Forum: My detailed carb cycling diet ~irongame427, 2014

posted Wed, 07/09/2014 - 16:34

2906

+ 20 My detailed carb cycling diet

Alright so ive been getting alot of pms inquiring about why I like carb cycling and my personal diet. So I'm gonna post it up so all you guys can give it a shot. You might need to make some adjustments if you bigger then me, or smaller then me. But that can be done by just adding or subtracting a few ounces of protein and carbs to each meal. So Ive dieted both ways, and this method has proven to be by far the most effective. I find that on a normal diet with set macros after a while the body gets used to it and you either need to manipulate the macros, subtract calories, or add more cardio and this will slow down your progress if you have to spend a few weeks trying to break past the plateau. With this type of diet the macros change every single day and the body never has a chance to adapt. I been using it for about 10 weeks now and haven't had to change a thing. Before i was using this diet i was busting my ass doing 45mins of cardio fasted in the mornings 5 days a wheel along with being at the same total calories (2500) as my carb cycling diet, and I was losing fat much slower. After i started this diet i stopped doing cardio and the fat melted off quicker then i ever could have imagined. I recently added cardio back in but not because the diet wasn't working anymore, just because its crunch time and i only have a few weeks left to reach my goals as well as the overall health benefits of it. Another great thing about of this type of diet is you get the benefit of some really low carb days, but then a day or two later you jack them back up so you never suffer from the negative effects of a low carb diet. And if you structure you routine right you can have you big muscle groups like chest, back. and legs on the high carb days and the low days on small muscle groups such as shoulders and arms, and the very low days on your off days.
So here it is guys, feel free to ask any questions you have.

The carb schedule will be as follows

a. Monday 300g day

b. Tuesday 200g day

c. Wednsday 100g day

d. Thursday 300g day

e. Friday 200g day

f. Sat 100g day

g. Sun 100g day

ALL MEATS ARE WEIGHED RAW. ALL RICE IS WEIGHED COOKED. ON DAYS THAT YOU DO NOT WORKOUT, SKIP YOUR POST WORKOUT NUTRITION

2500 Calorie Diet

300g day Cal: 2638 Fats: 47 Carbs: 282 Protein: 259
Meal 1
Protein: Choose One
· 40g of whey protein
· 10 egg whites
Carbohydrates: Choose One
· 1 cup oats (no calorie sweeteners like splenda or cinnamon can be used) (80g)
· 4 slices Ezekiel bread/wheat bread/sprouted wheat bread

Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 9oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)

Carbohydrates: Choose One
· 10oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 10oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 1 1/2 cup cups brown rice weighed cooked
· 392g red/blue/purple potatoes
· 3 slices whole wheat bread
· 84g quinoa weighed dry
· 2 whole wheat tortillas (8” diameter)
· 1 1/2 cup red kidney beans
· 1 1/2 cup black beans

Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks

Meal 3
Protein: Choose One (Weighed Raw)
· 6oz chicken breast no skin boiled with water and spices or grilled…
· 6oz turkey breast
· 6oz Salmon
· 7oz Rainbow Trout
· 6oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)

Carbohydrates: Choose One
· 10oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 10oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 1 1/2 cup cups brown rice weighed cooked
· 392g red/blue/purple potatoes
· 3 slices whole wheat bread
· 3oz quinoa weighed dry
· 2 whole wheat tortillas (8” diameter)
· 1 1/2 cup cup red kidney beans
· 1 1/2 cup cup black beans

Meal 5 (post workout)
· 40g whey
Carbohydrates: Choose One
50g maltodextrin/dextrose or white bagel

Meal 6
Protein: Choose One(Weighed Raw)
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 1 1/2 cup cups cottage cheese
· 1 1/2 cup cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks

200g day Cal:2534 Fat: 66 Carbs: 196 Protein: 272

Meal 1
2 whole eggs
3 egg whites
½ tablespoon olive oil for cooking
25g shake
Carbohydrates: Choose One
· 1 cup (no calorie sweeteners like splenda or cinnamon can be used)
· 4 slices Ezekiel bread/wheat bread
· 8ozKashi GoLean by Kellogs

Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8oz brown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks

Meal 4
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
· 2 cups nonfat Greek yogurt
+ ½ tablespoon olive oil
Carbohydrates: Choose One
· 6oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 6oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 8oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8ozred kidney beans
· 8ozblack beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks

Meal 5 (post workout)
· 40g whey
Carbohydrates: Choose One
50g maltodextrin/dextrose or white bagel

Meal 6
Protein: Choose One(Weighed Raw)
· 6oz new York steak
· 6oz London broil (round steak) again.. very little to no oil.. ¼ tablespoon olive oil.. grilling or boiling would be best.. (but boiling tastes like crap if you don’t do it right.. experiment..)
· 40g casein shakes
· 2 cups cottage cheese
· 2 cups nonfat Greek yogurt
· 6oz 95/5 and leaner ground beef
· 6oz roast beef same weight
+1/4tbsp Olive Oil for cooking

