Trying out carb cycling- need some advice

[VictoriaEvelyn]

I posted this last night under my boyfriends account but have decided to make my own.



I have been working out for about a year now and have decided to try out carb cycling to lose some body fat. I am 20 years old, weigh about 118 pounds and am 5 foot 2 in. I am not competing or anything, I just want to look more lean.

I made up a diet plan but I need some help/advice.

This is for my low carb days:

Meal 1:
1 scoop isopure protein
9 tbsp liquid egg whites = 3 eggs

Meal 2:
1 piece of tilapia
1 cup broccoli
1/2 cup of cottage cheese

Meal 3:
Celery and 2 tbsp of peanut butter

Meal 4 (pre-workout):
Same as meal 1

Meal 5 (post-workout):
2 pieces of salmon
7 spears of asparagus

Low Carb Days:calories= 1,015, Fat=27g, net Carbs=23g, protein = about 150g
I know I need more calories, I just don't know what to add


High carb days:

Meal 1:
1 pack of lesser sugar oatmeal
1 light & fit Greek yogurt

Meal 2:
1 piece of tilapia
1/2 cup of brown rice
1 cup of broccoli

Meal 3:
2 pieces of Ezekiel bread
2 tbsp of peanut butter
1 tbsp of polaners

Meal 4(pre-workout):
Quest protein bar

Meal 5(post-workout):
2 pieces of tilapia
1 cup of broccoli
1/2 cup brown rice
High carb: calories=1,365, fat=36g, carbs=149g, protein = 124g

Does this sound like a good meal plan? I plan on doing 2 days of low carbs then 1 day high carbs. I do not like chicken that much and I will not eat red meat.

I work out 5 times a week and do HIIT almost 5 days a week. Any advice on my plan?


Thanks

 

[infraredline]

I posted this last night under my boyfriends account but have decided to make my own.



I have been working out for about a year now and have decided to try out carb cycling to lose some body fat. I am 20 years old, weigh about 118 pounds and am 5 foot 2 in. I am not competing or anything, I just want to look more lean.

I made up a diet plan but I need some help/advice.

This is for my low carb days:

Meal 1:
1 scoop isopure protein
9 tbsp liquid egg whites = 3 eggs

Meal 2:
1 piece of tilapia
1 cup broccoli
1/2 cup of cottage cheese

Meal 3:
Celery and 2 tbsp of peanut butter

Meal 4 (pre-workout):
Same as meal 1

Meal 5 (post-workout):
2 pieces of salmon
7 spears of asparagus

Low Carb Days:calories= 1,015, Fat=27g, net Carbs=23g, protein = about 150g
I know I need more calories, I just don't know what to add


High carb days:

Meal 1:
1 pack of lesser sugar oatmeal
1 light & fit Greek yogurt

Meal 2:
1 piece of tilapia
1/2 cup of brown rice
1 cup of broccoli

Meal 3:
2 pieces of Ezekiel bread
2 tbsp of peanut butter
1 tbsp of polaners

Meal 4(pre-workout):
Quest protein bar

Meal 5(post-workout):
2 pieces of tilapia
1 cup of broccoli
1/2 cup brown rice
High carb: calories=1,365, fat=36g, carbs=149g, protein = 124g

Does this sound like a good meal plan? I plan on doing 2 days of low carbs then 1 day high carbs. I do not like chicken that much and I will not eat red meat.

I work out 5 times a week and do HIIT almost 5 days a week. Any advice on my plan?


Thanks

Well I think you are right to consider carb cycling since it does work but your low carb day is too low in my opinion. Your low carb day should be low but not 23g low. A good macronutrient split for carb cycling is on low carb day 15% fats, 25% carbs, 60% protein and on high carb days 15% fats, 30% protein and 55% carbs.

Also I would switch instead of high carb day every 2 days to switching off between the 2 every other day (meaning high carb, low carb, high carb, low carb and so on and so forth)

Also your low carb day carb sources are rather poor. Relying on only veggies for carbs is not something I would advise. Honestly if I were you I would stick to oats for your carb sources on low and high carb day. Just get one of the big Quaker unflavored oat containers and flavor it with cinnamon and Splenda (on high carb day you could add in some honey) Also I would advise splitting your carbs evenly up amongst all of your meals rather then having more some meals and less others.

May I ask why you won't eat red meat?

 

[VictoriaEvelyn]

I have just never been a red meat eater. I may try it out if you have some ideas with it

 

[VictoriaEvelyn]

Low Card Days:

Meal 1:
9tbsp egg whites
1 scoop isopure
1/2 cup of plain oatmeal

Meal 2:
1/2 cup of cottage cheese
1 cup of broccoli
1 piece of tilapia

Meal 3:
Celery
1 tbsp of peanut butter

Meal 4(pre workout):
9 tbsp egg whites
1 scoop isopure
Greek yogurt

Meal 5(post workout):
2 pieces of tilapia
7 asparagus spears

= 1145 calories, 61% protein, 22% carbs, 17% fat

High Carb Days

Meal 1:
1/2 cup oatmeal
Greek yogurt

Meal 2:
1 piece of tilapia
3/4 cup of brown rice
1 cup broccoli

Meal 3:
2 pieces of Ezekiel bread
1 tbsp of polaners spread
1 tbsp of peanut butter

Meal 4(pre workout):
Quest bar

Meal 5( pre workout):
2 pieces of tilapia or salmon
7 spears asparagus
3/4 cup of brown rice

= 1235 calories, 51% carbs, 31% protein, 18% fat



Does this look better?

 

[infraredline]

I have just never been a red meat eater. I may try it out if you have some ideas with it

Understood and not a problem fish is a good protein source. The best source of protein is egg and egg white. If you stuck with fish and egg for your protein source and follow the above advice you should be golden.

I forgot to mention in the above post you should consider doing cardio first thing in the morning prior to your first meal

 

[infraredline]

And yes that does look better, you are going to feel much better doing things that way. Also since your carbs are better spread out your insulin will not spike as high when you consume them because instead of consuming a lot of carbs one or two meals you are consuming less carbs more frequently throughout the day. This will also give you a bit more of a sustainable energy throughout the day.

 

[VictoriaEvelyn]

Thanks so much! Should I do cardio still 5 times a week in the morning?

 

[infraredline]

Thanks so much! Should I do cardio still 5 times a week in the morning?

Yes you should, do it right when you wake up before your first meal of the day.

I would also recommend you still be active on your days off and do something outside. It doesn't have to be a workout but just something fun to get your blood flowing.

 

[VictoriaEvelyn]

Ok I'll give it a try, thanks!

 

[infraredline]

Ok I'll give it a try, thanks!

Anytime, feel free to shoot me a private message if you have any further questions