I’m going to try to keep this thread alive as the days go on. By Thursday, I’ll post some pics of my day. My starting weight, my ending weight. The food I eat ect…
I think this thread can be a useful place for people to post interesting techniques with carb cycling. Theres so many ways to go about it and with more people giving their input, others can see what may appeal best to them.
Hey Crank, good idea starting your cycling now, since the fat loss isn’t dramatically fast and the LBM preservation is typically the best when you carb cycle.
Maybe start your Shelby-style diet on Monday and give it 6-8 weeks until the beginning of June.
You might see good enough results from Shelby alone to where you don’t even need to do the regressive keto cycle!
What’s your starting point right now in terms of body composition?
[quote]phatkins187 wrote:
Hey Crank, good idea starting your cycling now, since the fat loss isn’t dramatically fast and the LBM preservation is typically the best when you carb cycle.
Maybe start your Shelby-style diet on Monday and give it 6-8 weeks until the beginning of June.
You might see good enough results from Shelby alone to where you don’t even need to do the regressive keto cycle!
What’s your starting point right now in terms of body composition?[/quote]
2 days ago i was at 194lb…i dont have other info, think there a coach in the gym that might help me with that…
And thanks for the suggestion!
Been following Shelbystyle for two weeks now.
2 high days,2 moderate,3 low
Maybe after a few week will switch to:
1 high, 2 moderate,4 low
Anyway this last example is the setup of any deload week(one every 4 weeks)
Thought I’d share my shopping list with y’all since I’m having my first big refeed tomorrow.
Cinnamon Toast Crunch - 6 cup
Sweet Potatoes - 6 med
Skim Milk - 8 cup
Fat Free Ice cream - 4 cup
Low Fat Pizza - 1 medium
Also gonna squeeze 4 scoops of SURGE recovery in there for my pre/peri/post WO.
Comes to a grand total of around 4,200 kcal with 750 CHO, 52 fat, 189 pro.
sounds like fun. enjoy.
I don’t really have too much to add, but I use it for bulking too. Leg and chest days I eat more carbs / calories overall, and on easier days like arms and shoulders, not as many carbs…and then on off days, my calories are even lower. It’s really just because the more I workout the more I’m hungry, so they go hand in hand, and it keeps fat gain in check.
[quote]acelement wrote:
I don’t really have too much to add, but I use it for bulking too. Leg and chest days I eat more carbs / calories overall, and on easier days like arms and shoulders, not as many carbs…and then on off days, my calories are even lower. It’s really just because the more I workout the more I’m hungry, so they go hand in hand, and it keeps fat gain in check.[/quote]
If you’re bulking, don’t you want to keep the calories up every day, regardless of your training? Carb cycling definitely helps in reducing the fat gain. I guess anyone who lifts weight and practices proper pre/peri/post workout nutrition should technically be carb cycling due to the whey/dextrose mixes.
I found this from CT about refeed/carb up days for those of you who are on restricted calorie diets (like myself). I’m around 13-15% and I plan on having a big refeed every 2nd Sunday. I’m going to try and find some reading about how or whether it affects metabolism. The refeed should at the very least fill glycogen stores for the first few days of the week so your workouts should be great and possibly lead to better fat loss.
Rule of thumb:
20% body fat: clean veggie carb-up day every 14 days
15-20% body fat: clean carb-up day every 10 days
10-15% body fat: carb-up day with some cheating every 7 days
< 10% body fat: carb-up/cheat every 5 days.
I’ve considered doing smaller refeeds, but every 5th day. After debating it for a while, I decided to do a HUGE one every 7th day.
Using the above as a guideline, I think a person should experiment with the size of their refeeds and the frequency.
elusive and one other poster I consider the Mt. Sinai of carb-cycling wisdom.
BTW would you guys recommend doing a 24 hour (tonight until tomorrow night) refeed or doing it all on one day tomorrow?
My refeeds last from morning (when I wake) till night (when I fall asleep) on the same day. I also don’t try to stay up any later than normal just to eat extra food.
The UD 2.0 diet, has the dieter start his/her refeed at night (evenings, depending) and continue it all day the next day after they wake up.
I think this all factors into how much LBM you’re carrying, how depleted you are come refeed time and how low you take your calories throughout the week. Again, no way to find out all these things, unless you experiment.
I am trying the UD 2.0 style as I feel I am incredibly depleted after a big leg day today and going for roughly 900 grams by tomorrow at around 6. I am tracking all my calories and will see if I gained or lost fat one week from this morning and adjust from there.
I really hope this works and I am not simply justifying to eat tons of sugar while I am on a diet.
[quote]ajweins wrote:
I am trying the UD 2.0 style as I feel I am incredibly depleted after a big leg day today and going for roughly 900 grams by tomorrow at around 6. I am tracking all my calories and will see if I gained or lost fat one week from this morning and adjust from there.
I really hope this works and I am not simply justifying to eat tons of sugar while I am on a diet.[/quote]
X2, you and me both bro! I plan on keeping the calories <2,400 between Mon-Sat and I’ll gauge my progress after a week.
Post what you eat just for fun.
Just started the Regressive Ketogenic Cycling.
[quote]phatkins187 wrote:
ajweins wrote:
I am trying the UD 2.0 style as I feel I am incredibly depleted after a big leg day today and going for roughly 900 grams by tomorrow at around 6. I am tracking all my calories and will see if I gained or lost fat one week from this morning and adjust from there.
I really hope this works and I am not simply justifying to eat tons of sugar while I am on a diet.
X2, you and me both bro! I plan on keeping the calories <2,400 between Mon-Sat and I’ll gauge my progress after a week.
