How's my carb cycling diet??
How's my carb cycling diet??
Hey I'm switching up to a new diet bc I've been mostly cutting without getting any big gains and was wondering if this will keep my bf low while gaining weight. High carb on workout days and high fat/low carb on other days. I guess my IDEAL goals with this diet is to get my bf to 5% and gain 10 lbs. Will this diet do it and how long will it take? Critique as much as you possibly can....
Stats: 22 years old, 5'11, 172 lbs, 8-9% bf
-----LIFTING DAYS - MON, WED, FRI------
Meal 1: 70g carbs (Complex, fruit, veg)
40 g protein
10g fat (5 g fish oil, the rest from olive oil and yolk)
Green tea
45 mins before workout: 6g arginine, 500 mg ginseng, 2g carnitine, 625 tribulus
20 mins before workout: 60g carbs (complex, fruit)
30g ON whey protein
Mega men sport multi
Post workout: 40g natural grape juice, 30g dextrose, 40g ON whey
Meal 4 and 5: 40g carbs (complex and veg) <- add fruit to meal 4????
30g protein
Mega men sport w meal 5
Meal 6: 20 g carbs (veg, little complex)
30 g protein
45 mins before bed: 4g arginine, ZMA, and tribulus
Bed: 35g ON casein protein
10g fat from natural PB with flax.
Ideal totals: 300g carbs, 250g protein, 30 g fat
--> The other 10g of fat I'm guessing ill be getting from trace fats. also, is trib a waste of $$ at 22?
-----CARDIO/ABS DAYS- TUES and SAT-----
Meal 1 (pre cardio): 40 g ON whey shake
75mg caffeine
2g carnitite
Multi vit
Meal 2 (post cardio): 40 g carbs --do i want mostly simple or complex????
40 g protein
Meal 3: 40g protein
15g carbs (complex)
10g fat
Meal 4: 40g protein
10g carbs (complex, veg)
10g fat
Meal 5: 40g protein
20g fat
Veggies
Multi vit
Meal 6: 40g protein
Veggies
Meal 7 (bed): 40 g protein (cottage cheese and PB)
15g fat
Totals: 300g protein, 85g carbs, 75g fat
--I'm guessing the veggies will get me to 85g total carbs. Two other things I'm wondering is I'm not taking carbs while waking, so will this really hinder my gains on the body parts I worked out the day before? Also, should I be taking arginine and ZMA on cardio/ off days?
-----THURS AND SUNDAYS (REST DAYS)-----
This ones kind up in the air. I'm gunna go with my low carb totals on thusday but sunday I think I'll just go for something like 60% pro, 30% carb, 10% fat??
Again critique as much as possible and let me know what I can add (glutamine is a waste and I'll add creatine in the winter).
For Thurs and Sun keep your fat higher. I don't think fat should ever drop below 15% of your daily intake. I would also suggest having high carb days (300g), moderate carb days (150g) and no carb days (trace amounts), rather than just high and low. Put the no carb days on your off days, keep fats and proteins high, use moderate carb on your cardio days, and high carb on lifting days like you had.
Unless you have low levels of Testosterone, a 22 y/o shouldn't need any test boosters. If you wanna be sure, go to your doc and have him test free and serums test levels. But unless you are seeing no gains in the gym or have a low libido, then I'd say your T is fine.
Will this allow me to build up/cut down fat or would I just be better off doing a bulking cycle followed by a cut?
I'm using it on a bulk right now to keep fat gain as low as possible. I'm a former fat guy with endomorphic tendencies, so that's a biggie for me. I also keep my complex carbs only at breakfast and pre- and post-workout, fruits and veggies at all other times. If you are a mesomorph, complex carbs anytime are fine. Most people who use it to cut can drop fat while maintaining muscle, so just add more protein calories and to keep a surplus and you should be good for a bulk.
I'm using it on a bulk right now to keep fat gain as low as possible. I'm a former fat guy with endomorphic tendencies, so that's a biggie for me. I also keep my complex carbs only at breakfast and pre- and post-workout, fruits and veggies at all other times. If you are a mesomorph, complex carbs anytime are fine. Most people who use it to cut can drop fat while maintaining muscle, so just add more protein calories and to keep a surplus and you should be good for a bulk. I'm saying I'm a meso with a little endo in me. You're doing a bulk with this diet? I mean I'm def trying to build muscle but don't want to lose the 6 pack. I'm looking this as a bulk + cut but don't think it's really gonna work out that way...
I'm saying I'm a meso with a little endo in me. You're doing a bulk with this diet? I mean I'm def trying to build muscle but don't want to lose the 6 pack. I'm looking this as a bulk + cut but don't think it's really gonna work out that way... Really carb cycling is the best of both worlds. You get to have high carb days to power your lifts and recover well, then low carb, fat burning days on your cardio and off days. IMO it's the best way to gain but stay lean.
