I put “bulking” in quotes, because I’m not putting on weight at a rapid rate, but at more of a steady pace. Anyway, during this phase do I need to worry about my consumption of carbs if they’re coming from good sources? For example, oatmeal, fruits, veggies, good bread (heavy kind…not whole wheat wonder bread), etc.
Is it okay if my carb consumption is at 50-60% or should I aim for 40%? Lower?
http://www.T-Nation.com/readArticle.do?id=1825995
Do this, it works. Really well.
I did this sort of thing without thinking about it really, but the article is a few months old.
Generally, I try to limit carbs to breakfast, and the two meals immediately post work out. Seems to work well for me.
The actual percentage of carbs is not that important. Ensure you get adequate protein, good fats, fruits and vegetables at all times. Beyond that get enough carbs to maintain your energy plus/minus some for growth or fat loss as required. You will find that you will be in the 40-60% range but it may flucuate with your activity level.
How do you meet your caloric needs on “no starch” days? If you’re only limited to fruits and veggies on those days wouldn’t it be hard to get all our calories?
The point on “no starch” days is to be in a calorie deficit on those days so that you lose fat.
“Carb cycling is for someone who’s lean already and who wants to pack on more muscle at a slow and steady pace. If you have a lot of weight to lose, then you’re better off dieting down first. If you have a lot of muscle to pack on your frame, then focus on taking in lots of calories.”
If this isn’t you, don’t worry about it. If you want to lose a little fat while you build, that’s how to do it. It is possible to get enough calories without starches. Do a search on “paleo diet” are go to http://www.arthurdevany.com/
Okay, so if I consume 2800 calories on a lift day. Then how many should I consume on a no starch day?
You’re over thinking it too much.
It’s really very simple: Figure out yoru total intake. If you’re trying to gain, you need to eat above maintenance every day. So, if you take it 2800cals on a training day you probably need less on a training day, but not below maintenance.
When I plan out my diets, I rarely look at total protein/carb/fat grams. I know if I get 4-6oz. of lean protein with each meal, I’m golden. I’ll hit my 1g/pound of bodyweight.
So, a high starch day would be:
meal 1: 1/2C oatmeal, 4 eggs, veggie, fish oil
meal 2: 2 scp whey, 1 tbsp evoo
(training session)
meal 3(PWO): 12oz. chocolate milk, 1 orange, 1 scp whey
Meal 4 (1 hour after meal 3): 1/2C oatmeal, 6oz. chicken, veggie
meal 5: 6oz. beef, 1oz. almonds, veggie
meal 6: 6oz. fish, 1tbsp evoo, veggie
meal 7: 1C cottage cheese, 2 tbsp natural PB
A non training day:
meal 1: 6 eggs, veggie
meal 2: 2 scp whey, 1 tbsp evoo
meal 3: 1 can tuna, 1oz. almonds, veggie
meal 4: 6oz. beef, 1 tbsp evoo, veggie
meal 5: 2 scp whey, 1 tbsp evoo
meal 6: 1C cottage cheese, 1 oz. almonds
Just focus on nailing down the meal composition for a few weeks. No starch days mean no starchy carbs, simple as that. Avoid them. You can use any carb source you want for the starch days, just pick one and go with it. I used oatmeal because it’s delicious and cheap. Focus on nailing all the meals down first, then listen to your body: if you don’t gain weight, add more calories (with increased fat/carb sources, or maybe more protein at each meal). If you are gaining, let the plan be for a while.
Make sense?
Note: the above was my plan during the semester. I had classes and work to interrupt my training/eating so more shakes and liquid nutrition became necessary. Not ideal, but better than not eating.