Post what you eat just for fun.[/quote]
lol…last night i had a mini loaf of low fat banana bread, giant piece of angel food cake with fat free frosting, few tootsie rolls, 2 pieces of toast and jelly, a bunch of low fat fig newtons, and a pile of bbq sauce with some chicken…came out to about 460 carbs right there. This was all in a period of about 3 hours.
This morning I have just had 2 giant pieces of that same angel food cake with another mini loaf of banana bread. Sitting at about 700 carbs right now and once I hit 960 I will be done.
Notes: Last night when I started carbing I saw veins in my arms I had never seen before. Made me want to just call it good there to try but I am sticking with the plan.
Ha damn that’s fast results AJ. I’m chowing down on a big bowl of Cinnamon Toast Crunch with lowfat chocolate milk right now.
I weighed in at 180.5 lbs this morning and I’ll weigh myself tomorrow morning to see what the damage ends up being.
I have a big workout today so hopefully I can get some hi carb benefits in the gym.
I just browsed through the thread and it’s pretty good stuff. THe Type I, II, and III days is pretty much what I’ve been doing except I’ve been referring to them as my low, baseline, and high intake days (and even the high is still barely maintenance). I’m actually thinking about keeping a cyclical approach when I actually put some size back on after my show, whereas the low intake day would still be a surplus, albeit not as extreme as the high days… man I can’t wait to eat again -lol.
S
Hi guys…
As you know i been doing search and reading as much as possible on carbs cycling.
For those interrested there a very nice and cool thread on forum.steroids.com(i have to say im natural 100% but cool to read).
The guy Narkissos and Novastepp are giving free advized on nutrition,fix your diet etc…
Here the link:http://forums.steroid.com/showthread.php?t=341121
Read the thread and you see carbs cycling approach to bulk and fatloss,cut etc…
There is one post that resume the thread in a general way:(have fun reading)
-Carbs At the core of the diet? 45% of total calories.This shifts to 35% during times of carb cycling…but 45% at core.When stagnation is reached… either go thru a depletion phase, or implement carb cycling.Protein is kept constant during either protocol.
-Staying at a maintenance level for your LBM and adding cardio to a consistent weight training program is exactly what this kind of approach is based around, the performance athlete.
-Work with a <>20% caloric reduction on calculated TDEE while cutting
-Occasional pro/fat meal before bed, but that is in accordance with a period of fasting longer than normal.
-Don?t use fruits when striving for pure fat loss. stick to a very easy approach for weeks at a time. however, when training hard and looking for overall athletic performance, i will use fruits.
-Caloric expenditure should be highest when beginning a cut. It forces your body to adjust to a simple dietary approach as you manipulate your training regimen. So, keeping your cardio high and maximizing a high protein and high carbohydrate diet allows you to preserve muscle and improve strength. It also provides energy for training and cardio, and allows your body the opportunity to dissolve non-contributory tissue (fat). Further manipulation of a diet further along in fat loss, continues this process. So it wouldn’t be needed now and you should rely on your dietary approach to propel you to that fat loss level.
-You shouldn’t use zero carb days. I meant that when you are much leaner and nearing the end of your cutter it may benefit you to eliminate them in a couple meals.
-You want to keep carbs in every meal. So keep those levels steady. Figure how many carbs you want in your day, and divide that by your meals. I’m going to guess and say it should be around 240g. You will get all the fat you need from your lean meats. you don’t need supplemented fat. Make every one of those meals a pro/carb meal and utilize the higher carbs to help you stay active and keep your glycogen stores at highest possible levels, allowing you to succeed in the gym.
-Remember the role of the pwo shake is to initiate recovery… by curbing catabolism
-Don’t let fats exceed 20% of daily kcal allotment.
-Don’t let fats drop lower than 15% of daily kcal allotment
-At any rate, I think you should stick to any changes you make to your diet or training for 6 weeks… and no less.
-The high day would be refeed kcals the medium day would be 25% less carbs than the refeed. The low day would be 50% less carbs than the refeed. The very low day would be 75% less carbs than the refeed.
-Keep protein and fat at the same amount tru-out a ‘pure’ carb-cycle
Im always saving notes…here is one i found i believe written by layne norton regarding re-feeds.
Re-Feeding
For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week. For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.
? Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
? Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
? Reduce protein intake to 1 g/lb bodyweight.
? Consume as little fructose as possible as fructose does not have an impact on leptin levels.
[quote]The Mighty Stu wrote:
I just browsed through the thread and it’s pretty good stuff. THe Type I, II, and III days is pretty much what I’ve been doing except I’ve been referring to them as my low, baseline, and high intake days (and even the high is still barely maintenance). I’m actually thinking about keeping a cyclical approach when I actually put some size back on after my show, whereas the low intake day would still be a surplus, albeit not as extreme as the high days… man I can’t wait to eat again -lol.
S
[/quote]
Well you will likely do a really fun load before your show am I right? Got any ideas for the week before?
I was thinking about it this morning and I guess you could say I’ve tweaked three diets and created my own since there are components of the Anabolic Diet, some sort of protein cycling, and of course carb cycling because of the post workout Surge and my refeed day (which is going splendidly well…my heart rate has been RACING all day even though I had to take a nap after my massive breakfast lol)!
Would you guys agree that carb cycling is generally geared more towards lifters interested in building a lean, muscular physique while other diets are either high caloric/low carb to meet the energy needs of power lifters (AD) or low caloric/low carb (Get Shredded/Velocity) for people trying to shed a lot of fat? Carb cycling just seems so much practical to me.