Carb Cycling Diet Critique

Nutrition
1

Hey everyone. My name is Mike and I have been working out on and off for a few years now. I have been using the program outlined in “Built for Show” consistently since October. I am 5’11", 170, and 12% BF. (27 years old)

My wife and I are expecting our first child in a few weeks and are overall tight on money. From reading a few articles on carb cycling, it seems to be the best overall diet right now. Rather than low, moderate, and high carb days I have created two types of days (workout and non workout days). I work out Monday, Wednesday, and Friday after work. Below is my proposed diet.

Non-Workout Day
1 egg & 1 egg white
4oz turkey
1/4C steel cut oats (uncooked)
1 banana

1/4C steel cut oats (uncooked)
apple

8oz chicken (cooked)
4oz sweet potato (cooked)
1/2C broccoli (cooked)

Metabolic Drive Shake
1oz raw almonds

8oz chicken (cooked)
1C spinach (cooked)
1TB Peanut Butter

Metabolic Drive Shake

Workout Day
3 egg whites
1 slice wheat bread
1/4C steel cut oats (uncooked)
1 banana
8oz skim milk

1/4C steel cut oats (uncooked)
1 banana
8oz skim milk

8oz chicken (cooked)
8oz sweet potato (cooked)
1/2C broccoli (cooked)

PWO Drink (Surge)

8oz chicken (cooked)
4oz sweet potato (cooked)
1C Spinach (cooked)

8oz sweet potato (cooked)
1 banana
1/2C brown rice (cooked)

There are many calorie calculators out there, but here is what I’ve come up with for each type of day:

Non-Workout Day
Protein = 270g
Carbs = 173g
Fat = 64g
Calories = 2375

Workout Day
Protein = 207g
Carbs = 423g
Fat = 25g
Calories = 2788

I am obviously new to both eating right and lifting. I would really appreciate any constructive criticism on this eating plan.

2

What are your goals? The meals look good, except your last meal on your Workout Day, wheres the protein? The calories and macro’s might work. How often a week do you weight train? Is it high volume/intensity?

Congrats on the child on the way.

3

My goals are to add lean muscle mass while dropping body fat below 10%.

I’ll add 4-8oz of meat onto the last meal of the Workout Day.

I weight train three times a week (Mon, Wed, Fri). Currently some exercises are two or three sets of 4 reps, with an additional set of 10 reps. Other exercises are three sets of 8 to 12 reps.

Thank you for your advice. (You’re pics exemplify the type of body I’d like to work towards.)

4

You may need to increase your calories slightly, but I think you have a good base to start with. I would say try this out and see what happens. Aren’t losing BF, cut the carbs a little. Losing too much weight to quickly, add alittle. Ya kno, just judge and make adjustments.