Carb cycling?

FitnessWanabee · 04-24-2008, 11:46 PM

I've read that for those that have hit a plateau, this is the way to go. High/Low/No days. Gonna give it a try, anyone have success with this? To be sure, I'm doing a lot of heavy lifting to go along with it.

inatic · 04-25-2008, 05:01 AM

i do carb cycling.. you dont need to do a high, med and low but stick with a hi (training) low non.

Do any refeeds or take a diet break?

mmam5 · 04-29-2008, 10:48 AM

Hi - I'm actually doing it right now also ... Higher on WO days, Lower on non-lifting days. Weekends are a crap shoot, but I do try to keep my refeeds or free meals somewhat clean(ish) LOL

I sit at a desk at work, during the week, so easy enough to not have to stuff my face if I'm not going to be burning it off with a workout

Vanisle · 05-05-2008, 09:30 AM

Marci, Illeen,
Would you mind postind a typical day hi and low carb days meals for your selves?
Thanks , Brenda

inatic · 05-05-2008, 06:27 PM

Im sorry but i cant post my meal plan due to my coaches specifications.

They can be what every you deem them to be. Determine your cals, set your protein, how many carbs you want, center them around training and a meal or so post, then taper back to protein, veggies and some fat. You want more carbs on your training day, less on a non training day. Some people do a hi, med and a low, but the less complicated route is just hi and low and cut out that med day.

an example of carb cycling can be found here:

Got Built? Open Source Fitness - Get started here see carb cycling made easy.

inatic · 05-06-2008, 01:57 PM

my coach also wrote a two part article found here:

Lean Bodies Consulting Newsletter, Volume 12
Lean Bodies Consulting Newsletter, Volume 13

Vanisle · 05-06-2008, 07:08 PM

Thanks Ileen!

mmam5 · 05-08-2008, 03:05 PM

I can post a day or two:

Today - Low day:
B- ½ C ground beef/ FF tortilla
L- 4 oz seasoned ground turkey/ 1 cup frozen chopped spinach
S- ½ C 2% Cottage Cheese / 1 cup pineapple
D- Meatloaf / egg noodles / broccoli and maybe some asparagus
S- 6 oz Dannon Naturals Vanilla mixed w/ ½ scoop Van whey Pro powder and 1 tbl Peanut butter

Calories: 1293, Fat: 51 (36%), Carbs: 111 (31%), Protein: 105 (33%)

Typical High day - Lifting Day
B- Brown rice farina (like creamofwheat) mixed w/pro powd/cin/splenda
PreWO – ½ C jasmine rice mixed w/4 oz ground turkey
L- Lean Cuisine Flatbread (Chix Philly)
D- 8 oz grilled pork chop, 2/3 C steamed peas
S – 1 C Dannon Nat vanilla yogurt / 2 tbl PB

Calories: 1523, Fat: 47 (29%), Carbs: 154 (38%), Protein: 121(33%)

At my current weight (126-127) it averages out to about 11xBW to get a nice slow loss...

I did find that it's easier to mainly pay attention to the 1g P/#LBM (some use BW) and .5g F/#BW so that gives me 103-105g P and 58-60g F, the carbs are then filled in accordingly...

Burning Bacon · 05-30-2008, 06:53 AM

Marci,
I am impressed by your stats and weight loss, since we are near the same in height/age. I have been searching through so much information lately trying to find the answer as to how to shed this weight and get myself in shape because it seems for the past 7 years or so, it's been the same plan (LC), falling off many times and right back on, exercise sporatically, no weight loss, no changes...so now here I am 55, 5'2", 146 lbs. and so I am looking for inspiration and not quite knowing where to begin. I was looking at your journal and it looks very healthy.....where did you start with the lifting? Do you do this at home or a gym? I have a weight machine here at home and 3,5,8 free weights....and a treadmill. However, the more I read, the more confused I am, so here I sit just in a quandary....PS...I also have a sedentary job doing MT all day. I'd be most appreciative if you would share what might be a good starting point for me. Thank you. Lana

mmam5 · 05-30-2008, 07:17 AM

Thanks Lana!

From reading up on some of your posts, I think you're ready for a change up

It took me seeing dang ugly pictures to realize I needed to really DO something and commit to some changes before I got to here ...

