


Total - 276 Calories - 6g Fat - 32g Carb - 25g Protein



First Break a work 8:15am


100g Grilled Chicken - 126 Calories - 2g Fat - 0g Carb - 28g Protein
100g Broccoli - 31 Calories - 1g Fat - 2g Carbs - 3g Protein
100g Whole Wheat Pasta (Dry Weight) - 322 Calories - 3g Fat - 63g Carbs - 13g Protein


Total - 479 Calories - 6g Fat - 65g Carbs - 44g Protein



Second Break 10:15am


100g Grilled Chicken - 126 Calories - 2g Fat - 0g Carb - 28g Protein
100g Broccoli - 31 Calories - 1g Fat - 2g Carbs - 3g Protein
100g Whole Wheat Pasta (Dry Weight) - 322 Calories - 3g Fat - 63g Carbs - 13g Protein


Total - 479 Calories - 6g Fat - 65g Carbs - 44g Protein


Third Break 12:15 am

25g Whey - 98 Calories - 2g Fat - 2g Carbs - 19g Protein

Total - 98 Calories - 2g Fat - 2g Carbs - 19g Protein



Pre-Workout 14:25pm

20g MyProtein "Pulse" - 58 Calories - 0g Fat - 13g Carbs - 0g Protein

Total - 58 Calories - 0g Fat - 13g Carbs - 0g Protein



Post-Workout 17:00pm

50g Whey - 196 Calories - 4g Fat - 3g Carbs - 39g Protein
75g Waxy Maize Starch - 264 Calories - 0g Fat - 66g Carbs - 0g Protein



Dinner 18:00pm

150g Grilled Chicken - 189 Calories - 2g Fat - 0g Carb - 42g Protein
100g Broccoli - 31 Calories - 1g Fat - 2g Carbs - 3g Protein
100g Whole Wheat Pasta (Dry Weight) - 322 Calories - 3g Fat - 63g Carbs - 13g Protein


Total - 542 Calories - 6g Fat - 65g Carbs - 44g Protein


Bedtime

60g Casein - 220 Calories - 2g Fat - 3g Carb- 51g Protein

Total - 220 Calories - 2g Fat - 3g Carb- 51g Protein


Daily Total - 2592 Calories - 32g Fat - 314g Carbs - 280g Protein



4 Days Low/1 Day High

This is my first attempt at carb cycling. Ive been trying it over the past cople of weeks using pretty much this diet and it seems to be going okay. I was just wondering if anything can be done to it. Im sure i need a few more calories in my low carb day to bump it up at a bit, but the only place i can see a sensible addition is another 25g of PWO carbs. On the high days, the fat intake drops, im pretty sure thats what im supposed to do.


Currently doing Stronglifts 5x5 so im lifting Mondays/Wednesday/Fridays. I have kickboxing every thursday evening for 2 hours. When i need to, ill add a cardio day on tuesday.


Im aiming to get down to 70kgs by the end of July time. Im down from about 120kg to just below 80kg, so im at the end of my dieting, so naturally its getting harder and harder.

Any help you guys and girls can offer me would be great.

Thanks

Marc

 

[elmarcouk]

Bump.

Anybody?


Does anybody get bad moods swings on the last couple of days before the carb up? Almost hypoglcemic like.

 

[kalspic]

i would take out some of the carbs from post work out and put them in your pre work out and eat real food instead.

 

[rikishi]

I would definitely eat more protein pre-workout. At least 40 g.

 

[elmarcouk]

Cheers guys.

i would take out some of the carbs from post work out and put them in your pre work out and eat real food instead.

Take a scoop of WMS out of post, and add a banana to pre workout? I know the importance of real food vs shakes, but believe me, im eating as much real food as i can. Im out of the house most of the day so dont have too long to prepare much.

I would definitely eat more protein pre-workout. At least 40 g.

In addition to the banana, how about some more chicken. I didn't really want to take my protein count above 300g tbh. Is there anywhere in their i could knock some protein off? lose 50g from the last chicken meal, and only 40g of casein?

I appreciate all your help guys.

 

[kalspic]

dont do a banana pre work out use a slow burning carb source. yea that is a good choice to take out some chicken and cut out 20g of casien. on your carb up day take in more carbs. you havent even hit your tdee.

 

[elmarcouk]

dont do a banana pre work out use a slow burning carb source. yea that is a good choice to take out some chicken and cut out 20g of casien. on your carb up day take in more carbs. you havent even hit your tdee.

Slow burning like whole wheat pasta ? How long before lifting should i have the carbs and protein? And how high should the carbs go on the refeed?

edit: Adding 100g WW pasta and 100g chicken Pre workout on my refeed takes the grand total to 2899 kCal, 345 Carb and 314 Protein. Seem okay?

 

[kalspic]

yea whole wheat pasta would work. you might want to check the gl or gi on that thought. usualy i take carbs in about an hour before working out. personally it gives me the same energy and pumps as no2 products. that should be good for carb up days. i think you have a pretty solid diet there. if you dont see your goals then play around with the macros. good luck.

 

[elmarcouk]

yea whole wheat pasta would work. you might want to check the gl or gi on that thought. usualy i take carbs in about an hour before working out. personally it gives me the same energy and pumps as no2 products. that should be good for carb up days. i think you have a pretty solid diet there. if you dont see your goals then play around with the macros. good luck.

Its low GI. Hopefully with some protein and carbs before workout my lifts should get a bit bigger now. Thanks for your help everyone.

On a side note, is there anything i can add to to chicken and pasta to make it a bit less bland. I was thinking 10g of light mayo, but i need to keep the fat low on the carb up so thats no good.

 

[SpyWizard]

interesting.... the advise to consume protein pre workout...

Since the last meal should be 1.5 - 2 hours before a workout..

if you are looking of a fast energy source it's already in your liver and muscle tissue..

I guess we are to assume you are doing a fat loss diet...

we assume you are working out correctly as well..