Sport Carb Cycle Questions

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Paisty_Artist

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I have some overall question regarding a carb cycling diet. I did use a carb cycling diet a couple months ago to drop weight for a boxing competition but I really didn't read up all to well on it and pretty much starved and dropped weight to fast for the competition. So I gained all the weight back post competition. I've been reading up on it again and want to give it another shot, the right way. Now I've planned out my macro % already and I will post them later if need be, but this thread is mainly to clear up some confusion I have.

My first question is fibrous veggies. So many people argue over if you should count the cals/carbs in them. Now I agree definitely count the calories but since they are fibrous veggies do I really need to count the carb points to my total for the day?

My second question is. How low should I go on a low carb day 10% or 20%. I guess this would be up to me wouldn't it?

Any thoughts or suggestions.
 
Figured I might as well just post my diet as well.

Male: 20 years
Height: 5' 11'
Weight: 170 lbs.

Maintenance = 2931 Kcals
Weight Lose = 2431 Kcals

Now that is using the following BMR calculator


Chillen showed me that one.

Low Carb:

40% Protein - 972 Kcals. - 243 Grams.
20% Carbohydrates – 249 Kcals. - 121 Grams.
40% Fats – 972 Kcals. - 108 Grams.

Normal Carb:

40% Protein - 972 Kcals. – 243 Grams.
30% Carbohydrates – 729 Kcals. - 182 Grams.
30% Fats – 729 Kcals. - 81 Grams.

High Carb:

40% Protein - 972 Kcals. - 243 Grams.
40% Carbohydrates – 972 Kcals. - 243 Grams.
20% Fats – 486 Kcals. - 54 Grams.

So thats what I came up with. This is all planning so just let me know if I totally bombed at the math. What do you think?
 
You actually don't have to count fiber as calories, because they're not contributing calories to the body. They are fiber.

as for your ratios...I don't like em. When I carb cycle I have low carbs on cardio days and moderate carbs on weight training days for the energy.

don't drop your fats so low. You'll want to adjust protein more than fat intake. keep fats 25-30%, and balance protein and carbs.

I'd go lower on your low carb day. 50-75g of carbs with 25-30g of fiber as part of that carb intake.
high carb day is about right, but knock off a little protein and add some healthy fats.
 
malkore said:
You actually don't have to count fiber as calories, because they're not contributing calories to the body. They are fiber.
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So I shouldn't count my veggies toward my daily calorie intake. I was thinking about counting the carbs like Atkins Diet does Netcarbs. That way i'm not counting my fiber toward carbs.

Those protein percentages are based on 1.5 grams per pound. I was drinking a protein shake pre and post workout but I'm going to switch to a pure whey isolate protein and just take one after workout and maybe drop my protien down to 1 gram per lbs or 1.3? What would some decent percentages on a no carb day look like?
 
I'd have to go back to some older logs to see what my percentages were. Of course, your body may tolerate starchy carbs more than mine does.
 
Call me crazy but I would aim for 2,000 calorie diet. Between the cheat meals (2x / week) and miscounting serving or liquid calorie 2,000 usually is 2300 calorie for me.
 
tic said:
Call me crazy but I would aim for 2,000 calorie diet. Between the cheat meals (2x / week) and miscounting serving or liquid calorie 2,000 usually is 2300 calorie for me.
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That seems a little low for me. I stay active 7x days a weeks now thats lifting three days a week and the other three i'm boxing. Sunday is my rest day but I still run our local stadium in the morning. I burn at the least 1,000 calories in my workouts a day, excluding sunday.

I'm thinking about trying the Atkins approach. Since I'm so carb sensitive it might be the best approach for me. I also found the Fiber-Carb option on my fitday so that helps me out alot.

Any Atkins followers out there?
 
I heard bad stuff about atkins... cannot recall what though. But I guess going on that for a few weeks is alright just a few months or permenent lifestyle change to it. Find what works best for you man. Losing weight is starving yourself and along with that, your mental / physical performances WILL decrease.
 
I"m not a fan of Atkins, because you could eat nothing but bacon and ham and be 100% perfectly adhering to Atkins (aka Fatkins).

The carb cycling approach is better in my opinion, because you only 'starve' the body of carbs for a day or so.

Trust me, I've seen people on the long low carb phase of atkins, and they suffer. They are weaker in the gym, and mentally unclear. The brain NEEDS carbs to function properly.

Try a couple really low carb days in a row and you'll see what I mean. carb cycling is much easier to follow.

if you were to go on a consistently low carb diet, you'll need to watch for ketosis, and test your urine for ketones. You can stay in ketosis for a while, but its a fairly advanced concept that you have to stay on top of lest you start doing more harm than good.
 
How do you guys go about getting in your good fats, fattier cuts of meat. So far I have pretty much stuck to poultry. Chicken breast for lunch and turkey for dinner. I guess I need to look into red meats, how do you guys feel about ground beef?
 
Paisty_Artist said:
How do you guys go about getting in your good fats, fattier cuts of meat. So far I have pretty much stuck to poultry. Chicken breast for lunch and turkey for dinner. I guess I need to look into red meats, how do you guys feel about ground beef?
Click to expand...

Lean ground beef is perfectly fine.

You can get fats from natual Peanut Butter, Avacodo, flax/fish oil, real cheese, etc etc....
 
And lean steak cuts, sirloin, top round, bottom round, etc.

I do 'diet lean ground beef' or ground sirloin. Any butcher can make ground beef from a cut of steak for nice leanness.
 
What about the not so Lean Ground Beef? Like 85/15, wouldn't that be ok since I need to get my fats up anyways. I ask because i'm on a budget and lean cuts of beef can get up there dollar wise.
 
animal fat like from red meat is not considered "good fat." I would not try to fill the body up on that too much. Some here and there is okay but I would not go out of the way to consume animal fat except for fish. Fish fat is good in general BUT they are expensive.

If you are on a budget, look at what is on sale at the local store; almonds, nuts, peanut butter, avocado, salmon (if it's within budget), or Fish Oil pills; get the omega-3 ones only. Omega 6-9 supplement really is not necessary. Also monosaturate fat like extra virgin olive oil is really good. We all know by now that Trans-fat is bad bad bad; stay away from those.
 
I asked about the high saturated fat red meat because I keep reading studies and articles about how saturated fat really isn't all that bad for you. All the articlles swear away trans fats but saturated fat gets a bad rap.

Figured up my No Carb day macro%:

Protein: 200 grams / 800 cals / 32% of my daily intake
Fats: 161 grams / 188 cals / 58% of my daily intake
Carbs: 63 grams / 252 cals / 10% of my daily intake

Total Calories 2500

I lowered my protein down its about 1.1 grams per lbs. Dropped my carbs down alot. Now that is going ot be 63 grams of net carbs. I'm not going to count fiber carbs. Upped my fat, ALOT. Hopefully not to much.
 
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