I am hoping the experts on this site can help me out. Please let me know where I can improve on.

History:
I lost 100+ lbs between 08/06 and 08/07. I have been able to keep it off, but my BF% has not moved much. I would say I am between 23%-27%. (According to the tape measures and handheld device.) I am currently trying to cut (lose bodyfat). Over the last couple of weeks the tape measure and scale have not moved much. When I saw George's thread, I thought maybe I should give this a shot.

Current Stats:
5' 6" - 205 lbs. I have figured out that my Active BMR should be around 3,100 cals. However, I asked Mastover and he thinks that is a bit high so I am going to try to average around 2600.

Daily Macros:
High Carb Days (P/C/F/Cals): 308/318/42/2884
Moderate Carb Days: 304/269/41/2659
Low Carb Days: 318/181/41/2363

2 High Carb Days
2 Moderate Carb Days
3 Low Carb Days

Note: I will be removing the protein bar soon, just need to figure out what to replace it with. I am at a part time job during that time, so I need something I can't heat up.

Meals:
HIGH CARB DAYS:

Time Food
3:10 Arginine Power Super Stack
3:10 EAS Protein
4:00 Dymatize Protein/Creatine/Glutamine/BCAAs
4:30 WORKOUT
5:45 Gatorade - 32 oz - PWO
5:45 Dymatize Protein - PWO
6:20 Egg Whites - 1 Cup
6:20 Banana
6:20 Oatmeal - 1 Cup
9:30 Tequila Lime Turkey - 3 oz
9:30 EAS Protein
9:30 Fish Oil Pills - 2 pills
9:30 Apple
12:30 Salad Bag - 2 Cups
12:30 Can of Tuna
12:30 Packet of Tuna - Small
3:30 Broccoli - 1 cup
3:30 Tequila Lime Turkey - 3 oz
3:30 Brown Rice - 1/2 cup
3:30 Fish Oil Pills - 2 pills
6:00 Salad Bag - 1 Cup
6:00 Chicken Breast
9:15 Sugar Free Pudding
9:15 EAS Protein
9:15 Skippy Natural PB - 1 tbsp

MODERATE CARB DAYS:
Time Food
3:10 Arginine Power Super Stack
3:10 EAS Protein
4:00 Dymatize Protein/Creatine/Glutamine/BCAAs
4:30 WORKOUT
5:45 Gatorade - 24 oz - POST WORKOUT
5:45 Dymatize Protein - POST WORKOUT
6:20 Egg Whites - 1 Cup
6:20 Banana
6:20 Oatmeal - 1 Cup
9:30 Tequila Lime Turkey - 3 oz
9:30 EAS Protein
9:30 Fish Oil Pills - 2 pills
9:30 Apple
12:30 Salad Bag - 2 Cups
12:30 Can of Tuna
12:30 Packet of Tuna - Small
3:30 Broccoli - 1 cup
3:30 Tequila Lime Turkey - 3 oz
3:30 Brown Rice - 1/4 cup
3:30 Fish Oil Pills - 2 pills
6:00 Salad Bag - 1 Cup
6:00 Chicken Breast
9:15 Sugar Free Pudding
9:15 EAS Protein
9:15 Skippy Natural PB - 1 tbsp

LOW CARB DAYS:
Time Food
3:10 Arginine Power Super Stack
3:10 EAS Protein
4:00 CARDIO WORKOUT
5:20 Egg Whites - 1 Cup
5:20 Egg - Whole
5:20 Banana
5:20 Gatorade2 - 16 oz
5:20 Oatmeal - 1/2 Cup
5:20 Dymatize Protein
8:30 EAS Protein
8:30 Fish Oil Pills - 2 pills
12 Salad Bag - 2 Cups
12 Can of Tuna
12 Packet of Tuna - Small
2:30 Broccoli - 1 cup
2:30 Tequila Lime Turkey - 3 oz
2:30 Fish Oil Pills - 2 pills
5:30 Salad Bag - 1 Cup
5:30 Packet of Tuna - Large
7:00 Met-Rx Protein Plus Bar - Chocolate Roasted Peanut
9:30 Sugar Free Pudding
9:30 EAS Protein

