Alrtight guys just wondering what the thoughts are on my carb cycling diet which i am yet to start!
i have recently been on keto for 11 days and dropped a nice amount of water/FAT leaving me with a pretty health 13 stone 4lbs around 12% bodyfat at 5"7-8 now i dont mind keto and i feel pretty bloody good on keto never really7 down on energhy apart from on big leg days i get tired quicker, keto for me has been brill for the fat and water loss but i feel and look awefully FLAT! like people have said my muscles look shrunk but im guessing its due to the fact ive had under 25g carbs every day for around 11 days i know when i carb up your probably going to say ill look alright but i had looking flat all week im usually very vascular with the veins but their all looking thin and not pumped inless i train where even then their still pretty thin looking like they have no life in them :/
My plan is that with carb cycling i should always feel pretty full but still be able to drop bodyfat??? maybe even maintain muscle while on the deficit but then go into a surplus in order to gain
NOT SURE AS I HAVE NEVER CARB CYCLED TO HELP HERE WILL BE VERY MUCH APPRECIATED AND REPPED
Now i wanna know peoples thoughts of sticking with this keto or moving over now from tomorow to CARB CYCLING! now ive devised a plan which i have tailored to my bodyweight which i think would be a good plan for CARB CYCLING>?
can someone critique me if any of it needs changing cheers!!
BMR lean body mass 1933 cals
2997 calories daily tdee
-500 for fat loss
2497
Workout time between 4 - 5 everyday
Brocclli with every meal
6 meals a day each meal with
45g protein
I worked 45g of protein for each meal by basically doing 1.5 X full bodyweight in pounds should i work this out with just lean mass>>?? or should i do 1.25 for full bodyweight??
Fat to be taken in with protein Carbs to be taken in with protein try to Avoid all 3 at one meal
Carbs to be eaten morning, pre and post workout! 25%morning 25%pre workout food post workout shake 30% meal 90 minz later 20%
High carb day carb split
68g breakfast
68g pre workout
82g post shake
54g post workout meal
274g total
Low carb day split
34g Breakfast
34g pre workout
41g post workout shake
27g post workout meal
137g total
No carb day
15g breakfast
15g pre workout
20g post workout shake
50g total
High carb day
274g carbs 1096 calories
274g protein 1096 calories
2192 calories
leaving 305 calories for fat
34g fat 306 calories
Upon waking up
10ml seven sea omega 3 2800mg
1 omega 3,6,8 capsule 1000mg
1 primrose oil capsule 1000mg
1 multi vitamin
1 selenium
Meal one
7:30 - 8:00
68g carbs
45g protein
Meal 2
11:00 - 11-30
45g protein
8.7g fat 10ml hemp oil
Broccoli
Meal 3
13:30 13:45
45g protein
68g carbs
Broccoli
Training 4
Post workout shake
5:30
45g protein
82g carbs fast carbs??
(50g oats 28 carbs,
30g ground flax seed in shake(ground flax seed per 30g is 170 calories 5.5g protein 8.7g carbs 12.6 fat)
5 amino acid tablets 6000mg including L-glut amine
1 primrose oil capsule
1 omega 3,6,9 capsule
1 multi vitamin
Meal 5
7:00 - 7:30
45g protein
54g carb
Broccoli
Meal 6
9:00 - 10:00
45g protein
10ml hemp oil 8.7g fat
Broccoli
Low carb day
137g carbs 548 calories
274g protein 1096 calories
1644 calories
leaving 840 calories for fat
90g fat 810 calories
Upon waking up 10ml seven sea omega 3 2800mg
1 omega 3,6,8 capsule 1000mg
1 primrose oil capsule 1000mg
1 multi vitamin
1 selenium
Meal one
7:30 - 8:00
34g carbs
45g protein
10:00 table spoon olive oil 13.7g fat
Meal 2
11:00 - 11-30
45g protein
8.7g fat 10ml hemp oil
Broccoli
Table spoon extra virgin olive oil 13.7g fat
Meal 3
13:30 13:45
45g protein
34g carbs
Broccoli
Training 4
Post workout shake
5:30
45g protein
41g carbs fast carbs??
