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INDUSTRIALTAPE's Photo INDUSTRIALTAPE Posts: 21
9/12/11 4:55 P

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_FITMAMA - My calories on my "moderate" days are 2100, and on my "high" days are 2400. Well, I'll have to take another look at that, if I'm going to be eating 280 grams of carbs my calorie total will go up. My plan was to do 60 or 70 grams of fat everyday.

FILIZODABASI - I don't have a bunch of money to spend. I'm already going to have to hire a posing coach, and spend several hundred dollars on a posing suit. I'm hoping I can figure out the diet and the training on my own. :)

I've been bulking for 8 months. I'm pretty happy with the muscle I've put on, but not so happy with the fat I put on with it. I need to get a little bigger in my chest and my shoulders, so I'm still trying to eat a bit of a calorie surplus, but I'm really worried about putting on much more fat.

_FITMAMA's Photo _FITMAMA Posts: 3,395
9/12/11 3:40 P

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Yes, it is only online and is called Burn the Fat, Feed the Muscle. It is not a Carb Cycling book, but has a chapter on Carb Cycling.

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FILIZODABASI Posts: 15
9/12/11 2:10 P

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I have been looking for tom venuto's carb cycling book, I have one but it is not the actual burn fat build the muscle guidelines that I was hoping to see. Is it onlyonline?
thanks

_FITMAMA's Photo _FITMAMA Posts: 3,395
9/12/11 2:05 P

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There area couple very "specific" ways to carb cycle for a figure competition. This is a different story than just carb cycling to lose fat like what is discussed in Dr. Roman Malkov's book. And IMO, I like Tom Venuto's method of carb cyling much, much better.

To answer your previous question, there are many different ways to carb cycle. You can do it along w/ calorie cycling or you don't have to.

The Carb Cycling Diet book is ok for beginners, but I would not recommend it for Figure Competitions.

You stated you eat approx 1800 cals @ 80g of fat. That is 40% of your diet. You should probably stick w/ no more than 30% on Low Carb Days and 20% of High Carb Days.



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FILIZODABASI Posts: 15
9/12/11 1:38 P

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I would recommend that you take a look at The Carb Cycling Diet: Balancing Hi Carb, Low Carb, and No Carb Days for Healthy Weight Loss by Dr. Roman Malkov (Author) . I have learnt a lot from that book. You will consume less calories on your low carb days, but most those calories will be coming from healthy fats (avocado, walnuts, flaxseed etc) and protein. But when you calculate the TOTAL WEEKLY caloric intake it should be the same across the weeks.
If you are considering entering a competition probably you will have to try to bulk up so you will have to eat more carbs and as you get closer to the competition try to look lean by using the carb cycling as you do not want to loose your muscle mass during the process. But I am not a figure competitior probably you will need to hire a dietician like most people who plan to enter fig competitions do..Diet makes a huge difference when it comes to bulkin up and be lean at the same time.

INDUSTRIALTAPE's Photo INDUSTRIALTAPE Posts: 21
9/12/11 1:08 P

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A few more questions -

On your low carb days do you eat more fat or protein, in order to keep your calorie intake at the same amount? My understanding was that carb cycling is supposed to create a calorie cycle too, and that's what helps with fat loss. You take in less calories on the days when you need less, since you're not doing heavy strength training. But someone on a different forum said you're supposed to increase you fat on low carb days, so your calories stay the same.

And I was reading in this forum that carb cycling is not an ideal diet for long term. How long do you plan to carb cycle? I'm planning to enter a figure competition in April, so I was going to cycle my carbs until then. Right now I'm trying to put on some more muscle, but I was told that carb cycling will help me put on muscle without putting on alot of additional fat. Do you think 8 months is too long to cycle my carbs?

I'm actually glad that I started this early, because it's helping me work the bugs out for carb cycling for weight loss. But do you think it would be better to stop cycling my carbs now, and just do it when I want to actually lose weight?

FILIZODABASI Posts: 15
9/12/11 11:05 A

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No problem, I have been cycling my carbs since APril and it is going great. It just takes some patience to get to the target.
regards
Filiz

INDUSTRIALTAPE's Photo INDUSTRIALTAPE Posts: 21
9/12/11 11:03 A

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Ok, thanks. That actually was my plan. Legs on my two high carb days on Monday and Friday. Then chest/shoulders and back/shoulders on my moderate carbs days on Wed and Saturday.