100g day Cal: 2433 Fat: 99 Carbs: 106 Protein: 265
Meal 1
Protein: Choose One
· 40g of whey protein
· 10 egg whites
· 2 whole eggs + 3 egg whites + 25g shake
+ ½ tablespoon olive oil for cooking

Meal 2
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7 oz turkey breast
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
+ 1 tablespoon olive oil for cooking
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks

Meal 3
Protein: Choose One(Weighed Raw)
· 7oz chicken breast no skin boiled with water and spices or grilled…
· 7oz Salmon
· 8oz Rainbow Trout
· 7oz Tuna in Water pack/can (must add 1/2tbsp olive oil or 1tbsp peanut butter)
· 7oz ground turkey (not ground turkey breast.. we need the fat here)
+ ½ tablespoon olive oil for cooking

Carbohydrates: Choose One
· 7oz sweet potato (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 7oz yams (please do not mash it.. either cook in oven for 45 min no oil or throw in microwave for 5 min)
· 8ozbrown rice weighed cooked
· 9oz red/blue/purple potatoes
· 2 slices whole wheat bread
· 3oz quinoa weighed dry
· 1 whole wheat tortillas (8” diameter)
· 8oz red kidney beans
· 8oz black beans
Vegetables: Choose One Cup (Mix&Match OK)
· Kale, Collards, Mustard Greens
· Broccoli
· Asparagus
· Sprouts (bean, alfalfa, etc.)
· Celery
· Radishes
· Sea Vegetables (Nori, etc)
· Mushrooms
· Cabbage (or sauerkraut)
· Jicama
· Okra
· Cucumbers (or pickles without added sugars)
· Green Beans and Wax Beans
· Fennel
· Cauliflower
· Peppers
· Green Bell Peppers
· Red Bell Peppers
· Jalapeno Peppers
· Zuchinni
· Brussel Sprouts
· Scallions or green onions
· Snow Peas/Snap Peas/Pea Pods
· Tomatoes
· Eggplant
· Tomatillos
· Artichokes
· Turnips
· Celery Root (Celeriac)
· Carrots
· Onions
· Leeks

Meal 5 (Post Workout)
40g whey shake
50g maltodextrin/dextrose or white bagel

There you have it. Hope I can help some of you reach your goals faster.

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Your Comment

~~jiimytattoo75~~
0
10/21/2014 - 00:57

Good write up brother im gonna try this but to my weight and i have done this before but the way my gym partner told me from 200 go to 150 then 100 then to 50 and then no carbs then the next day carb up and yes it does work bro thanks again for the info

SDABPT
73
10/13/2014 - 04:09

Great write up. Tons of information. I'm always learning new ways to diet so this was fun to read.

UgtaBkdNme
178
07/22/2014 - 21:12

Ok, why can't I mash the potatoes?

irongame427
806
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UgtaBkdNme
07/23/2014 - 00:20

You can, just not the traditional way where you add milk and all that other stuff. I bake mine then I'll mash it up but I won't add anything to it.

thepullmanator
99
07/15/2014 - 04:23

curious as to why you weight your meat raw and not cooked?

irongame427
806
CC
thepullmanator
07/15/2014 - 04:33

IMO its easier to track macros. Most of the nutrition facts for foods are for them in the raw state so it would be a guessing game unless your bag of chicken has cooked nutritional facts which I'm yet to find.

White Bolt
5
07/13/2014 - 19:08

This is a great starting point in my experience if your body fat is in the teens and you wish to stay there and have a nice "full" look, but this simply won't cut it if you wish to get dry and separated, and stay in the single digits because the carbs are too high (obviously there is an exception if you're walking around at 250lbs and could use the extra carbs) but for the average 200lb bodybuilder who wants to get shredded you're gonna have to cut your carbs a lot lower if you want that super lean look.

I do something like
Day 1: Carbs >40-50g (low)
Day 2: Carbs >40-50g (low)
Day 3: Carbs > 100g (moderate)
And Repeat, protein is relatively high everyday, and fats are low to moderate from clean sources.

But somewhere in the week throw in a refeed with like 250-300 carbs. This is alongside intermittent fasting, and fasted morning workouts.

Owes a Review × 2

irongame427
806
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White Bolt
07/14/2014 - 05:05

What is your definition of extra shredded?? Im pretty sure this diet could take me down to 8% pretty easily. But getting lower might start to get complicated. God i would hate your diet lol. Saturday and sundays I'm only on 50g and i wanna kill someone lol. Just tired all the time. Even the 100g days are hard cause I only get them pre and post workout. You don't think its possible to get that dry and separated look on my diet? I have 3 weeks left on cycle I wonder if i should try something a little different for the last 3 weeks.

