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I am currently in the process of researching Carb Cycling....its pretty damn complicated. I ordered a book on line, read through it yesterday and am more confused than when I started researching CC on line.
Carb Cycling seems to fit my goals more though. I am interested in "Cutting" to get to a very low body fat percentage and increase muscle tone so the scale is no longer going to be much help. I may even gain weight but it will be muslce in place of fat so that's ok.
I am trying to nail down exact figures and a schedule for this but still have some research to do.....
UPDATE......HERE IS WHAT I CAME UP WITH!
Sunday: No Carb
Monday: Low Carb
Tuesday: High Carb
Wednesday: No Carb
Thursday: Low Carb
Friday: High Carb
Saturday: Low Carb
maintenance:bodyweight x 12 = 138 x 12 = 1656
Low Carb Days: Think of the Low Carb days as your “middle ground” days. The Low Carb Days are more like a normal “diet” in that they allow protein, fat, and carbohydrate in the diet, all in moderate amounts. Focus on getting in your protein and keep your fat moderate. We’re looking for a caloric intake of about 350 calories or so below maintenance. This is basically just a slight diet.
Your carbohydrate intake for the day will be about 75% of your bodyweight (in pounds) in grams of carbohydrate. Most of these should be consumed at breakfast, before your workout, and after your workout.
Your fat intake should be around 30% of your bodyweight (pounds) in grams. Don’t go below 20g of fat per day, no matter what.
Also, I recommend at least 6g of quality fish oil per day, even on No Carb and High Carb days. This can be in pill form (easiest), liquid form (not the tastiest), or eating fatty fish such as salmon. The fish oil provides essential fatty acids (EFA’s) not found in most of our other foods that the body can’t produce on its own. A deficiency in EFA’s can stagnate fat loss and inhibit insulin sensitivity.
TOTAL CALORIES LOW CARB DAYS ; Maintenance - 350 = 1306
my calcs: 138 lbs x 75% = 103 g of carbs = 412 calories
138 lbs x 30% = 41g of fat = 369 calories
protein always at least 1 gram per lb of bodyweight = 138 g = 552 calories
High Carb Days: Yippee! The day you get to eat a lot of carbs. This can be fun after depriving yourself for a few days. On your High Carb Days you want to focus on taking in your protein as normal. Fat should be kept low, think somewhere between 30-40g for the day. You want your overall caloric intake to be 350 calories above maintenance, so fill in the rest with carbs.
TOTAL CALORIES HIGH CARB DAYS ; Maintenance + 350 = 2000
Protein still 1 g per lb of body weight = 138 g = 552 calories
fat = 40g MAXIMUM = 360 calories
Carbs will take up the remaining amount of macronutirente....so....
272 g of carbs = 1088 calories
EACH MEAL MUST HAVE AT LEAST 1/5TH OF TOTAL DAYS PROTEIN!!
No Carb Days: The No Carb days are pretty simple, you don’t eat carbs. Obviously carbs are present in trace amounts in a lot of foods, so I recommend keeping your carb count at 25g or less.
These days will be the bulk of your fat loss days as your caloric intake is very low. Normally you wouldn’t want your caloric intake to be this low but we’re only doing it for a couple of days per week. If you’re very small this number may end up below 1,000 calories per day in which case I want you to add fat or protein to your diet until you hit 1,000 calories. Perform a small amount of extra low intensity cardiovascular exercise to burn the difference. In other words if you were “supposed” do only eat 920 calories via the formula then eat 1,000 calories and walk off another 80 calories.
NO CARB DAYS
I would bump up the protein to 1.5 g per lb of body weight and the rest would be from good fats:
207 g of protein = 828 calories
40g of fat = 360 calories = 1188 TOTAL CALORIES (I would go no lower than this!! Excessive calorie restriction does not help the process!)
additional notes:
keep in mind...by CARBS I mean NO REFINED carbs, only items such as:
oats, sweet potatoes, starchy veggies, beans, whole wheat pasta and whole grain breads....NO CAKES, COOKIES , PIES etc... :-(
Each meal(must have 5 per day) MUST no exceptions contain at least 1/5th of total protein for the day.
On Low carb days : ONLY Two meals may contain carbs; the meal following your workout MUST contain carbs.One small piece of low cal (between 50-100 cal) fruit should follow the CARB MEAL (fills your liver's glycogen stores)
On High Carb days: ONLY three meals can contain carbs. One meal preceding and following your workout MUST contain carbs.
Diätkalender ansehen, 20 September 2010:
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1290 kcal
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Fett: 62,50g | Eiw: 102,00g | Kohlh: 88,40g.
Frühstück: clemmy's ice cream - Vanilla Bean, Jay Robb. Abendessen: ronzoni, Safeway, Sharp Cheddar Cheese, Lean Turkey Italian Sausage. mehr...
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