Hey I'm switching up to a new diet bc I've been mostly cutting without getting any big gains and was wondering if this will keep my bf low while gaining weight. High carb on workout days and high fat/low carb on other days. I guess my IDEAL goals with this diet is to get my bf to 5% and gain 10 lbs. Will this diet do it and how long will it take? Critique as much as you possibly can....
Stats: 22 years old, 5'11, 172 lbs, 8-9% bf
-----LIFTING DAYS - MON, WED, FRI------
Meal 1: 70g carbs (Complex, fruit, veg)
40 g protein
10g fat (5 g fish oil, the rest from olive oil and yolk)
Green tea
45 mins before workout: 6g arginine, 500 mg ginseng, 2g carnitine, 625 tribulus
20 mins before workout: 60g carbs (complex, fruit)
30g ON whey protein
Mega men sport multi
Post workout: 40g natural grape juice, 30g dextrose, 40g ON whey
Meal 4 and 5: 40g carbs (complex and veg) <- add fruit to meal 4????
30g protein
Mega men sport w meal 5
Meal 6: 20 g carbs (veg, little complex)
30 g protein
45 mins before bed: 4g arginine, ZMA, and tribulus
Bed: 35g ON casein protein
10g fat from natural PB with flax.
Ideal totals: 300g carbs, 250g protein, 30 g fat
--> The other 10g of fat I'm guessing ill be getting from trace fats. also, is trib a waste of $$ at 22?
-----CARDIO/ABS DAYS- TUES and SAT-----
Meal 1 (pre cardio): 40 g ON whey shake
75mg caffeine
2g carnitite
Multi vit
Meal 2 (post cardio): 40 g carbs --do i want mostly simple or complex????
40 g protein
Meal 3: 40g protein
15g carbs (complex)
10g fat
Meal 4: 40g protein
10g carbs (complex, veg)
10g fat
Meal 5: 40g protein
20g fat
Veggies
Multi vit
Meal 6: 40g protein
Veggies
Meal 7 (bed): 40 g protein (cottage cheese and PB)
15g fat
Totals: 300g protein, 85g carbs, 75g fat
--I'm guessing the veggies will get me to 85g total carbs. Two other things I'm wondering is I'm not taking carbs while waking, so will this really hinder my gains on the body parts I worked out the day before? Also, should I be taking arginine and ZMA on cardio/ off days?
-----THURS AND SUNDAYS (REST DAYS)-----
This ones kind up in the air. I'm gunna go with my low carb totals on thusday but sunday I think I'll just go for something like 60% pro, 30% carb, 10% fat??
Again critique as much as possible and let me know what I can add (glutamine is a waste and I'll add creatine in the winter).
Answer:
For Thurs and Sun keep your fat higher. I don't think fat should ever drop below 15% of your daily intake. I would also suggest having high carb days (300g), moderate carb days (150g) and no carb days (trace amounts), rather than just high and low. Put the no carb days on your off days, keep fats and proteins high, use moderate carb on your cardio days, and high carb on lifting days like you had.
Unless you have low levels of Testosterone, a 22 y/o shouldn't need any test boosters. If you wanna be sure, go to your doc and have him test free and serums test levels. But unless you are seeing no gains in the gym or have a low libido, then I'd say your T is fine.
Answer:
Will this allow me to build up/cut down fat or would I just be better off doing a bulking cycle followed by a cut?
Answer:
I'm using it on a bulk right now to keep fat gain as low as possible. I'm a former fat guy with endomorphic tendencies, so that's a biggie for me. I also keep my complex carbs only at breakfast and pre- and post-workout, fruits and veggies at all other times. If you are a mesomorph, complex carbs anytime are fine. Most people who use it to cut can drop fat while maintaining muscle, so just add more protein calories and to keep a surplus and you should be good for a bulk.
Answer:
I'm using it on a bulk right now to keep fat gain as low as possible. I'm a former fat guy with endomorphic tendencies, so that's a biggie for me. I also keep my complex carbs only at breakfast and pre- and post-workout, fruits and veggies at all other times. If you are a mesomorph, complex carbs anytime are fine. Most people who use it to cut can drop fat while maintaining muscle, so just add more protein calories and to keep a surplus and you should be good for a bulk. I'm saying I'm a meso with a little endo in me. You're doing a bulk with this diet? I mean I'm def trying to build muscle but don't want to lose the 6 pack. I'm looking this as a bulk + cut but don't think it's really gonna work out that way...
Answer:
I'm saying I'm a meso with a little endo in me. You're doing a bulk with this diet? I mean I'm def trying to build muscle but don't want to lose the 6 pack. I'm looking this as a bulk + cut but don't think it's really gonna work out that way... Really carb cycling is the best of both worlds. You get to have high carb days to power your lifts and recover well, then low carb, fat burning days on your cardio and off days. IMO it's the best way to gain but stay lean.