Timetomoveup's picture
Timetomoveup
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Carb Cycle for Review

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Sun No carbs
Mon Low Carbs
Tues Low Carbs
Wed No Carbs
Thurs Low Carbs
Fri Low Carbs
Sat No Carbs

No carb days are days I do not lift.

No carbs day = Keto diet meals 2619 cals, 308g pro, 48g carb, 131g fat

Low Carbs day

4:30am Cardio
6am: 3 eggs, 3 egg whites, 1 tbls olive oil, 3 tbls Metamucil
9am - 2pm meal split evenly: 8oz grilled chicken, 2 1/4 cup brown rice, 1/4 cup cashews
4pm: Protien shake
5pm: Workout
7pm: Protien Shake with 2 tbls Honey
9pm: 8oz steak, 3 cups spinach, 1 tbls olive oil

2648 cals 241g pro, 194 carbs, 101g fats

6'
215 lbs
20% BF by navy online calc

Been on keto for 7 weeks. Seem to have pleatued and trying to get under the 15% mark. I feel that I am under the 20% mark just in the mirror but going by online calcs it says 20%. I will add a High carb day in after a few weeks depending on how this goes.

Any suggestions?

EDIT: All carbs are stopped at 2pm

Timetomoveup's picture

Ok guys, I have started week 4 of carb cycling and have made no changes at all. I am still on the scale at 215 and no appearance of body fat change.

Week 1 was as described in original post.

Week 2 was changed to 2 days no carbs 1 day low carbs

Week 3 was changed to 3 days no carbs 1 day low carbs

Week 4 will be 3 days no carbs and 1 day high carbs

All carbs are from Metamucil, Brown Rice, and Quiona. All carbs are eaten by 2pm with the exception of after workout shake. I do not use honey as Levelup suggested.

Energy levels seem to be good and on no carbs days I am starving now. Compared to being on keto I was not hungry any days I just ate.

There has been no change in cardio or workout and all food is pre packaged on sunday for the entire week thats why I cannot change menu until the following week.

Any suggestions??

gambit's picture

Ive been carb cycling but not this strict. My low days are 100-150 medium days are 151-200 and high days are 201-250. Anything over 250 I consider a refeed. I am taking in more carbs on days where I feel I have lagging body parts. Always legs though too.

I also increase fats on lower carbs. Avocados, coconut oil, some nuts and flax meal sort of fats. Oh oils, olive, canola and grapeseed.

As I get deeper into my cut I drop all those carb #s by 10-25 points and so on.

Good luck OP!

Timetomoveup's picture

Thanks

I am not gifted for cutting at all so it's a huge battle. As for gaining and maintaining mass it is very easy.

I have never had the dedication to get below 18% cause I like the way I look at 18% but I want to do my first cycle so I am shooting for under 15% to start it.

XvBeast's picture

just like level up said, do carb cycling. No carbs makes u feel like shit and its going to affect ur gym workouts. i would do carb cycling with alot of cardio

Timetomoveup's picture

Cardio right now is 45 min walk fasted 4 days a week.

Just got done cooking and packaging everything on the plan for the next 7 days.

kodiakGRRL's picture

are you monitoring your heart rate and moving at different paces while you walk? can you walk everyday?

Timetomoveup's picture

No I don't have a heart rate monitor yet and no I am walking at a steady state of a 14 min mile. Averaging 2.7 miles in the am.

I cannot walk fasted everyday cause of kids. The 4 days I don't have them is when I do it.

I could add a night in there but with my current schedule I am down to 6 hours in bed not completely asleep.

levelup's picture

Try going 3 days trace carbs only and one day high carbs, should push you thru your plateau. And no honey or other sugar still. Dextrose after workout but not straight sugar

Timetomoveup's picture

Just to verify:
Dextrose is different then honey? This is for only after workout.

By trace do you mean 100g of carbs?

levelup's picture

I would keep it around 50, trace is pb, avocados, things with carbs but not a direct carb source. On those days eat a higher mono fat content to help with energy then on the high day drop your fats. It's what I switched to when keto stalled on me and I continued to lose. And yea it's different, honey is straight sugar. Use glyco maize or karbolyn pwo

Timetomoveup's picture

Gotcha. So basically do a refeed day once every three days now instead of once every seven days. Keto 2 days then 250g carbs with little fat and lower protein.

The 7 weeks of Keto you started me on has made a huge difference but just kinda stalled at 215 for the past two weeks.

I gain weight fast and I think that is the main reason I am not loosing muscle doing this.

levelup's picture

Ideally you will be refeeding just before you enter ketosis, should help your energy level but keep the fat burn