I'm hoping to start doing cardio on low Tues and Thurs, my low carb days. Heck the jitters may help with cardio! LOL. No, I hope they go away, because I don't like feeling that way.

Thanks for the info. I'll increase my carbs today and see if it helps with the jitters tomorrow, my next low carb day.

FILIZODABASI Posts: 15
9/12/11 10:54 A

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I believe so. If you weigh 140 lbs then on your high carb day you should bump your carb intake up to 280 grams. The idea is to trick your metabolism. But you should also do your highest intensity resistance training on that day so that the carbs you are getting will not be stored as fat but rather pumped into your muscles to help them grow. Yous hould do more cardio on your low carb days rather than resistance training, or yous hould work your smaller muscles on those low carb days, and consume whatever amount of carbs you will be geeting for your limited or low carb days around your work outs. Otherwise you will jittery most the time, although your body will get used to it over the next several weeks..

INDUSTRIALTAPE's Photo INDUSTRIALTAPE Posts: 21
9/12/11 9:50 A

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To be honest, I just kind of arbitrarily decided. I started with 140 on my moderate days, because that is 1 g per pound of body weight. Then I decided on high carb days to up it by 60 g, for 200, and on low carb days to decrease it by 60 g for 80.

Do you think maybe I'm getting jittery because I'm not getting enough carbs on my "high carb" days to carry me though the low one's?



FILIZODABASI Posts: 15
9/11/11 11:39 P

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How are you calculating your carb intake? For high carb days it should be 2 gm perpound of BW, for moderate days 1 gm per pound of BW and for low days 0.5 gm or less per pound of BW.

INDUSTRIALTAPE's Photo INDUSTRIALTAPE Posts: 21
9/11/11 9:35 P

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Today I had

3 oz of chicken, half a cup of brown rice, and frozen peas for breakfast. With .5 cup of milk in my coffee.

scrambled eggs with one egg, 3/4 cup of egg whites, 3oz of chicken, 1 oz of cheese, and a flat out whole grain wrap for lunch

2 hard boiled eggs, half a can of tuna, 2 tablespoons of light mayo, on whole grain kangaroo pita bread

Whey protein

4 oz of ground beef, 1 ounce of cheese, and .75 cup of broccoli.

For a total of about 1800 calories, 88 grams of carbs, 90 grams of fat, and 168 grams of protein. That was 20 grams more fat than I wanted to eat :(. But I'm having trouble keeping the fat down in my diet. I love red meat!

I think I eat pretty clean. I have one cheat meal a week where I'll eat processed carbs. Mexican food is my favorite! But the rest of the week I eat whole grain bread, long grain brown rice, steel cut oats, beans, stuff like that. Real meat, not lunchmeat. And veggies.

I felt better after a nap, so maybe I'm adjusting? I don't know. When you do low carb days how do you spread your carbs out throughout the day? A big serving in the morning, and then smaller serving throughout the day? Or evenly spread?

Edited by: INDUSTRIALTAPE at: 9/11/2011 (21:40)
_FITMAMA's Photo _FITMAMA Posts: 3,395
9/11/11 8:56 P

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Some people do experience some side effects on low carb days and it is usually associated with either low blood sugar or a detox type effect if you weren't eating clean to begin with.

Can you give me a daily sample of your low carb meal plan? I looked to see if you shared your food plan on Spark, but it wasn't there. Maybe I can make some suggestions.



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We'd love for you to join us!

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ndividual.asp?gid=31145


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INDUSTRIALTAPE's Photo INDUSTRIALTAPE Posts: 21
9/11/11 2:06 P

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I started carb cycling last week. I'm doing 2 high carb days (200 g), 2 moderate carb days (140 g), and 3 low carb days (80 g). This is my second low carb day, and I've felt awful both times.

The first low carb day I ate 50 g of carbs for breakfast, 10 g for my snack, and 10 g for my next meal. I got really jittery by about 4:30, so I had an apple, which put me up to 95 g of carbs for the day.

So, today I decided I would try to space out my carbs a little better, and eat 20 g with my first 4 meals. I ate 20g with breakfast, and within two hours I felt all jittery again. Like I've had 4 pots of coffee.

Am I trying to go too low with my carbs? Or will this stop at some point? Because I'm not going to be able to do this if I'm going to be jittery all the time.

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