I'll send you a PM with some ideas ... Carb cycling ... figuring out your cals ... getting an exercise plan going, it just takes one day at a time

mmam5 · 05-30-2008, 08:32 AM

Hey Lana ...

Just realized I can't PM you yet - you need to do more gabbing out here ...

BUT - here's some NOTES for you

Burning Bacon · 05-30-2008, 01:24 PM

I am reading through more of the notes you sent along to me....so very interesting and a true inspiration! I definitely agree it's time for me to do something to change things up. In looking back at my calendars and weight ups and downs, I'm getting nowhere! Right now I am discouraged. I know I look better than lots of women out there my age (55) and I am post-surgical menopause but I am trying and I like to turn heads

and not for the wrong reasons!!!!!

So what now to do and where to begin? I wasn't sure what a PM was....but I am enjoying reading the journals and trying to figure out where to begin... yes, one day at a time, one foot before the other, right??? Thank you Marci, reading your journal has made me smile, you've got a great sense of humor! I'll look forward to hearing from you more...Lana

mmam5 · 05-31-2008, 07:25 PM

Hey Lana

A PM is a Personal Message ... think you have to have 50-60 (?) posts before you can give or get them...

I guess I'd start with your macros and just get the eating in line first

Cuze as I've always heard it "Abs are made in the kitchen". Figure out your daily calorie needs for maintenance, and cut them down 15-20%...

For exercising I actually started with the FIRM tapes oh so many years ago. Walking has been the one thing that I've always done. And after I finally got some weight off I took a Women on Weights class at the local YMCA. They taught us how to do the free weights and all the machines...

But working out at home can still work well for you... There are so many sites that show all the different exercises using dumbbells to cable machines. And with ingenuity (milk jugs filled with water?) you can increase your weights that way till you build up to needing bigger weights (15-20#+)

Here's a couple of favorite sites that I like:

ExRx
GotBuilt

mmam5 · 05-31-2008, 07:28 PM

Hey Lana

A PM is a Personal Message ... think you have to have 50-60 (?) posts before you can give or get them...

I guess I'd start with your macros and just get the eating in line first

Cuze as I've always heard it "Abs are made in the kitchen". Figure out your daily calorie needs for maintenance, and cut them down 15-20%...

For exercising I actually started with the FIRM tapes oh so many years ago. Walking has been the one thing that I've always done. And after I finally got some weight off I took a Women on Weights class at the local YMCA. They taught us how to do the free weights and all the machines...

But working out at home can still work well for you... There are so many sites that show all the different exercises using dumbbells to cable machines. And with ingenuity (milk jugs filled with water?) you can increase your weights that way till you build up to needing bigger weights (15-20#+)

Here's a couple of favorite sites that I like:

ExRx
GotBuilt
BootCamp Booty

The bootcamp booty is from a friend of mine - she's Crazy - but loves a good strong workout. This one actually uses very little weight- more of a metabolic BW wo that will kick your butt

And that is what we all want to happen - to kick our butts so that we do get noticed for all the right reasons ... and to be healthy too of course

Burning Bacon · 06-02-2008, 11:21 AM

Hi Marci,
I've been trying to calculate here what amout of calories to eat per day....then got reading another post about eating over BMR, which put me at 1313 plus whatever calories to work out 328, and do daily activities 4 hours typing= 392, so that would be a total of 2033. So then if I wanted to lose weight, which I do, I would decrease 2033 by 20%, which would be around 1600 calories per day..... I do have a Firm tape for doing weight exercises, also have Turbo Jam, and Callanetics.....I am doing better so far today with eating right. However, for the past two weeks, I've just been not knowing what to do next as I was getting nowhere....left me feeling discouraged, so I've eaten everything I shouldn't (pizza, bread, ice cream,chips, malted milk balls) and really feeling so out of control............today when I had to go for an eye appointment, it was agony wearing my jeans as they were stretched to the limit like a girdle.....phew, now I'm back in my sweats!!! Thank you for your support here and for letting me read your journal.....if it wasn't for the nice people on this site, I know I'd have given up long before this! Have a great week........Lana

mmam5 · 06-02-2008, 06:14 PM

Lana - believe me - I've been there before too ... only reason I didn't get "larger" than my heaviest is cuze I wouldn't buy bigger clothes. I spent a whole summer wearing the same 4 summer/shapeless dresses, and 1 pair of baggy pants.. ugh it was awful. Someone even assumed I was pregnant (thanks

