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Carb cycling after keto

goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
#1
Anyone here do it? the GOOD information on it seems to be scarce. i spent all last night scouring forums for all the carb cycling posts i could find and still came up empty as far as a basic guide of the nutrient breakdown for high and low carb days. I read most of Lyles UD 2.0 and i just dont want to do that whole crazy program. I KNOW THERE IS NO COOKIE CUTTER diet for this and everyone is different, i just want a basic blueprint i can tinker with until i find what works for me or get to the point where i say carb cycling just isnt for me.

Is it as simple as far as figuring high and low days where you have your high days on workout days and low days the rest of the week?

I am thinking about moving to carb cycling here very shortly to end my keto, finish up my cutter, and prepare for adding cals and carbs. I have always been very carb sensitive so in theory this carb cycling plan looks like it just might work for me on a bulk. HCM had the most info so far that i have found.

Thanks
 
Renegade69

Renegade69

VIP Member
Sep 11, 2010
45
1
#2
Re: Carb cycling

I've tried a few different methods and I find that the easiest way to cope with this is a 2 "on 1 "off" schedule. 2 days of low/very little carbs followed by one day of medium carbs.

Ex:
Mon: 100g carbs or less
Tue: 100g carbs or less
Wed: 250g carbs

Repeat with the 2-on 1-off method.

I always get some carbs in because they are essential for muscle growth...and it's just pretty damn hard not to have any. You can eat decent this way and still get results. You can alter the amounts that you have to suit your goals, and if you want a faster way to cut than you can adopt a 3-off 1-on version. 2-on 1-off is a fairly easy and steady way to get the job done.

just my $.02 from practical experience
 
Mike Singletary

Mike Singletary

Member
Sep 8, 2010
92
29
#3
Re: Carb cycling

Carb cycling surely improves results... if you follow the rule of.. eat for what you do. The only time I eat carbs are preworkout, post, then 3 meals after post. Oh and of course breakfast. If not working out I try to limit carbs to breakfast and a fruit during the day.
 
goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
#4
Re: Carb cycling

Mon: 100g carbs or less
Tue: 100g carbs or less
Wed: 250g carbs
Good shit Ren. What do your fats look like on the two days?
Right now based on my math, my medium day has 199G of carbs and my low day has 149. everyone is diff so i will just tinker as i go.

You use this for fat loss, bulking, or both?
 
Renegade69

Renegade69

VIP Member
Sep 11, 2010
45
1
#5
Re: Carb cycling

You can tinker and adjust as necessary, right now I have been using it to cut....but you can lean bulk like this too just up the carbs on both days. Judging by your intake I would say you need to make a greater change in the difference between your off and on days, they look a little too close - the whole point is to create a deficit, and then replenish your body a little so you still have energy! Try adjusting your macros a little differently and the results will come, try a 2 or 3 week trial period.

My fats are pretty low as I only get them from lean meats/fish and low-fat milk and the like. I dont have an exact number but if i had to estimate I would say about 50g a day. Right now I'm cutting so I'm cycling clean carbs....eating tons of fruits and veggies and clean proteins. When cutting I find that tons of water and salad with meals help fill me up. Right now Im getting 200oz of water a day.
 
goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
#6
Re: Carb cycling

you do any cheat meals on this? how many cals below maint are you on the low and med days?
 
Renegade69

Renegade69

VIP Member
Sep 11, 2010
45
1
#7
Re: Carb cycling

I've been fine tuning my diet and learning a few things here and there along the way over the last month and one thing I can say is that EVERYTHING you eat counts. At the end of the week the calories from those extra snacks really add up. I would say my maint. is about 4k/day when I'm just eating right and not going for any certain goal. Right now since I am cutting i'm probably sitting at 2500k. The reduction in calories and the carb cycling works wonders. The difference in calories on my low and medium days would be about 400.

here is some good stuff to help you put together your own equations -

1lb of fat = 3500 calories

3500 calories / 7 days of the week = 500 cal/day

Depending on your goal, bulking or cutting, just add or subtract an extra 500 cal a day - this is good for 1lb a week.

you can work with this even more by adjusting the values...say your cutting and instead of a daily 500 cal deficit you makes yours 750...thats 1.5 pounds at the end of the week.

I try and stay away from anything too low, that way I can preserve muscle mass and still build a bit.

Cheat meals don't really have to be cheating when there are so many healthy and tasty alternatives out there, get that extra meal in there just keep it clean and remember 500 calories goes a much longer way than you think in the long run.
 
goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
#8
Re: Carb cycling

carb_cycling_diet.xlsx - 4shared.com - online file sharing and storage - download

What do you think of this? BMR with activity factor = 1802cals
i am planning right now - 1540 on low days and 1992 on high days.
This is to cut. cant take KETO mentally any more. need carbs...

Going to workout M,W,F. going to do carbs as follows: monday high, followed by 3 low, friday high, next two low, repeat.

LOW:
Food amount calories fat carb protein
oatmeal .5 cup 150 3 27 5
Egg whites 4 whites 68 0 1 14.3
whey protein 1 scoop 112 0 3 25

8 fish oil 1 EPO oil 84.8 10.6
chicken breast 6 oz 220 3 0 52
green beans .75 cups 26 0 6 1.5

Tuna 2 cans 8 0 45
green beans .75 cups 26 0 6 1.5

chicken breast 6 oz 220 3 0 52
green beans .75 cups 26 0 6 1.5

Whey protein 50 grams 112 0 6 50
waxy maiz starch 25 grams 150 0 25 0

Brown rice .5 cup 107 1 22.2 2.5
salmon 6 oz 236 7.3 0 39.9

TOTAL 1537.8 35.9 102.2 290.2


High:
Food amount calories fat carb protein
oatmeal 1 cup 300 6 54 10
Egg whites 4 whites 68 0 1 14.3
whey protein 1 scoop 112 0 3 25
V8 1 cup 48 0 10 2

8 fish oil 1 EPO oil 84.8 10.6
chicken breast 6 oz 220 3 0 52
green beans 1 cup 26 0 8 1.5

Tuna 2 cans 8 0 45
green beans 1 cup 26 0 8 1.5

chicken breast 6 oz 220 3 0 52
green beans 1 cup 26 0 8 1.5

Whey protein 50 grams 112 0 6 50
waxy maiz starch 50 grams 300 0 50 0

Brown rice 1 cup 214 2 44.4 5
salmon 6 oz 236 7.3 0 39.9

TOTAL 1992.8 39.9 192.4 299.7
 
Last edited:
nationwide

nationwide

VIP Member
Mar 19, 2011
193
6
#9
Re: Carb cycling

I used it to get ready for my show in 2007, and i was in my best shape at that time. I had high,med,low, rotation. When I get home I will dig up the break down on how mine was laid out.
 
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