Carb Cycling

[Yvonne]

My weight =157lbs

(Maintenance calories, 157x15=2355)
Med day calories, 157 x 12 = 1884
Low day calories, 157 x 10 = 1570

High day protein = BW x 1.25 to 1.5
High day carbs = BW x 2

Med day protein = bw x 1.25 to 1.5
Med day carbs = bw x 1

Low day protein = BW x 1.25 to 1.5
Low day fat = total calories – protein
Carbs = fibrous veggies only

High Day = 2041 calories
196.25 g. protein = 785 calories
314 g. carbs = 1256 calories
Minimal to no fat on high carb day

Medium Day = 1884 calories
196.25 g protein = 785 calories
157 g carbs = 628 calories
52 g fat = 471 calories

Low Day = 1855 calories
196.25 g. protein = 785 calories
Minimal. Fibrous veggies only.
118 g. fat = 1070 calories


Also is this where they would go?
Sunday: Off - Low Day
Monday: Full body, HIIT - High day
Tuesday: SS cardio - Med day
Wednesday: off - Low day
Thursday: Full body - Med day
Friday: SS cardio - Low day
Saturday: Full body, HIIT- High day



Have I got?!!

[Yvonne]

I just noticed the Low Day is incorrect. It should read:

Low Day = 1570 calories
196.25 g. protein = 785 calories
Minimal carbs. Fibrous veggies only.
87 g. fat = 785 calories

Is this right?

[threepeasnc]

My understanding from reading all the stuff on Carb Cycling (and the way I did my own plan) was you start w/ your medium day, which looks correct BTW. Then, you keep protein and fat constant and ONLY alter the carbs. So, on your high day, you just double your carbs and on the low day you cut the carbs. So, you'd still be eating roughly 196.25 g protein and 52g fat regardless of day.

To me, the placement of the High, Med, Low days look OK based on your workout routines.

[Yvonne]

Yes, ok. So does this look better?

High Day = 2355 calories
196.25 g. protein = 785 calories
314 g. carbs = 1256 calories
34 g. fat = 314 calories

Medium Day = 1884 calories
196.25 g protein = 785 calories
157 g carbs = 628 calories
52 g fat = 471 calories

Low Day = 1570 calories
196.25 g. protein = 785 calories
Minimal carbs. Fibrous veggies only.
87 g. fat = 785 calories

[Strive2Define]

I believe your fat should stay the same regardless of the day..so 52 g..

[Yvonne]

Originally posted by Strive2Define@Jun 12 2006, 11:20 AM
I believe your fat should stay the same regardless of the day..so 52 g..
Thanks so much for replying.

Duh, I see that now. I don't know why I'm making this harder than it seems. :unsure:

It just seems to make the high days so high, way above maintenance at just over 2500, and the low days so low, only 1253. This is right?! I guess it just balances all out then?

[Erik]

Originally posted by Yvonne@Jun 12 2006, 12:37 PM
Thanks so much for replying.

Duh, I see that now. I don't know why I'm making this harder than it seems. :unsure:

It just seems to make the high days so high, way above maintenance at just over 2500, and the low days so low, only 1253. This is right?! I guess it just balances all out then?
Fat doesn't HAVE to stay the same. There are many ways to carb cycle. The article just mentions that as one way; and it was more for ease of design for people trying to put a plan together.

If keeping constant fat, brings your calories TOO high on high day (while recognizing that they should be obviously higher) than feel free to drop it down some.

[Yvonne]

So the equation should look like this?

High Day:
protein = BW x 1.25 to 1.5
carbs = BW x 2
fat = same as Med day

Med Day:
protein = bw x 1.25 to 1.5
carbs = bw x 1
fat = cals (BW x 12) – protein- carbs

Low Day:
protein = BW x 1.25 to 1.5
fat = same as Med day
Carbs = fibrous veggies only

[Yvonne]

Originally posted by Thunder+Jun 12 2006, 11:44 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td>QUOTE (Thunder @ Jun 12 2006, 11:44 AM)</td></tr><tr><td id='QUOTE'> <!--QuoteBegin-Yvonne@Jun 12 2006, 12:37 PM
Thanks so much for replying.

Duh, I see that now. I don&#39;t know why I&#39;m making this harder than it seems. :unsure:

It just seems to make the high days so high, way above maintenance at just over 2500, and the low days so low, only 1253. This is right?&#33; I guess it just balances all out then?
Fat doesn&#39;t HAVE to stay the same. There are many ways to carb cycle. The article just mentions that as one way; and it was more for ease of design for people trying to put a plan together.

If keeping constant fat, brings your calories TOO high on high day (while recognizing that they should be obviously higher) than feel free to drop it down some. [/b][/quote]
Got it. Thanks&#33;&#33;