I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.
1:35 on I found interesting, just thought I’d post it.
[quote]PonceDeLeon wrote:
I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.[/quote]
Most I think would say to justify a refeed you need to be at or below BWx10 in cals, but some may be able to get away with it. I just finished my refeed must say I do not respond well to mega-elusivish refeeds. I went for about 1500grams of carbs and this morning I feel like crap and look softer. Oh well, at least now I know and can adjust from there.
I am going to start tapering out of the get shredded diet. I am basically going to tweak shelby’s recommendations for carb cycling on a fat loss phase by lowering cals and lower carbs to help ease the transition and slowly regain insulin sensitivity. I lift 5 days a week and the general setup will be BWx10 in cals, 100 grams of carbs on lifting days all postworkout with maybe up to 150 on quad and back day.
I will have a moderate carbup of around 400-600 grams of carbs on the weekend. I will probably taper up the carbs and cals each week depending on my progress. I am up 11 pounds from precarbup weight and am anxious to see when I will hit baseline. I feel like I way overdid it this time so I am just hoping I hit baseline this week. lol. But I am happy I did it so now I know how my body responds.
[quote]ajweins wrote:
PonceDeLeon wrote:
I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.
Most I think would say to justify a refeed you need to be at or below BWx10 in cals, but some may be able to get away with it. I just finished my refeed must say I do not respond well to mega-elusivish refeeds. I went for about 1500grams of carbs and this morning I feel like crap and look softer. Oh well, at least now I know and can adjust from there.
[/quote]
I wouldn’t say thats necessarily true about the bwx10 thing. I’m having a “refeed” now at an average of 14xbw calories and I’m a definite endomorph. It’s only 320g of carbs though while the rest of the week is 50-100. “Refeed” just means a day of higher calories and carbs so I’m not even sure what ponce thinks the difference is between a “refeed” and a “super high carb day”…same thing.
The refeed just has to be adjusted for your weight, metabolism, and what your doing so naturally it should be bigger the lower your weekly calories are and the more exercise your doing.
[quote]PonceDeLeon wrote:
I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.[/quote]
We’re talking about cutting?
Yeah, I think you’re oversimplifying. I don’t think we can sum everyone up into the above numbers.
[quote]elusive wrote:
PonceDeLeon wrote:
I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.
We’re talking about cutting?
Yeah, I think you’re oversimplifying. I don’t think we can sum everyone up into the above numbers. [/quote]
Ditto…I’d say you’re forgetting the Shelby Starnes method where calories aren’t as important as macros and the proportional raising/lowering of fat/cho. You can still cut with high and moderate days, just fewer, and nobody NEEDS a refeed unless you’re at a significant caloric deficit for a period of several consecutive weeks.
[quote]phatkins187 wrote:
elusive wrote:
PonceDeLeon wrote:
I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.
We’re talking about cutting?
Yeah, I think you’re oversimplifying. I don’t think we can sum everyone up into the above numbers.
Ditto…I’d say you’re forgetting the Shelby Starnes method where calories aren’t as important as macros and the proportional raising/lowering of fat/cho. You can still cut with high and moderate days, just fewer, and nobody NEEDS a refeed unless you’re at a significant caloric deficit for a period of several consecutive weeks.[/quote]
HEY! I NEED my refeeds, regardless of my caloric deficit or surplus. =)
[quote]PonceDeLeon wrote:
I guess this sums up the thread:
Carb cycling with massive weekly refeeds when below 12xBW in cals during the week
12-16xBW (where 15xBW = maintenance):
Carb cycling without refeeds, but have a super high carb day once a week.
18xBW and up:
Carb cycle, no refeeds or super high days needed
Tell me if I’m oversimplifying.[/quote]
I’d say this isn’t a bad rough template for someone who’s never carb cycled to start from, but the ultimate goal should be to twek as you go. Carb tolerance and daily amounts will vary from person to person as we all know, but those numbers seem like a good jumping off point.
That said, as I transition to more regular carb cycling next week I’m also planning on cycling calories. Obv high carb days will be above maintenance days, med carb days will be around maintenance, and I’m planning to have one low carb day slightly below maintenance and one day drastically below maintenance. I think I’m gonna go with a really high day to end my low cal phase, but not 800g+ high. Probably around 600 or so, then ease into a more “regular” carb cycling plan.
Had a high day today and came to macro tally of 34fat/504cho/214pro. 3,130 kcal is actually the lowest of my ‘refeeds’ so I’m only going to refer to this as my high day since I’m moving towards a 1 hi/2 mod/4 low rotation for the rest of the spring.