50g oats 28 carbs
30g ground flax seed in shake(ground flax seed per 30g is 170 calories 5.5g protein 8.7g carbs 12.6 fat)
5 amino acid tablets 6000mg including L-glut amine
1 primrose oil capsule
1 omega 3,6,9 capsule
1 multi vitamin
Meal 5
7:00 - 7:30
45g protein
27g carb
Broccoli
Meal 6
9:00 - 10:00
45g protein
10ml hemp oil 8.7g fatTable
spoon extra virgin olive oil 13.7g fat
Broccoli
Overall fat from oils 70.5Looking for another 20 which I will get from a meal of lean beef with veg for one of my meals without carbs
No carb day
50g carbs 200 calories
274g protein 1096 calories
1296calories
leaving 1201 calories for fat
Fat 132g 1188 calories
Upon waking up
10ml seven sea omega 3 2800mg
1 omega 3,6,8 capsule 1000mg
1 primrose oil capsule 1000mg
1 multi vitamin
1 selenium
Meal one
7:30 - 8:00
15g carbs
45g protein
10ml hemp oil 8.7g fat 10:00
table spoon olive oil 13.7g fat
Meal 2
11:00 - 11-30
45g protein
8.7g fat 10ml hemp oil
Broccoli
Table spoon extra virgin olive oil 13.7g fat
Meal 3
13:30 13:45
45g protein
15g carbs
Broccoli
25g almond butter 13.75 fat 1 sat
Training 4
Post workout shake
5:30
45g protein
20g carbs fast carbs??30g ground flax seed in shake(ground flax seed per 30g is 170 calories 5.5g protein 8.7g carbs 12.6 fat)
5 amino acid tablets 6000mg including L-glut amine
1 primrose oil capsule
1 omega 3,6,9 capsule
1 multi vitamin
Meal 5
7:00 - 7:30
45g protein beef with fat 20 odd grams
10ml hemp oil 8.7g fat
Broccoli
Meal 6
9:00 - 10:00
45g protein
10ml hemp oil 8.7g fat
Broccoli
30g almond or peanut butter 16.5g fat for almond butter
not sure what slit for high low and no carbs as i train legs on a wednesday so
Monday - HIGH
Tuesday - LOW
Wednesday - NO
IS PROBABLY NOT GONNA BE GOOD FOR ME!! ??
anyway guys and girls hope you can help me or point me in the right direction!
cheers
i have recently been on keto for 11 days and dropped a nice amount of water/FAT leaving me with a pretty health 13 stone 4lbs around 12% bodyfat at 5"7-8 now i dont mind keto and i feel pretty bloody good on keto never really7 down on energhy apart from on big leg days i get tired quicker, keto for me has been brill for the fat and water loss but i feel and look awefully FLAT! like people have said my muscles look shrunk but im guessing its due to the fact ive had under 25g carbs every day for around 11 days i know when i carb up your probably going to say ill look alright but i had looking flat all week im usually very vascular with the veins but their all looking thin and not pumped inless i train where even then their still pretty thin looking like they have no life in them :/
My plan is that with carb cycling i should always feel pretty full but still be able to drop bodyfat??? maybe even maintain muscle while on the deficit but then go into a surplus in order to gain
NOT SURE AS I HAVE NEVER CARB CYCLED TO HELP HERE WILL BE VERY MUCH APPRECIATED AND REPPED Now i wanna know peoples thoughts of sticking with this keto or moving over now from tomorow to CARB CYCLING! now ive devised a plan which i have tailored to my bodyweight which i think would be a good plan for CARB CYCLING>?
can someone critique me if any of it needs changing cheers!!
BMR lean body mass 1933 cals
2997 calories daily tdee
-500 for fat loss
2497
Workout time between 4 - 5 everyday
Brocclli with every meal
6 meals a day each meal with
45g protein
I worked 45g of protein for each meal by basically doing 1.5 X full bodyweight in pounds should i work this out with just lean mass>>?? or should i do 1.25 for full bodyweight??
