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JAZZID's Photo JAZZID SparkPoints: (38,626)
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7/16/09 1:20 P

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I will try to help you with your questions....

Question 1: did you calculate how many calories you need daily to lose/maintain, based on your: weight/height/age/sex?... if not you should do that so that you can be accurate with your carb/fat/protein ratio... here is a link that can help you:

- calculate your BMI
- generate a 7 day zig-zag calorie cycling guide
- provide information on how much your calories/carb/fat/protein ratios should be to lose weight and to maintain your weight

http://www.freedieting.com/tools/calorie
_calculator.htm#

This is a more accurate way to determine your caloric and macro needs and will help you to customize your program...
~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*~*

Question 2: First of all, let me say that I am not an advocate of a "no carb" day and in reality, unless you eat all protein for the whole day, you will be ingesting some type of carbs, but the key is to eat the "right kinds of carbs"... You are correct that non-starchy veggies have carbs, and these are your "good carbs" that you "never" want to sacrifice in the name of weight loss, they are the good guys...

On your high carb days, you can eat potatoes and yams these are "good complex carbs"... so if you like baked potatoes w/skin on, yes, by all means include it.. great fiber...

-include complex carbs such as whole wheat pasta, oatmeal, brown rice, whole wheat cous cous, taboleh, corn, oven fries (skin on)w/olive oil, corn,whole wheat bread etc.. ** see more information on good carbs:

http://www.sparkpeople.com/myspark/team_
messageboard_thread.asp?board=0x31145x
25868104

- avoid simple carbs, such as sugary foods, cake, candies, fried french fries, white rice, white bread...

On your low carb days stick with complex carbs such as brown rice, whole wheat bread, oatmeal, a baked potato for lunch,etc... load up on non-starchy veggies and ample protein (based on your caloric/macro calculations)... Eat the starchy complex carbs early in the day before 3:00 perhaps, this is what I do and it has been working for me,
but you have to play around with it to see what works for you.
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Question 3: Fruit is good for you, and yes, you would want to include this in your plan... bananas are starchy carbs, so if you include a banana in your meal plan count it as one of your starchy carb portions for that day...

As I mentioned before, I don't think that a no carb day is a good idea... so yes, include it in the low carb day as well, but prevent the insulin spike fruit causes by eating it with a protein... for instance, I eat the following combination daily, for breakfast and for my late afternoon snack (on my low and high days):

- 1 cup of 1% cottage cheese
- 1 cup of frozen un-sweetened strawberries (thawed)... [carbs in the strawberries are 12 minus 2 fiber, which nets 10 usable carbs]...or...

- 8 ounces of non-fat/sugar-free yogurt
- 1 cup strawberries
- 1 scoop of whey-protein powder

... I have found that the key to success in carb/calorie cycling balancing my carbs and proteins to prevent the insulin spikes that prevent me from burning fat... so track your macros, daily and monitor your results,to see how your body responds to the "amount" of carbs you are ingesting and tweak your program as needed.
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Question 4: I am no expert on this and there is a lot of information about this... personally, this is what I do and I have gotten great results:

Cardio:
- pre-cardio: no snack... but if I do eat something I eat it about 45 - 60 minutes prior to working out I might have the following:

- 6 ounces of sugar/fat-free yogurt (19 carbs)
- small apple and 1 light string cheese (15 carbs)

Post cardio: I usually don't eat anything right after, maybe I should, but I eat dinner within 1 hour of working out and my dinner consist of non-starchy carbs and protein.

Strength training:
Pre-workout: the same as pre-cardio, if anything...

Post-workout: if I am going to eat dinner within an hour of my workout I don't use a supplement, however, if it within 2 hours, I will drink a whey protein drink that has 17 grams of protein... I sometimes mix it with 8 ounces of yogurt (19 grams of carbs)... but again, if I am going to eat dinner soon, I don't bother with the supplement.

This is an individual thing, so if what you have been doing works for you, I would continue to do what works... maybe other team-mates will have more suggestions on this one...
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Question 5: here is a chart on how BFFM recommends that you cycle carbs:

Sample low carbohydrate menu
****************************
Meal 1 – 7:00 am: oatmeal, 2 scoops whey protein
Meal 2 – 9:30 am: oatmeal, egg white omelet with pepper, onion, tomato
Meal 3 – 12:30 pm: small serving brown rice, top round steak, broccoli
Meal 4 – 3:30 pm: Chicken breast, green beans, 1 tbsp flax oil
Meal 5 – 6:00 pm: Salmon, asparagus
Meal 6 – 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish

Sample moderate carbohydrate menu
*********************************
Meal 1 – 7:00 am: oatmeal, whey protein, grapefruit
Meal 2 – 9:30 am: whole wheat bread, egg white omelet with pepper, onion, tomato
Meal 3 – 12:30 pm: Brown Rice, chicken breast, broccoli
Meal 4 – 3:30 pm: Sweet potato, chicken breast, green beans1/2 tbsp flax oil
Meal 5 – 6:00 pm: Salmon, asparagus
Meal 6 – 8:30 pm: mixed green salad, olive oil & vinegar dressing, tuna fish

On average, women would consume about 90-130 grams of carbohydrates on low days and about 200 to 250 grams of carbohydrates on high days. Men would consume 150-200 grams of carbohydrates on low days and 300-400 grams of carbohydrates on high days. Here are examples of what “typical” high-low cycles would look like on a fat loss program for the average person...
~*~*~*~*~*~*~*~*~*~*~*~*~*~
Here are three examples of the "Ultimate meal combination"

Example 1:
Brown Rice (complex carb)
Mixed green salad (complex fibrous carb)
Salmon (lean protein)

Example 2:
Sweet potato (complex carb)
Broccoli (complex fibrous carb)
Chicken breast cutlet (lean protein)

Example 3:
Oatmeal (complex carbohydrate)
Egg white omelet with one yolk (lean protein)
Grapefruit (natural simple carb – optional)

Drawing a rigid line between ratios is difficult, but for the purposes of our discussions in the BFFM program, let's clarify what we mean when we're talking about high, medium and low carbohydrate, macronutrient percentages.

