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    MY2DOGSMAMA   11,656
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My Carb & Calorie Cycling Menu ~ Food Log

Tuesday, October 07, 2008

I'm currently following a repetitive menu. In order to move me off of my plateau & keep my head focused on my goals & "in the game", I am back to cycling my carbs & calories. I am posting my menu here, rather than in my nutrition tracker every day, for those who are interested in my food log. I remember how interested I was in getting ideas from fellow Sparkers when I started out here & so I like to keep my food log public for those who are interested. I use fitday to calculate my macros & so I don't enter it here on spark because the 2 sites differ slightly when calculating.

The best I can do is take what I've learned from Tom Venuto's BFFM and apply it to my life. So with that, I'll follow this menu plan, cycling 4 days with eating a low carb & cal diet for 3 days & bumping up on the 4th. As my body fat % & weight changes, so will my menu & macros. This menu & this zig-zag method is what has worked for me, & while I'm excited that it will again, you have to find what works for you. We're all very different.


LOW CARB/CAL DAY ~

1428 Cal, 44.5 Fat (g), 100.4 Carb(g), 180.1 Prot(g)

(Prot - 51% / Carb - 28% / Fat -21%)

#1
Oats, 1/2 c.
Whey Protein Powder, 1 scoop
Ground Flax seed, 2 T.
Blueberries, 1/4 cup
Meal Sub-Total: 350 cal, 8.7 fat, 38.7 Carb, 32.2 Prot

#2
Egg White, 1
Egg, whole, 1
Whole Wheat English Muffin
Meal Sub-Total: 210 cal, 6 fat, 25.9 carb, 15.7 Prot

#3
Pink Salmon, 1 can (6 oz)
Green Beans, 1/2 can (7.5 oz)
Meal Sub-Total: 209 cal, 6.7 fat, 5.9 carb, 34.6 prot

#4
Chicken Breast, 4oz
Fresh Spinach, 1 cup
Raw Carrots (chopped), 1/4 cup
Raw Green or Red peppers (chopped), 1/2 cup
Tomatoes (chopped), 1/2 cup
Balsamic Vinegar, 1 T.
Olive Oil, 1/2 T.
Meal Sub-Total: 316 Cal, 11.3 Fat, 15.2 Carb, 37.6 Prot

#5
Chicken Breast, 4 oz.
Broccoli florets, 1 cup
Almond Slivers (blanched), 1/2 oz
Meal Sub-Total: 295 Cal, 11.5 Fat, 7.7 Carb, 40.8 Prot

#6
Egg Whites, 5
Red or green peppers (chopped), 1/4 cup
Spinach, 1/2 cup
Mushrooms (sliced, canned) 1/4 cup
Meal Sub-Total: 108 Cal, 0.3 fat, 7 Carb, 19.2 prot



HIGH CARB / CAL DAY ~

1877 Cal, 38.1 Fat(g), 212.7 Carb(g), 192.3 Prot(g)

(Prot - 42% / Carb - 40% / Fat -18%)

#1
Oats, 1/2 c.
Whey Protein Pwdr, 1/2 scoop
Egg Whites, 4
Ground Flax seed, 2 T.
Blueberries, 1/4 cup
Meal Sub-Total: 356 cal, 8.2 fat, 38.6 Carb, 34.1 Prot

#2
Egg White, 1
Egg, whole, 1
Whole Wheat English Muffin
Meal Sub-Total: 210 cal, 6 fat, 25.9 carb, 15.7 Prot

#3
Kashi Go-Lean Crunch Cereal, 1 cup
Non-fat Plain Yogurt, 1 cup
Whey Protein Powder, 1/2 scoop
Blueberries, 1/4 cup
Meal Sub-Total: 407 cal, 4.1 fat, 62 carb, 35.2 prot

#4
Tuna, 1 can
Fresh Spinach, 1 cup
Pasta Barilla Protein Plus (multi grain) 1/2 cup
Raw Broccoli (chopped) 1/2 cup
Raw Carrots (chopped), 1/4 cup
Raw Green or Red peppers (chopped), 1/2 cup
Tomatoes (chopped), 1/2 cup
Balsamic Vinegar, 1 T.
Olive Oil, 1/2 T.
Meal Sub-Total : 532 cal, 10.8 fat, 52.3 carb, 56.3 prot

#5
Chicken Breast, 3 oz
Hummus, 2 T.
Whole Wheat Tortilla
Meal Sub-Total: 265 cal, 8.7 fat, 23 carb, 36.4 Prot

#6
Egg Whites, 4
Red or green peppers (chopped), 1/4 cup
Onion (chopped) 1/4 cup
Mushrooms (sliced, canned) 1/4 cup
Meal Sub-Total: 107 Cal, 0.3 fat, 10.9 Carb, 15.6 prot

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  Member Comments About This Blog Post:

SUNNYSUZY1975 1/27/2014 8:00AM

    I am going to try crb cycling to kick a plateaus butt..Do you find it helps? emoticon

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SWEET*TRINA 10/11/2008 7:15AM

    wow! nice menu. i am setting up my fitday account. yay! emoticon

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