Carb Cycling

Hi guys im doing some digging into a carb cycle diet. Will like to know some things about the diet.

You get your high, medium, low and zero carb days. What i will like to know how the calories in vs calories out work, for example on high days you eat +10% more of your calorie requirement and medium 0%, low -10% zero -20%.

Do you keep your fat intake low on high days and high on low days. As i take it your protein will stay the same.

Any input will be welcomed with open arms.

Thanks

Google carb cycling codec (or codex). There is good info by Christian Thibaudeu

Monday: Chest + Triceps - Moderate
Tuesday: Legs - High
Wednesday: Shoulders - Low
Thursday: Back + Core - High
Friday: Biceps - Moderate
Saturday: Off - Zero
Sunday: Off – Zero

Breakfast
200g wild game meat
H-300g/M-250g/L-200g - potato or sweet potato or H-75g/M- 65g/L-50g (Raw) Brown rice

Mid Launce

50g whey Iso or 100g chicken breast
25g peanut butter

Launce

200g chicken breast
garden salad + broccoli
20g almonds

Mid Dinner

150g wild game meat
broccoli

Pre work out

H-75g /M-65g/L-50g oats/rice
1x banana

Post work out

200g chicken breast
H-300g/M-250g/L-200g - potato or sweet potato or H-75g/M- 65g/L-50g (Raw) Brown rice
broccoli + corn

Pre Bed

50g whey Iso
25g peanut butter

Off Day Meal
200g chicken breast
Broccoli



This is the diet i worked out for my Carb Cycling diet. High days 20% more carbs, Low days 20% less carbs, Zero carbs on my off days but with a added meal.

Maybe ill have to shake things up on my training days with how i do my splits and high and low days. Im lacking on my back and legs so added them to the high days.

Any crits are welcome.

I always like to compare diff peeps weight to their macros. Byron, what is your current weight and bf?

Im 1.76m @ 100kg im not 100% sure about my body fat i bet its about 20~25% most fat around the belly. Ill post a pic of me at 117kg in a sec have not taken one at 100kg

Was taken when i was at my biggest a real fatty. Pant size 40 and now im at 34~36.
Have change my mind set over food and full steam a head.

What have you been doing up until now that helped you lose 17kgs? How long did it take you to go from 117 to 100?

Why dont you want to do your keto diet anymore? Carb cycling works well, but I get crazy cravings after the 1st carb up...

Well its about 16weeks on diet and i think your body get use to the diet. So wanted to mix things up for 4 weeks and then return to a keto. Im sure it will help. The other thing is, i will like to know how a carb cycly diet work and how my body works with clean carbs. The diet ontop is a keto but added carbs and less the fats to make it a carb cycle

So far got 2 of my buddies on diet one on a keto the other on a control clean carb diet. The one on keto droped 10kg in 6weeks and the other 10kg in 9weeks.

Its crazy when you start with a diet and thy see its working they all want to jump on the same train.

Okay I see...

Try like 60g carbs for 3 days, 200g carbs the next, 1 day 0g carbs, then 1 day 400g carbs...

60g of carbs is really low almost a keto. Will the work out days not kill me?

It really depends,but I feel 150g +- is too much...

I did that plan followed by 5 days no, 2 days carb up for a photoshoot...WAS GREAT!

The high days its about 180g carb then 144g then about 115g on the low days. Not at my pc so cant work it out.

This is the carb cycling plan I currently implement. No carb, medium carb and high carb repeat.

On no carb days; Itake in no carbs whatsoever. Medium carb days I have 40 grams of low glycaemic carbs with three meals, one being breakfast and the other two other post workout. On high Carb days, I aim for four out of my six meals to contain carbs of around 80-100g depending on which major body part im training on the day and ensure that my last two meals; i.e. after 4pm are carb free.

On no carb days, I do HIIT for 20 minute sessions along with core exercises and smaller body parts.
Medium days are reserved for shoulders and arms
Chest, back and Legs are for high days.

Protein is kept consistent at 300g days; while I take in around 60g of fats/day 90% of which is comprised of fish oil efa complex.

Been working wonders mate; adding on LBM and dropping weight simultaneously.

Weigh in at 99kg. Im sure it will go up when i add the carbs back into my diet.
I have read all the stickies from DJ ones more, you always pick up something you missed the first time around.

On normal days 500g Potatoes + 60g Oatmeal total +-140g carbs for the day.
On low days 250 Potatoes + 30g Oatmeal total +-70g carbs for the day.
On high days 750g Potatoes + 90g Oatmeal total +-210g carbs for the day.

Keeping my protein and fats the same. Im planning on running this for 4 weeks then back to the Keto. Cant wait to get that muscle pumps back in the gym from the carbs.

Last 6 weeks just befor December ill add a clen + yohimbine cycle and take a brake on the diet for the whole of December.

This carbs totaly killed me today. Just had my post meal and i want to puke it all out!! This is madnis!!

Had my first low carb day, body was screaming for food after gym! Missed that hanger feeling, had non on the keto diet.
Over all im smacking the weights in gym with the added carbs, makes me feel like im on someting. love the fuller look of the muscles!

I have change my mind over carbs my body takes well on clean carbs! droped 2kg all ready this week, work outs has steped up by alot this week. Im sure carb cycle after a keto is the way to go!