)

Each day is a new opportunity. Once you figure out your cals... be sure to pair up a carb and protein with a good fat for each meal - whether you have 3 bigger meals, or 4/5 smaller meals. The fat is good for you also - but pick smart fat - a pat of butter on veggies, a teaspoon of PB in your yogurt... the fat will also keep you satieted and less likely to be "starving" for more "off plan" foods.

AND Remember - it's a journey ... not a race! Everything takes time... but try One thing and stick with it for 3-4 weeks to truly see if it will work ... 2 week is really not enough ... 6-8 weeks is even better ... But either way, one day at a time

04-24-2008, 11:46 PM	#1
FitnessWanabee Senior LCF Member Join Date: Jan 2008 Location: USA Posts: 611 Gallery: FitnessWanabee Stats: Body Fat - 17%/13.0%/11% WOE: Moderate everything Start Date: December 2007	Carb cycling? I've read that for those that have hit a plateau, this is the way to go. High/Low/No days. Gonna give it a try, anyone have success with this? To be sure, I'm doing a lot of heavy lifting to go along with it.

05-05-2008, 06:27 PM	#5
inatic Way too much time on my hands! Join Date: Jul 2002 Location: Alpharetta,Ga. Posts: 12,583 Gallery: inatic Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later! WOE: Coach Supervised Start Date: LC since 2/02 B'building since 10/15/02	Im sorry but i cant post my meal plan due to my coaches specifications. They can be what every you deem them to be. Determine your cals, set your protein, how many carbs you want, center them around training and a meal or so post, then taper back to protein, veggies and some fat. You want more carbs on your training day, less on a non training day. Some people do a hi, med and a low, but the less complicated route is just hi and low and cut out that med day. an example of carb cycling can be found here: Got Built? Open Source Fitness - Get started here see carb cycling made easy. __________________ Ileen Ya Gotta wanna! Coached by: Erik Ledin, LeanBodies Consulting My picture journey http://community.webshots.com/user/inatic http://s317.photobucket.com/albums/mm366/inatic/

05-08-2008, 03:05 PM	#8
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	I can post a day or two: Today - Low day: B- ½ C ground beef/ FF tortilla L- 4 oz seasoned ground turkey/ 1 cup frozen chopped spinach S- ½ C 2% Cottage Cheese / 1 cup pineapple D- Meatloaf / egg noodles / broccoli and maybe some asparagus S- 6 oz Dannon Naturals Vanilla mixed w/ ½ scoop Van whey Pro powder and 1 tbl Peanut butter Calories: 1293, Fat: 51 (36%), Carbs: 111 (31%), Protein: 105 (33%) Typical High day - Lifting Day B- Brown rice farina (like creamofwheat) mixed w/pro powd/cin/splenda PreWO – ½ C jasmine rice mixed w/4 oz ground turkey L- Lean Cuisine Flatbread (Chix Philly) D- 8 oz grilled pork chop, 2/3 C steamed peas S – 1 C Dannon Nat vanilla yogurt / 2 tbl PB Calories: 1523, Fat: 47 (29%), Carbs: 154 (38%), Protein: 121(33%) At my current weight (126-127) it averages out to about 11xBW to get a nice slow loss... I did find that it's easier to mainly pay attention to the 1g P/#LBM (some use BW) and .5g F/#BW so that gives me 103-105g P and 58-60g F, the carbs are then filled in accordingly... __________________ ~~~ Marci ~~~ Live your life in such a way that when your feet hit the floor in the morning, Satan shudders & says... 'Oh Crap....she's awake!!' My Fitday!

