Help with Carb Cycling Diet

coldfyre51 · Sat, May 24th, 2008, 05:07 PM

Hey everyone i'm looking for some help in devloping a suitable carb cycling diet for me to follow for six weeks before i hit the beach in July.

I am currently 198lb at around 12% bodyfat and looking to get as cut as i can.

For background

I am currently working out 3 times per week (fully body work out) and have just started interval work cardio (18 minutes 4 days per week) as well as playing tennis twice per week.

As for my diet i began cutting way back in August last year. Between August and March i managed to drop about 30lb and reduce my bodyfat from around 22% to 10%
I was eating pretty strictly keeping to a 40-40-20 ratio as much as possible at 2100 cal a day with one cheat day per week.

At the end of February i began to plateau at 10% so i decided to take a break rather than try and fight it. I took all of March and April off from dieting, and in that time i ate pretty much what i liked, junk food included. I also cut my workouts down to 1 per week

After that 8 week break i added around 2% bodyfat which had me at around 12%.

Thats when i started working out and dieting again just as i had with successful results before only this time i have not lost any bodyfat after 4 weeks of dieting which has lead me to think i need a change.

Carb Cycling! It may well be the answer but i don't know where to start.

Any help, suggestions, or even alternatives would be greatly appreciated.

Nowhereman · Sun, May 25th, 2008, 01:29 AM

I tried the Carb Cycling Codex for about a month. I expected to get leaner and that didn't happen, I did get a bit stronger though. I might not have been as aggressive in the cutting of the calories but the approach to it was simple. I'm going to try Venuto's 3:1 approach that he mentions in his ebook. I think one or two members have used it and have been pretty successful. You can always search the forum and take a look at what others have said. I believe Mastover put a link somewhere in one of his posts. I don't think I helped much but I just wanted to shed some light on the Codex and the approach Venuto writes about. Good luck. I'll be watching this thread closely to see what others respond.

Also there is no reason that the 40/40/20 won't work again. You probably have to just come up with new calories since your body changed.

100% · Sun, May 25th, 2008, 02:28 AM

Try this one, the guy who wrote is very experienced, i know of him from another forum, you will get results from this if you follow it:-

http://www.rawgrip.com/Rotational%20Carbohydrates.html

alexbat · Sun, May 25th, 2008, 04:53 AM

Quote:

Originally Posted by 100%

Try this one, the guy who wrote is very experienced, i know of him from another forum, you will get results from this if you follow it:-

http://www.rawgrip.com/Rotational%20Carbohydrates.html

This guy don't up dietary fats when carbs goes down, i think it's a mistake. He constantly eats 50 g of fats no matter what.

100% · Sun, May 25th, 2008, 07:45 AM

Quote:

Originally Posted by alexbat

This guy don't up dietary fats when carbs goes down, i think it's a mistake. He constantly eats 50 g of fats no matter what.

Quote:

For ease of use I am going to suggest most people consume around 40-50g of fat ED (every day) this level can alter slightly for the heavier trainer as not to create such a big deficit on low CHO days but in the main fat is kept low and generally of a high quality.

Not sure why, just says for ease of use, 50g from healthy sources is not to be sniffed at i dont think. What would you suggest to up it to? Also dont forget that the protein and/or carb values would have to go down somewhere during the week to make up for the extra fat cals. It could be re-jigged pretty easily tho, and probably has to be worked out anyway depending on your own weight and cal expenditure. I suppose it depends on the subjects carb and protein needs.
I still think its a good article as it pretty clear and easy use, a good starting point for the thread starter since he wasnt sure where to start.

100% · Sun, May 25th, 2008, 07:59 AM

What did you think of the article coldfyre?

Nowhereman · Sun, May 25th, 2008, 11:15 AM

I almost forgot. Merk also sent me this link about Carb cycling.

www.skippypodar.net

Check the exercise section.

coldfyre51 · Sun, May 25th, 2008, 11:38 AM

Heys thanks for the link to the article. It is defintely the most comprehensive i've read. I've spent most of today working out my diet based on this article and am going to give it a go.

I let you know how it goes!

100% · Sun, May 25th, 2008, 01:23 PM

Quote:

Originally Posted by coldfyre51

Heys thanks for the link to the article. It is defintely the most comprehensive i've read. I've spent most of today working out my diet based on this article and am going to give it a go.

I let you know how it goes!

Nice one mate, get a journal going, they do take some sticking to these type of diets with the macro's always changing but its certainly the way to go about getting to low bodyfat without giving up carbs altogether.
Anyway good luck!

100% · Sun, May 25th, 2008, 01:25 PM

Quote:

Originally Posted by Nowhereman

I almost forgot. Merk also sent me this link about Carb cycling.

www.skippypodar.net

Check the exercise section.

Here it is took me a while to find it:- http://fitness.skippypodar.net/carbcycling.html

jaiasmit · Thu, May 29th, 2008, 05:02 PM

Quote:

Originally Posted by Nowhereman

I'm going to try Venuto's 3:1 approach that he mentions in his ebook. I think one or two members have used it and have been pretty successful.

Yeah, the most fat I've lost at once was when I was trying Tom Venuto's carb cycling diet from Burn The Fat. Tom really knows his stuff. His book is the best nutrition guide I've ever read.