Anyone ever had Skinny Cow ice cream sandwiches? Holy shit they are delicious.
30cho/2fat/4pro…150 cal per. Come in a box of 6.
[quote]phatkins187 wrote:
Anyone ever had Skinny Cow ice cream sandwiches? Holy shit they are delicious.
30cho/2fat/4pro…150 cal per. Come in a box of 6.[/quote]
I had them my last refeed, I listed them as ice cream saucers. They were very good, couldn’t tell they were “low fat”.
I sprained my ankle and won’t be able to train lower body for at least 2 weeks. I also over did it a little on my refeed yesterday. So to compensate for both I’m going two weeks before my next refeed. Injuries suck…
[quote]phatkins187 wrote:
Had a high day today and came to macro tally of 34fat/504cho/214pro. 3,130 kcal is actually the lowest of my ‘refeeds’ so I’m only going to refer to this as my high day since I’m moving towards a 1 hi/2 mod/4 low rotation for the rest of the spring.
Anyone ever had Skinny Cow ice cream sandwiches? Holy shit they are delicious.
30cho/2fat/4pro…150 cal per. Come in a box of 6.[/quote]
I’m thinking of doing something similar if I switch to more glycogen depleting working. Right now energy is generally good and strength is going up so I wouldn’t change from my 320g just yet but originally I was thinking lyle mcdonalds recommendations of 8-10 calories/kg LBM would put me at super high calories but around 600g of carbs is only 2400 calories so my whole day would only be about 3200-3500 which is what its at now but with higher fat/protein.
My first week on my new carb cycling plan went extremely well. I somehow lost 5 pounds and got stronger (Benched 265 for 4 reps last week got 280 for 3 today.) I was on a low carb diet for 4 weeks prior to this so I am definitely pleased with the results so far.
[quote]jlats wrote:
My first week on my new carb cycling plan went extremely well. I somehow lost 5 pounds and got stronger (Benched 265 for 4 reps last week got 280 for 3 today.) I was on a low carb diet for 4 weeks prior to this so I am definitely pleased with the results so far.[/quote]
Funny, that’s pretty much what I’m going to start doing aswell. May I ask whose CC methods are you using? And what’s your bf alike?
What would you guys say are the advantages/disadvantages of carb cycling the way that is outlined in CT’s “Carb Cycling Codex” (2/3 low days, 2/3 mid days and 2 high days), versus the way that seems to be the focus of this thread (6 low days, 1 massive refeed day)? The impression I get is that the method used in this thread would lead to faster fat loss, however from what I gather the method outlined in the Carb Cycling Codex could actually lead to some muscle gain despite somewhat slower fat loss.
Hi Fellas, this is my first post on T-Nation so hopefully its in thr right place.
I’ve been on a ketogenic diet for the past 8 weeks and have dropped 15lbs. However the lack of carbs has myt muscles totally deflated and soft. I have looked at the cc codex and am thinking of switching over to it.
I weigh 170lbs and when i calculate my daily macros for a mod day it comes out as 255p, 215c and 42f. The fat seems to be high for me as the equation for a 200lb individual only shows they sholud be consuming 33g of fat daily. Is this right or have i gone wrong somewhere?
[quote]Scorzerci wrote:
What would you guys say are the advantages/disadvantages of carb cycling the way that is outlined in CT’s “Carb Cycling Codex” (2/3 low days, 2/3 mid days and 2 high days), versus the way that seems to be the focus of this thread (6 low days, 1 massive refeed day)? The impression I get is that the method used in this thread would lead to faster fat loss, however from what I gather the method outlined in the Carb Cycling Codex could actually lead to some muscle gain despite somewhat slower fat loss.[/quote]
Your impressions are correct. Anyone doing six low days with a big refeed is pretty much in a maximum fat loss phase. Regular carb-cycling can be applied to any situation whether its fat loss, muscle gain, or body recomp.
So, had my refeed this last Saturday after doing Friday deadlifts. I was so stuffed, had the extendo stomach haha. I gained like 4-5 lbs, already dropped 3 or so. Just hope it keeps going! lol
My goal was around 450-500 carbs, where I usually eat aroudn 90 to maybe 100 a day. Seemed like a good starting point… lol not like some of you guys with your 1,500g.
Made some blueberry muffins, nopudge fudge brownies and a bunch of pasta, made two meals out of the pasta.
I just found this thread, good stuff in here guys.
If I can answer any questions on my style of carb cycling (or anything else) feel free to post them up and I’ll try to get to them.
Cheers,
Shelby
The man himself!
Thanks, Shelby. Much appreciated.