How does this sound? (BF reduction plan and questions)

[aandd]

Ok, I have set up my carb cycle diet based on Twin Peaks plan. His article can be found here: http://www.avantlabs.com/magmain.php?issueID=15&pageID=159 There are also two follow up articles after that.

So, I will be doing a NO/LOW/HIGH carb cycle, that looks as follows:

Monday: No Carb, Chest and Triceps/PWO Cardio
Tuesday: Hi Carb, Cardio
Wednesday: No Carb, Legs
Thursday: Lo Carb, Shoulders/PWO Cardio
Friday: No Carb, Back and Biceps/PWO Cardio
Saturday: Hi Carb, Cardio and Abs
Sunday: Lo Carb, Off or Make-up Day

The only problem I'm running into is that I work out early in the AM now, and the day after a no carb day sucks as far as energy and stamina. I've tried to plan my strenuous days (like legs) after HI or LO days, rather than NO CARB days.

Also, I'm noticing that my fat intake is low (~ 13 - 20 grams). Should I be supplementing with Fish Oil caps, even though baked fish is in my diet daily?

What is a reasonable goal for body fat % loss? 1% a week? 2%?

 

[The Shadow]

Im not a fan of alternating carb intake in that manner


you also need a LOT more fat than 15ish grams


also - the "crash" from one day of low carbs might, in your case be, psycho-somatic rather than purely physiological

 

[aandd]

Im not a fan of alternating carb intake in that manner

Why not? And what is the alternative you prefer?

 

[hoteacher]

I realize you are training early in the am...I train at 4 am...but correct if I am mistaken Shadow or anyone else who may know....you need carbs to grow right? Most of your growth takes place outside of the gym, after your workout? So...don't you want a high carb day on legs? That is what I have been doing...here is my split if you are interested in rotating carbs:

Day one: Chest and Bis...higher carbs (200 g)
Day two: Legs...Very high carbs (300-400g) usually my cheat meal is pizza this night
Day three: shoulders and empty stomach interval sprint cardio..low carbs (100g)
Day four: back and tris..higher carbs (200g)
Day five: day off...very low carbs (less than 50 g)
Start over again...

This cycle has worked very well for me for the past six weeks. I have been able to maintain a bodyfat of apx 8-10 percent and have built muscle...I also eat almost 200g of protein a day...GOOD LUCK TO YOU! I beleive everyone's body operates differently. What might work for one, may not work for another when it comes to carb cycling...but that is just my opinion.

 

[Sassy69]

I have to agree w/ hoteacher -- the alternating carbs thing I don't get. If it was a carb rotation, then yes. But 1 day high, 1 day low, 1 day high, etc doesnt' really give your metabolism enough time to take advantage of the carb decrease & then "refeed".
Also if I did my typical leg workout on a no-carb day (outside of pre-comp training), I would probably pass out.

 

[aandd]

I realize you are training early in the am...I train at 4 am...but correct if I am mistaken Shadow or anyone else who may know....you need carbs to grow right? Most of your growth takes place outside of the gym, after your workout? So...don't you want a high carb day on legs? That is what I have been doing..

I wasn't aware of that. By no means do I claim to know all the physiology behind nutrition and bodybuilding. I'll adjust my workouts accordingly. Thanks so much for pointing that out to me.

 

[aandd]

I have to agree w/ hoteacher -- the alternating carbs thing I don't get. If it was a carb rotation, then yes. But 1 day high, 1 day low, 1 day high, etc doesnt' really give your metabolism enough time to take advantage of the carb decrease & then "refeed".
Also if I did my typical leg workout on a no-carb day (outside of pre-comp training), I would probably pass out.

I found a program that was laid out and easy to follow, and found quite a few forums where posters had success with the program - so I chose to try it. I'll let you know in a couple of weeks if it's successful. LOL.

 

[Sassy69]

ALways a fair statement -- give it a few weeks & see how it works for ya!

God knows my current trainer does a few things that are counter to everythign I"ve ever learned. But his people still win the shows!

 

[Roonytunes]

I'm not sure if this is a stupid question, but is it possible to keep your carbs at around 100g max and still carb cycle?

I'd like to play with 2 days of low carbs of 35g (carbs only via green veggies), then 3 days of medium carb (~60g) and finally 2 days of high carbs (~100+g) where one of these high carb days would also include my cheat meal.... would this work? My calories would stay between 1400-1500 cals except for the day of my cheat meal.