Carb cycling.. is this right?

[Tearose]

after reading the stickies, I did my best to come up with a workable plan. Please let me know if this looks right because if it does I am starting Monday.

I am 5'5" 189 lbs with LBM around 135

Low- 236 g. protein, 130 g. carbs, 30 g. fat = 1,634 calories

Medium- 236 g protein, 180 g. of carbs, 30 g fat = 1,934

High- 236 g protein, 230 g carbs, 30 g fat = 2,134

The carbs were actually a bit higher but I lowered them a bit because I seem to do better on less carbs. Please critique and lest me know if I need to change something.

Thanks

[Erik]

How did you arrive at your final numbers?

[Tearose]

ok lets see.. the protein... is my bw x 1.25
I read another article on T-Nation and it said the carbs for the medium day should be the same as your protein 236 g. but when trying to put a diet together for that... thats a huge amount of carbs especially since he says to eat half that amount post workout, so I dropped it down by about 30 %, then dropped all the other carb amounts by about 30% too since I am carb sensitive.
fats are supposed to be about 30% right?
I may have calculated wrong here, and this took ages to figure out and I still don't think its right.

[Erik]

I guess that's one way of doing it. I wasn't in agreement with all of CT's numbers, particularly for females.

And given your TBW is significantly greater than your LBM, you should be using LBM for your protein requirements.

Did you read the carb cylcing article in the sticky as well?

[Tearose]

yes i did.... but my high day came out so high in carbs that I thought I did something wrong. Whats TBW? What else should I change? Doing the protein on my LBM so 135 g protein

so my low day would be 1330 calories
medium would be 1530
and high would be 1730? that seems to low now, because if I use the Muscletech calculator it says my maintenance is 2,164..... wait I want to be below maintenance... :oops: so then these numbers are good?? Help!

[Erik]

Originally posted by Tearose@May 5 2006, 09:54 PM
yes i did.... but my high day came out so high in carbs that I thought I did something wrong. Whats TBW? What else should I change? Doing the protein on my LBM so 135 g protein

so my low day would be 1330 calories
medium would be 1530
and high would be 1730? that seems to low now, because if I use the Muscletech calculator it says my maintenance is 2,164..... wait I want to be below maintenance... :oops: so then these numbers are good?? Help!
TBW - total bodyweight

Why not just follow the set up in the article in the sticky. It works, trust me.

[Tearose]

so how do I figure out what a normal dieting day is? I never counted calories really before just portions.. oh and do I figure carbs on TBW or LBM?

[Erik]

Originally posted by Tearose@May 5 2006, 10:04 PM
so how do I figure out what a normal dieting day is? I never counted calories really before just portions.. oh and do I figure carbs on TBW or LBM?
Normally dieting day - 11-12x bodyweight. I'd start with 12.

I've typically based carb intake on TBW. You could maybe base it on LBM and make up the calories with fat.

[Tearose]

so what I have so far is :
my daily protein intake will be 168 g
med carb day 135g
high carb day 270 g

now how do I figure out what a low carb day would be? do i simply halve the medium day? and also how do i figure out how much fat I need, because if I figure it off the med day, and my normal calories are 2,268 my calories equal 1212 with no fat so... am I supposed to make up the missing 1,056 in FAT?? :o thats like 117 g. of fat!

[Tearose]

I was hoping to start this tomorrow.
Could you let me know Thunder, or anyone else who might know if this looks right? Am I supposed to eating that much fat? and does that fat intake stay the same on on low, med and high days?

Thanks!@

[Leah]

Ok....well I agree w/ T that protein should be set on LBM so the 168 is good.

As T said....your normal dieting day is LBM x 12....so w/ P set at 168 and C set at 1gm it's at 135....which leaves 45g fat for the day....sounds about right to me.

unless I am missing something here...... :unsure:

[Tearose]

hi Leah! :)
so 45 g. of fat not 117 lol, and the carbs on my high and low days look good, as well, and i just keep the fat the same every day?
Thanks!

[Leah]

Originally posted by Tearose@May 7 2006, 08:24 PM
hi Leah! :)
so 45 g. of fat not 117 lol, and the carbs on my high and low days look good, as well, and i just keep the fat the same every day?
Thanks!
I don't see where you posted your low day but the 270 is good...low day is obviously no direct carbs...or under 50

You can keep the fat the same each day....that think that's what T said in his article...I tend to add a little more on low days and a little less on high days but...if that's too complicated just keep it steady.

[Tearose]

Great Leah :D Thanks so much thats what i needed to know! I am so excited to get started on this and the 3 day full body routine. I didn't really know what I was doing in time to start today but i will get organized and go with it tomorow. I am off to put a enu together!!

[Leah]

Good luck :D

[Tearose]

ooh more thing i know that most of your carb calories should be consumes pwo and around your workout, but I was reading that 50% should be consumed pwo, do you recommend this? I couldn't figure out how to eat that much at one meal :S Or wouild you recommend spacing them out evenly between the 6 meals keeping in mind my primary goal is fat loss.

[Leah]

Originally posted by Tearose@May 8 2006, 01:43 AM
ooh more thing i know that most of your carb calories should be consumes pwo and around your workout, but I was reading that 50% should be consumed pwo, do you recommend this? I couldn't figure out how to eat that much at one meal :S Or wouild you recommend spacing them out evenly between the 6 meals keeping in mind my primary goal is fat loss.
On medium days...depending how much I get...I generally tend to split them up between 3 meals, centered around training...leaving some for incidentals at the other meals.

High carb days....usually gets split between all meals...or at least 5 of them

[Erik]

Originally posted by Tearose@May 8 2006, 01:43 AM
ooh more thing i know that most of your carb calories should be consumes pwo and around your workout, but I was reading that 50% should be consumed pwo, do you recommend this? I couldn't figure out how to eat that much at one meal :S Or wouild you recommend spacing them out evenly between the 6 meals keeping in mind my primary goal is fat loss.
"Should" is quite strong. Just because Christian Thibaudeau says so doesn't make it right.