hey guys i'm new to this forum but i've been on a workout program for 2 months now mainly bulking up and adding muscle mass but i'm about to start cutting and try to lower my
body fat %. i wanted to get a second opinion on what my diet should look like when i begin cutting. i decided carb cycling is a good idea, that way it keeps my body guessing and my metabolism working fast.
basically carb cycling means that i'm gonna alternate between high carb days and low carb days. high carb days will be on tues / thurs / sat / sun and low carb days will be on mon / wed / fri. i'm gonna try and do it so on high carb days my caloric intake comes from 40% protein / 40% carbs / 20% fat. and on low carbs its gonna be like 55% protein / 20% carbs / 25% fat. i'm also gonna try and make sure virtually no carbs are eaten after 6 pm.
here is a sample high carb day
meal 1 (9:15 am)- whey protein shake (1 scoop mixed w/ skim milk and fruit)
meal 2 (11:30 am)- 4 egg whites
oatmeal shake (1/2 cup of quaker flavorless oatmeal, 2/3 cups of skim milk, fruit)
meal 3 (1:15 pm)- 2 grilled chicken breasts
1 cup of brown rice
1 cup of salad w/ balsamic vinaigrette dressing
post workout meal (3:30 pm)- gatorade
whey protein shake (2 scoops mixed w/ skim milk,
natural peanut butter and bananas)
meal 5 (5:45 pm)- 6 oz steak
1 baked potato
1 cup of salad w/ balsamic vinaigrette dressing
meal 6 (8:15 pm)- 1/4 cup of cottage cheese
1/2 cup of vegetables
sample low carb day
meal 1 (9:15 am)- whey protein shake (1 scoop mixed w/ skim milk and fruit)
meal 2 (11:30 am)- 4 egg whites
1 piece of whole wheat toast
meal 3 (1:45 pm)- 4 oz turkey breast
1/2 cup of brown rice
1/2 cup of vegetables
post workout meal (3:30 pm)- gatorade
whey protein shake (2 scoops mixed w/ skim milk, natural peanut butter and bananas)
meal 5 (5:45 pm)- 1/4 lb hamburger (no bun)
1/2 cup of green beans
meal 6 (8:45 pm)- 1 scoop of casein protein
1 glass of skim milk
i'm also gonna post my workout i did for the muscle building portion of my workout and what i'm gonna do when i cut and the supplements that i'm using but i'll do that in the relevant forum topic. but yeah just throw me some tips / suggestions they'd be much appreciated! thanks!!