Fat to be taken in with protein Carbs to be taken in with protein try to Avoid all 3 at one meal
Carbs to be eaten morning, pre and post workout! 25%morning 25%pre workout food post workout shake 30% meal 90 minz later 20%
High carb day carb split
68g breakfast
68g pre workout
82g post shake
54g post workout meal
274g total
Low carb day split
34g Breakfast
34g pre workout
41g post workout shake
27g post workout meal
137g total
No carb day
15g breakfast
15g pre workout
20g post workout shake
50g total
High carb day
274g carbs 1096 calories
274g protein 1096 calories
2192 calories
leaving 305 calories for fat
34g fat 306 calories
Upon waking up
10ml seven sea omega 3 2800mg
1 omega 3,6,8 capsule 1000mg
1 primrose oil capsule 1000mg
1 multi vitamin
1 selenium
Meal one
7:30 - 8:00
68g carbs
45g protein
Meal 2
11:00 - 11-30
45g protein
8.7g fat 10ml hemp oil
Broccoli
Meal 3
13:30 13:45
45g protein
68g carbs
Broccoli
Training 4
Post workout shake
5:30
45g protein
82g carbs fast carbs??
(50g oats 28 carbs,
30g ground flax seed in shake(ground flax seed per 30g is 170 calories 5.5g protein 8.7g carbs 12.6 fat)
5 amino acid tablets 6000mg including L-glut amine
1 primrose oil capsule
1 omega 3,6,9 capsule
1 multi vitamin
Meal 5
7:00 - 7:30
45g protein
54g carb
Broccoli
Meal 6
9:00 - 10:00
45g protein
10ml hemp oil 8.7g fat
Broccoli
Low carb day
137g carbs 548 calories
274g protein 1096 calories
1644 calories
leaving 840 calories for fat
90g fat 810 calories
Upon waking up 10ml seven sea omega 3 2800mg
1 omega 3,6,8 capsule 1000mg
1 primrose oil capsule 1000mg
1 multi vitamin
1 selenium
Meal one
7:30 - 8:00
34g carbs
45g protein
10:00 table spoon olive oil 13.7g fat
Meal 2
11:00 - 11-30
45g protein
8.7g fat 10ml hemp oil
Broccoli
Table spoon extra virgin olive oil 13.7g fat
Meal 3
13:30 13:45
45g protein
34g carbs
Broccoli
Training 4
Post workout shake
5:30
45g protein
41g carbs fast carbs??
50g oats 28 carbs
30g ground flax seed in shake(ground flax seed per 30g is 170 calories 5.5g protein 8.7g carbs 12.6 fat)
5 amino acid tablets 6000mg including L-glut amine
1 primrose oil capsule
1 omega 3,6,9 capsule
1 multi vitamin
Meal 5
7:00 - 7:30
45g protein
27g carb
Broccoli
Meal 6
9:00 - 10:00
45g protein
10ml hemp oil 8.7g fatTable
spoon extra virgin olive oil 13.7g fat
Broccoli
Overall fat from oils 70.5Looking for another 20 which I will get from a meal of lean beef with veg for one of my meals without carbs
No carb day
50g carbs 200 calories
274g protein 1096 calories
1296calories
leaving 1201 calories for fat
Fat 132g 1188 calories
Upon waking up
10ml seven sea omega 3 2800mg
1 omega 3,6,8 capsule 1000mg
1 primrose oil capsule 1000mg
1 multi vitamin
1 selenium
Meal one
7:30 - 8:00
15g carbs
45g protein
10ml hemp oil 8.7g fat 10:00
table spoon olive oil 13.7g fat
Meal 2
11:00 - 11-30
45g protein
8.7g fat 10ml hemp oil
Broccoli
Table spoon extra virgin olive oil 13.7g fat
Meal 3
13:30 13:45
45g protein
15g carbs
Broccoli
25g almond butter 13.75 fat 1 sat
Training 4
Post workout shake
5:30
45g protein
20g carbs fast carbs??30g ground flax seed in shake(ground flax seed per 30g is 170 calories 5.5g protein 8.7g carbs 12.6 fat)
5 amino acid tablets 6000mg including L-glut amine
1 primrose oil capsule
1 omega 3,6,9 capsule
1 multi vitamin
Meal 5
7:00 - 7:30
45g protein beef with fat 20 odd grams
10ml hemp oil 8.7g fat
Broccoli
Meal 6
9:00 - 10:00
45g protein
10ml hemp oil 8.7g fat
Broccoli
30g almond or peanut butter 16.5g fat for almond butter
not sure what slit for high low and no carbs as i train legs on a wednesday so
Monday - HIGH
Tuesday - LOW
Wednesday - NO
IS PROBABLY NOT GONNA BE GOOD FOR ME!! ??
anyway guys and girls hope you can help me or point me in the right direction!
cheers