Workout Plan:
Monday = Chest/10-15 mins HIIT
Tuesday = 40 mins LISS Cardio
Weds = Legs/10-15 HIIT
Thurs = 40 mins LISS Cardio
Fri = Shoulders/Triceps
Sat = Back/Biceps/10-15 mins HIIT
Sun = Off

SUPPS:
1 multi
4 Fish Oil Pills Throughout the Day
Argninine
Creatine
Glutamine
BCAAs

I'm far from an expert on carb cycling, but your carbs look kind of high to me even on low carb days. What are you basing your numbers on?

EDIT: Okay, I think I see where you're getting your macro numbers from, namely Christian Thibaudeau's Carb Cycling Codex. The thing is, he recommends those numbers for men who are under 10% BF (and for women under 15%). He recommends a low carb approach for those with higher BF percentages. However, he does say you can use a carb cycling approach even at higher BF levels but your numbers have to be adjusted.

YES low-carbs work better if you body fat is higher. This has to do with insulin sensitivity issues.

When working with a women with over 15% of fat I prefer a low carbs approach.

Although the carbs cycling approach would work too, but I'd go with a lower carbs intake:

MODERATE DAYS
1.25 to 1.5g of protein per pound.
0.3 to 0.4g of fat per pound
0.6g of carbs per pound

HIGH DAYS
1.25 to 1.5g of protein per pound.
0.2 to 0.3g of fat per pound
0.8g of carbs per pound

LOW DAYS
1.25 to 1.5g of protein per pound.
0.5 to 0.6g of fat per pound
0.4g of carbs per pound (http://www.figureathlete.com/readTopic.do?id=2182467&pageNo=1)

I took a look at this article (http://www.t-nation.com/readTopic.do?id=811783) and figured out my moderate day and upped or downed the carb amount on my high or low days based on that.

I think it was 1.5 grams per lb for protein and 1.25 for carbs.

Oops. Sorry, I went in and edited my post while you were responding. Sorry :o.

Oh thanks for that link!!! More reading to do, :cry:

I guess I have to adjust my totals and meals. I will have to come back and adjust. I thought my low carb days were actually okay, but I will have to adjust that now.

Oh thanks for that link!!! More reading to do, :cry:

I guess I have to adjust my totals and meals. I will have to come back and adjust. I thought my low carb days were actually okay, but I will have to adjust that now.
You could try something like this:

HIGH (save this for leg day)
PRO: 250
CARB: 300
FAT: 30 (use fat from protein/carb sources as much as possible)

MODERATE
PRO: 300
CARB: 180-200
FAT: 45-50

LOW
PRO: 300-325
CARB: 50-75 (use only carbs from vegetables etc)
FAT: 45-50

Thanks Foley (Slim Shady)! I started reading what J_W linked and your post and I am going to try to revamp my plan and I update this thread then. Just wondering...Why do you recommend high carbs on Leg Day? I was planning 2 high days. You think 1 will be better, since I am cutting right now?

Thanks Foley (Slim Shady)! I started reading what J_W linked and your post and I am going to try to revamp my plan and I update this thread then. Just wondering...Why do you recommend high carbs on Leg Day? I was planning 2 high days. You think 1 will be better, since I am cutting right now?
I am assuming you have a leg day and you hit legs hard. If so, make Leg Day your high carb day. Then, make your other lifting days moderate days, and off days no carb / low carb or whatever you call it. :)

I am assuming you have a leg day and you hit legs hard. If so, make Leg Day your high carb day. Then, make your other lifting days moderate days, and off days no carb / low carb or whatever you call it. :)

Thanks! :tucool: I hit everything hard, but my legs are the most sore, so it is probably a good idea to carb up on those days.