05-30-2008, 01:24 PM	#12
Burning Bacon Junior LCF Member Join Date: Oct 2006 Location: Maine Posts: 35 Gallery: Burning Bacon Stats: 160/145/125 WOE: low carb Start Date: Still trying since 1998	Hey Marci I am reading through more of the notes you sent along to me....so very interesting and a true inspiration! I definitely agree it's time for me to do something to change things up. In looking back at my calendars and weight ups and downs, I'm getting nowhere! Right now I am discouraged. I know I look better than lots of women out there my age (55) and I am post-surgical menopause but I am trying and I like to turn heads and not for the wrong reasons!!!!! So what now to do and where to begin? I wasn't sure what a PM was....but I am enjoying reading the journals and trying to figure out where to begin... yes, one day at a time, one foot before the other, right??? Thank you Marci, reading your journal has made me smile, you've got a great sense of humor! I'll look forward to hearing from you more...Lana

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04-25-2008, 05:01 AM	#2
inatic Way too much time on my hands! Join Date: Jul 2002 Location: Alpharetta,Ga. Posts: 12,583 Gallery: inatic Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later! WOE: Coach Supervised Start Date: LC since 2/02 B'building since 10/15/02	i do carb cycling.. you dont need to do a high, med and low but stick with a hi (training) low non. Do any refeeds or take a diet break?

04-29-2008, 10:48 AM	#3
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	Hi - I'm actually doing it right now also ... Higher on WO days, Lower on non-lifting days. Weekends are a crap shoot, but I do try to keep my refeeds or free meals somewhat clean(ish) LOL I sit at a desk at work, during the week, so easy enough to not have to stuff my face if I'm not going to be burning it off with a workout

05-05-2008, 09:30 AM	#4
Vanisle Junior LCF Member Join Date: Mar 2004 Location: Vancouver Island Posts: 36 Gallery: Vanisle Stats: 155/151/130 WOE: Low Carb Start Date: January 15 2004	Marci, Illeen, Would you mind postind a typical day hi and low carb days meals for your selves? Thanks , Brenda

05-06-2008, 01:57 PM	#6
inatic Way too much time on my hands! Join Date: Jul 2002 Location: Alpharetta,Ga. Posts: 12,583 Gallery: inatic Stats: 182/126.2 5'4 46!yo 16/4 5 kidlets later! WOE: Coach Supervised Start Date: LC since 2/02 B'building since 10/15/02	my coach also wrote a two part article found here: Lean Bodies Consulting Newsletter, Volume 12 Lean Bodies Consulting Newsletter, Volume 13

05-06-2008, 07:08 PM	#7
Vanisle Junior LCF Member Join Date: Mar 2004 Location: Vancouver Island Posts: 36 Gallery: Vanisle Stats: 155/151/130 WOE: Low Carb Start Date: January 15 2004	Thanks Ileen!

05-30-2008, 06:53 AM	#9
Burning Bacon Junior LCF Member Join Date: Oct 2006 Location: Maine Posts: 35 Gallery: Burning Bacon Stats: 160/145/125 WOE: low carb Start Date: Still trying since 1998	Marci, I am impressed by your stats and weight loss, since we are near the same in height/age. I have been searching through so much information lately trying to find the answer as to how to shed this weight and get myself in shape because it seems for the past 7 years or so, it's been the same plan (LC), falling off many times and right back on, exercise sporatically, no weight loss, no changes...so now here I am 55, 5'2", 146 lbs. and so I am looking for inspiration and not quite knowing where to begin. I was looking at your journal and it looks very healthy.....where did you start with the lifting? Do you do this at home or a gym? I have a weight machine here at home and 3,5,8 free weights....and a treadmill. However, the more I read, the more confused I am, so here I sit just in a quandary....PS...I also have a sedentary job doing MT all day. I'd be most appreciative if you would share what might be a good starting point for me. Thank you. Lana

05-30-2008, 07:17 AM	#10
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	Thanks Lana! From reading up on some of your posts, I think you're ready for a change up It took me seeing dang ugly pictures to realize I needed to really DO something and commit to some changes before I got to here ... I'll send you a PM with some ideas ... Carb cycling ... figuring out your cals ... getting an exercise plan going, it just takes one day at a time

05-30-2008, 08:32 AM	#11
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	Hey Lana ... Just realized I can't PM you yet - you need to do more gabbing out here ... BUT - here's some NOTES for you