White Bolt
5
irongame427
07/14/2014 - 06:29

Extra shredded would be like 6-7% bodyfat. and in my experience it's not possible without cutting carbs. I'm sure if you were on a shit load of gear, peptides, and growth and you had a huge muscle base you could get ripped as fuck on that level of carbs, but like I said for us 200lb taller guys I don't think that's low enough to get you into the single digits. And also, this is purely from personal experience, but you are eating way too fucking much to call this a cut.

Anyway, at first low carbs is really fucking tough, but after a while you see results, and it keeps you going and you get used to having less carbs. I pretty much cut out all sources of grains out of my diet (bread, rice, cereal, pasta, etc) and get my carbs solely off of the vegetables I have alongside my meats and eggs (and the minimal amount that's in my protein shake/unsweetened almond milk) throughout the day.

I got taped this morning and I'm sitting at 7%, and this is the leanest I've been in my life, and I'm finding this new lifestyle regimen to be pretty sustainable. But at the end of the day everyone is different and through trial and error you need to see what works for you. Viking may eat 300 carbs a day on a cut, but he's a big fucker, with dense old muscle. But I now swear by intermittent fasting alongside morning workouts and a low carb cycling type paleo diet.

Good luck with your goals my man.

irongame427
806
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White Bolt
07/14/2014 - 12:15

Eating way to many carbs to call this a cut? Tell that to the 20lbs of fat I've lost and about 10% body fat I have lost In 9 weeks on this diet. I've been dieting for 12-13 weeks and that first month was spend I on a lower carb bullsgit and it didn't get me far. Bro you actually read the diet right?theres only 2 days at 300g carbs and 2 days are 200g 1 day 100 and 2 days 50g. appreciate your advice and in sure ill mess with that type of diet at some point but for now think I'll listen to my coach who preps national level Competitors. To say that not only does it take a crossfit bullshit paleo diet to get shreded bjt also intermittent fasting and morning workouts is absolutely retarted. I bet half the guys out there never even heard if IF or paleo. It's just one of many diets that will get you to your goal. Might work get for one person and fuckking suck for the next. But do say that's way it takes to achieve those levels of bodyfat is dumb.

But you are right about someone like Viking having dense mature muscle and being able to look hard on higher carbs. I just don't have they type of muscle yet I haven't been doing it long enogh. Maybe I do need to really drop my carbs to get that hard separated look cause I still look smooth as hell. But also I'm not extremely lean yet, about 12% right now but I've seen people look pretty damn hard at 12% bf. but I feel like I would look so flat with my carbs so low.

White Bolt
5
irongame427
07/15/2014 - 03:46

Just about any diet will work to get you into the low teens, and help you to sit there looking soft. if you consider getting down to 10-12% a cut then this diet you're on is perfect for you. I simply said you are eating too much carbs, and just eating too much in general to ever get dry and shredded. And yes, IF and paleo does "suck" but if looking lean as fuck was easy, everyone would be doing it.

irongame427
806
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White Bolt
07/15/2014 - 04:27

Ya i think your right, I cant lose the soft look. While i don't think I'm gonna get into single digits this year cause i only have 3.5 weeks left on my cutting cycle id love to make the most out of it. Gearhead just sent me a keto diet that i think I'm gonna give a shot. I want that hard look i hate looking smooth.

legendinthemaikng
48
irongame427
07/15/2014 - 00:21

Lol damn bro. I have seen you rage like this a few times and it cracks me up. I am in no way being a dick head you have helped a lot I here. I laughed as I read this rant. Your diet is working great for you stick with it until it stops working.
I am sure DETAILS is not trying to be an ass hole he has accomplished something very hard to do in cutting carbs that low. So both of you are doing serious fuckin work.

irongame427
806
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legendinthemaikng
07/15/2014 - 01:21

Lol the gear makes me really aggressive. This really wasn't that bad of a rant tho lol. I tried to lighten the mood back up in the second paragraph.

legendinthemaikng
48
irongame427
07/15/2014 - 01:37

Lol

birdbear27
121
CC
07/10/2014 - 04:23

Inb4 someone complains about the bagels. Lol.

irongame427
806
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birdbear27
07/10/2014 - 04:28

Lol the high glycemic carbs are better then stuff like oats and brown rice post workout. Spikes insulin to transport nutrients and replenishes depleted glycogen stores from training. Fuck when I start bulking I'm gonna eat one for breakfast every day. Idc I've found very little difference in terms of body composition. Just energy levels.

birdbear27
121
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irongame427
07/10/2014 - 04:34

Bingo.

thepullmanator
99
07/10/2014 - 02:49

McMeanie87
179
07/09/2014 - 21:14

Good shit bro..great meal guide, definently gonna have to add this one to favorites.+1

Kyletm3
9
07/09/2014 - 20:14

Awesome guide! This will be useful for a lot of people! +1

allday222
13
07/09/2014 - 20:00

Solid eating schedule right here . Good stuff brother

TED
182
07/09/2014 - 19:24

boom! thanks for taking the time to put this together

irongame427
806
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TED
07/09/2014 - 19:37

No problem brother whatever I can do to help.

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+ 20 My detailed carb cycling diet

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