Carbohydrate definitions:
************************
Very high carb = 65- 70% +
High carb = 55-60%
Moderate carb = 40-50%
Low carb = 25-35%
Very low carb (ketogenic) = about 5-15% or 30-70 grams per day

Protein definitions:
********************
Very high protein = 41-50%+
High protein = 31-40%
Moderate protein = 25-30%
Low protein = 15-24%
Very low protein = less than 15%

Fat definitions:
****************
Very high fat = 40% +
High fat = 30%-39%
Moderate fat = 20-29%
Low fat = 10-19%
Very low fat = less than 10%

With such a wide range in each category, how do you know what percentage is best? One tip is to avoid the extremes. Extremely low or extremely high ratios of anything are usually not the best approach...
*******************************

No ratio should be followed as if by law. You should experiment to find what works best for you. Don't be afraid to do some "tweaking." Allow yourself some leeway in either direction. For example, if you're on the baseline plan of 55-30-15 and you're uncomfortable with the amount of protein, then drop the protein to 25% and bump the carbohydrates to 60% or the fat to 20% - and PAY ATTENTION to the results. If you think carbohydrates make you fat, drop the carbohydrates to 40 - 50% and increase the
protein and/or fat by 5% (35% and or 20% respectively.) If you think you’re extremely carbohydrate sensitive, gradually bring the carbohydrates down even lower and see what happens.

Macro-nutrient ratios alone have the ability to improve body fat loss through metabolic and hormonal control. They can also improve muscle growth and maintenance by providing a steady flow of amino acids to your muscles. However, the ratios aren't the
"secret" to fat loss - calories are. Eat too much, you get fat, period -it doesn't matter if you're in the "zone" or not.
************************************
MY NOTES: All of this information is from the BFFM manual (Burn the fat, feed the muscle) and this is what I and a lot of us on the carb-cycling team follow... I find this approach to be sound and for the first time, in a long time, I have found something that works for me... the key is "being consistent with both my diet and exercise"...

I have also found out, through trial and error, that I am carbohydrate sensitive and carb cycling seems to be the answer along with keeping track of my daily "total" carb intake ... I find that I don't drop the pounds as much as I lose "inches", so don't just rely on the numbers that you see on the scale...

I hope that this helps, but if you need more information, let me know...

Good luck! ~ Dee ~ emoticon

Edited by: JAZZID at: 7/18/2009 (16:12)

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SHAXFIEND's Photo SHAXFIEND Posts: 108
7/13/09 12:16 A

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*Raising Hand* Yes, I need help! emoticon

OK, I read through all of the info, and I am completely overwhelmed (in a good way!). However, I think I kinda understand what to do. I just want to make sure I'm on the right track:

Question #1: I want to do that plan where I cycle through a high, low, and no carb day. Since I weigh 220 pounds, this means that every day, I need to consume at least 220 grams of protein. Then, on my high carb day, I can have as many carbs as I want. On my low carb day, I consume no more than 220 grams of carbs. Then, of course, on no carb day, zero grams of carbs. Do I have all the grams right for protein and carbs? Now, what about fat? Should I limit healthy fat grams to 20? Or, is fat not as important to track since I will be eating all healthy, whole foods?

Question #2: Veggies: My understanding is that I can have as many non-starchy veggies as I want although some veggies do have carbs. So, I can have veggies even on my no carb days, right? But, I know veggies like potatoes, etc. will be limited to my high and low carb days.

Question #3: Fruit: When can I have it? And, how much? I read a post about fruit and simple sugars or something. I'm especially interested in bananas (see question #4) But, I don't know how fruit fits into the plan. Can I have fruit on no carb days? How much fruit should I have on low carb days?

Question #4: Pre-Workout Nutrition: I usually have a banana and glass of water before I work out in the morning. Then, after my workout, I have oatmeal with raisins and walnuts and half of a protein shake. Are bananas okay to have in this way? On my NO CARB days, what should I have BEFORE my workout to give me energy? (I cannot work out on an empty stomach--I get light-headed) Should I move the protein shake to pre-workout, and have an omelet post workout on no carb days? Or, is the banana okay to have on no carb days?

Question #5: The actual cycling: HOW do I cycle the carbs? Can I just do high, low, no, high, low, no, etc.? Or, should I have high carbs when my workouts are more intense/mostly cardio? I'm thinking it would be best to have the high carb days on the days I do cardio, the low carb days on the days I do resistance training, and the no carb days on the days I recover and do not work out at all. Sound good? Or, is there a better method?

Sorry for so many questions! I'm just trying to make sense of all of this info and plan out my weekly meals accordingly. Thanks for any and all help!

"In all these things we are more than conquerors through him that loved us." Romans 8:37

"I Can Do All Things Through Christ Who Strengthens Me." Philippians 4:13



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5/7/09 6:00 P

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How is your carb cycling going? Is it working for you? Which carb cycling plan are you doing? Anyone need help with it?

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