05-31-2008, 07:25 PM	#13
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	Hey Lana A PM is a Personal Message ... think you have to have 50-60 (?) posts before you can give or get them... I guess I'd start with your macros and just get the eating in line first Cuze as I've always heard it "Abs are made in the kitchen". Figure out your daily calorie needs for maintenance, and cut them down 15-20%... For exercising I actually started with the FIRM tapes oh so many years ago. Walking has been the one thing that I've always done. And after I finally got some weight off I took a Women on Weights class at the local YMCA. They taught us how to do the free weights and all the machines... But working out at home can still work well for you... There are so many sites that show all the different exercises using dumbbells to cable machines. And with ingenuity (milk jugs filled with water?) you can increase your weights that way till you build up to needing bigger weights (15-20#+) Here's a couple of favorite sites that I like: ExRx GotBuilt

05-31-2008, 07:28 PM	#14
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	Hey Lana A PM is a Personal Message ... think you have to have 50-60 (?) posts before you can give or get them... I guess I'd start with your macros and just get the eating in line first Cuze as I've always heard it "Abs are made in the kitchen". Figure out your daily calorie needs for maintenance, and cut them down 15-20%... For exercising I actually started with the FIRM tapes oh so many years ago. Walking has been the one thing that I've always done. And after I finally got some weight off I took a Women on Weights class at the local YMCA. They taught us how to do the free weights and all the machines... But working out at home can still work well for you... There are so many sites that show all the different exercises using dumbbells to cable machines. And with ingenuity (milk jugs filled with water?) you can increase your weights that way till you build up to needing bigger weights (15-20#+) Here's a couple of favorite sites that I like: ExRx GotBuilt BootCamp Booty The bootcamp booty is from a friend of mine - she's Crazy - but loves a good strong workout. This one actually uses very little weight- more of a metabolic BW wo that will kick your butt And that is what we all want to happen - to kick our butts so that we do get noticed for all the right reasons ... and to be healthy too of course

06-02-2008, 11:21 AM	#15
Burning Bacon Junior LCF Member Join Date: Oct 2006 Location: Maine Posts: 35 Gallery: Burning Bacon Stats: 160/145/125 WOE: low carb Start Date: Still trying since 1998	Hi Marci, I've been trying to calculate here what amout of calories to eat per day....then got reading another post about eating over BMR, which put me at 1313 plus whatever calories to work out 328, and do daily activities 4 hours typing= 392, so that would be a total of 2033. So then if I wanted to lose weight, which I do, I would decrease 2033 by 20%, which would be around 1600 calories per day..... I do have a Firm tape for doing weight exercises, also have Turbo Jam, and Callanetics.....I am doing better so far today with eating right. However, for the past two weeks, I've just been not knowing what to do next as I was getting nowhere....left me feeling discouraged, so I've eaten everything I shouldn't (pizza, bread, ice cream,chips, malted milk balls) and really feeling so out of control............today when I had to go for an eye appointment, it was agony wearing my jeans as they were stretched to the limit like a girdle.....phew, now I'm back in my sweats!!! Thank you for your support here and for letting me read your journal.....if it wasn't for the nice people on this site, I know I'd have given up long before this! Have a great week........Lana

06-02-2008, 06:14 PM	#16
mmam5 Very Gabby LCF Member!!! Join Date: Jun 2003 Location: NE Wisconsin Posts: 3,703 Gallery: mmam5 Stats: 150/125 Healthy, 5'4" 45 My REALage=35.6! WOE: whole foods	Lana - believe me - I've been there before too ... only reason I didn't get "larger" than my heaviest is cuze I wouldn't buy bigger clothes. I spent a whole summer wearing the same 4 summer/shapeless dresses, and 1 pair of baggy pants.. ugh it was awful. Someone even assumed I was pregnant (thanks ) Each day is a new opportunity. Once you figure out your cals... be sure to pair up a carb and protein with a good fat for each meal - whether you have 3 bigger meals, or 4/5 smaller meals. The fat is good for you also - but pick smart fat - a pat of butter on veggies, a teaspoon of PB in your yogurt... the fat will also keep you satieted and less likely to be "starving" for more "off plan" foods. AND Remember - it's a journey ... not a race! Everything takes time... but try One thing and stick with it for 3-4 weeks to truly see if it will work ... 2 week is really not enough ... 6-8 weeks is even better ... But either way, one day at a time