I've constructed a new meal plan based on a carb cycling article I read on t-nation. I worked out my maintenance calories, took off 20% for cutting, then worked out the different macro amounts based on that figure. Each day there are 3 P+F and 3 P+C meals.

All good so far.

The problem I have is once I actually start to fill out the plan with real foods. In an ideal world my P+F would have no carbs and my P+C would have no fat. The P+F meals aren't much of a problem because the extra carbs don't add up to much. But in the P+C there could be 5-7g of fat from high carb foods. Seeing as fat has more cals, split across 3 meals this can add up to quite a lot and take the whole plan a couple of hundred cals over the intended amount.

My question is how I should deal with these rogue fat calories? Would it be a good idea to deduct say 100-150cals from the target amount before I do the macro split. That way when I create the plan to meet those macros and inevitably go over (due to random fat in oats!) i shouldn't go over the actual daily calorie targets (by so much at least).

I've constructed a new meal plan based on a carb cycling article I read on t-nation. I worked out my maintenance calories, took off 20% for cutting, then worked out the different macro amounts based on that figure. Each day there are 3 P+F and 3 P+C meals.

All good so far.

The problem I have is once I actually start to fill out the plan with real foods. In an ideal world my P+F would have no carbs and my P+C would have no fat. The P+F meals aren't much of a problem because the extra carbs don't add up to much. But in the P+C there could be 5-7g of fat from high carb foods. Seeing as fat has more cals, split across 3 meals this can add up to quite a lot and take the whole plan a couple of hundred cals over the intended amount.

My question is how I should deal with these rogue fat calories? Would it be a good idea to deduct say 100-150cals from the target amount before I do the macro split. That way when I create the plan to meet those macros and inevitably go over (due to random fat in oats!) i shouldn't go over the actual daily calorie targets (by so much at least).

Post your diet, meal by meal.

It varies slightly on different days but this is my moderate carb rest day.

Meal 1 (P+C)
125g Cottage Cheese
160g Pineapple, tinned, del monte
1 Apple, Braeburn
25g Oats
100ml Milk, skimmed
15g ON Whey

Meal 2 (P+C)
2 Apple, Braeburn
45g Oats
200ml Milk, skimmed
30g ON Whey

Meal 3 (P+C)
120g Cod
100g Broccoli
100g Sweet Potatoes
65g Brown Rice

Meal 4 (P+F)
45g ON Whey
12g Almonds

Meal 5 (P+F)
120g Tinned Tuna
20g Cheese, cheddar
100g Broccoli

Meal 6 (P+F)
1 Egg, whole
105g Wiltshire Cured Ham
100g Broccoli

It varies slightly on different days but this is my moderate carb rest day.

Meal 1 (P+C)
125g Cottage Cheese
160g Pineapple, tinned, del monte
1 Apple, Braeburn
25g Oats
100ml Milk, skimmed
15g ON Whey

Meal 2 (P+C)
2 Apple, Braeburn
45g Oats
200ml Milk, skimmed
30g ON Whey

Meal 3 (P+C)
120g Cod
100g Broccoli
100g Sweet Potatoes
65g Brown Rice

Meal 4 (P+F)
45g ON Whey
12g Almonds

Meal 5 (P+F)
120g Tinned Tuna
20g Cheese, cheddar
100g Broccoli

Meal 6 (P+F)
1 Egg, whole
105g Wiltshire Cured Ham
100g Broccoli

Meal 1: replace the cottage cheese with the equivalent in egg whites.

Meal 2: don't be concerned with the fats contained in oatmeal.

Meal 3: that's a very, very low fat meal. No probs there.

Overall, I see no concerns with your fats in regards to your plan, however, I would still supplement with 1gr of fish oil with each meal for the improved insulin control and for general health purposes.

Thanks for the suggestions.

I'm not really concerned so much about the fat in the meals themselves, just the overall calorie addition. When I plan how should I compensate for them calories. Should I allocate 5g of fat to each P+C meal when I'm working out my macros? At the moment I allocate divide all the fat between the P+F meals but then there could be another 15g in the P+C meals. Those calories add up.

Thanks for the suggestions.

I'm not really concerned so much about the fat in the meals themselves, just the overall calorie addition. When I plan how should I compensate for them calories. Should I allocate 5g of fat to each P+C meal when I'm working out my macros? At the moment I allocate divide all the fat between the P+F meals but then there could be another 15g in the P+C meals. Those calories add up.


Just make adjustments as you see fit to hit your macro's. Where do you see an extra 15gr of fat in your P+C meals? I don't see it. In any case, the amounts are neglibible. If you are rotating diet schemes and carb cycling, your most important project is to weigh out the food portions properly. The carb cycling method itself, will offset any miniscule caloric oversights.

you know, woodan I think the answer to your question is to ignore the rogue carbs and fats and keep your system of counting because it is very effective and familiar to you.

when you need to adjust based on results then adjust your target P/C/F's as I know you're doing (I count the same way), and the rogue carbs and fats will follow suit, whether or not they are the culprit.

they will always be there in the foods you eat, so why concern yourself with them? sure your actual calorie count is going to be more than your macros add up to, but why does it matter if you are aware of it?

I've never felt the need to add up the TOTAL kcals I'm eating (other than to satisfy curiousity from time to time) because I can just tweak my macro targets and the rest will fall into place.

Ok, I guess I won't worry about it then. I only plan on cutting for a few more weeks anyway. Thanks for your help.

Meal 1: replace the cottage cheese with the equivalent in egg whites.

Meal 2: don't be concerned with the fats contained in oatmeal.

Meal 3: that's a very, very low fat meal. No probs there.

Overall, I see no concerns with your fats in regards to your plan, however, I would still supplement with 1gr of fish oil with each meal for the improved insulin control and for general health purposes.

mastover, what are the benefits of swapping the cottage cheese for egg whites?

mastover, what are the benefits of swapping the cottage cheese for egg whites?

From your initial question, I was under the impression you wanted to reduce fat/carb calories from your meals. Particularly fat. Egg whites contain no carbs or fats. It is pure protein.