Carb Cycle Macros

SeanD2407
SeanD2407 Posts: 139 Member
edited November 28 in Health and Weight Loss
About to do a carb cycle for a 5-6 weeks to lower body fat %

male
height : 5"6
weight : 157
end of cycle goal weight: 154
body fat:%: 16
calorie goal range on regular days 2000-2200
calorie goal range on low carb days 1300-1500
no I don't eat back exercise calories (this is a short term October cycle im doing so save your concerns)

I know during carb cycles its something along the lines of
day one - > 100g carbs
day two - > 50g carbs
day three through four - > 25g carbs
day five through seven - as close to 0g carbs as possible

Just wanted to see if anybody else has ever done a carb cycle and if so what are some ways to make sure you reach your fat macros without adding any carbs. I'm thinking olive oils, some white cheeses, mayo with turkey breast in a lettuce wrap ect…

Just use this thread as an idea to bounce around ideas of what to eat.

Egg whites with chicken breasts, starkists tuna, ground turkey with low carb zoodles (on days I can have carbs) and 3 protein shakes with zero carb protein powder and unsweetened almond milk is getting old and its only the first week i'm doing the cycle on zero carb days.

thanks.

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    so a crash diet to lose 3lbs?
  • LivingtheLeanDream
    LivingtheLeanDream Posts: 13,342 Member
    1500 cals is the minimum calorie intake for a guy.

    Hope you get some good feed back - at the end of the day losing weight is all about taking in less calories than we burn. Losing reduces bf%, with so little to lose your aim should be 0.5lb-1lb per week.
  • sardelsa
    sardelsa Posts: 9,812 Member
    I (loosely) carb cycle, but I tend not to change my fat or protein macros around too much.
    It looks something like this.

    2500 (high days)
    Carbs: 250-300g
    Fat: 75-95g
    Protein: 160 g

    2000 (moderate days)
    Carbs: 170g
    Fat: 75g
    Protein: 160g

    1500 (low days)
    Carbs: 70g
    Fat: 75g
    Protein: 160g

  • SeanD2407
    SeanD2407 Posts: 139 Member
    TavistockToad wrote: »
    so a crash diet to lose 3lbs?

    the low calorie count is for zero carb days, I didn't make that clear enough... lol no its not a crash diet
    i'm eating more the other 5 days a week.

  • SeanD2407
    SeanD2407 Posts: 139 Member
    sardelsa wrote: »
    I (loosely) carb cycle, but I tend not to change my fat or protein macros around too much.
    It looks something like this.

    2500 (high days)
    Carbs: 250-300g
    Fat: 75-95g
    Protein: 160 g

    2000 (moderate days)
    Carbs: 170g
    Fat: 75g
    Protein: 160g

    1500 (low days)
    Carbs: 70g
    Fat: 75g
    Protein: 160g

    How do you get your fat grams in on the lower cal days?
  • sardelsa
    sardelsa Posts: 9,812 Member
    SeanD2407 wrote: »
    sardelsa wrote: »
    I (loosely) carb cycle, but I tend not to change my fat or protein macros around too much.
    It looks something like this.

    2500 (high days)
    Carbs: 250-300g
    Fat: 75-95g
    Protein: 160 g

    2000 (moderate days)
    Carbs: 170g
    Fat: 75g
    Protein: 160g

    1500 (low days)
    Carbs: 70g
    Fat: 75g
    Protein: 160g

    How do you get your fat grams in on the lower cal days?

    Peanut butter, meat, fish (salmon), olive oil, eggs, avocado, dairy fat
  • SeanD2407
    SeanD2407 Posts: 139 Member
    sardelsa wrote: »
    SeanD2407 wrote: »
    sardelsa wrote: »
    I (loosely) carb cycle, but I tend not to change my fat or protein macros around too much.
    It looks something like this.

    2500 (high days)
    Carbs: 250-300g
    Fat: 75-95g
    Protein: 160 g

    2000 (moderate days)
    Carbs: 170g
    Fat: 75g
    Protein: 160g

    1500 (low days)
    Carbs: 70g
    Fat: 75g
    Protein: 160g

    How do you get your fat grams in on the lower cal days?

    Peanut butter, meat, fish (salmon), olive oil, eggs, avocado, dairy fat

    see peanut butter and avocado would put my carb count too high as 3 days a week I try to get as close to zero as possible
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    I do keto for migraine control, and also calorie/carb cycle to help with my lifting...currently my training days are Mon/Wed/Sat and I'm set to lose like half a pound a week, so pretty slow.

    female
    height : 5'9"
    weight : 155
    body fat:%: 17-18
    protein 154g/day

    training days (3/week)
    cal 1762
    carb 88

    other days (4/week)
    cal 1174
    carb 30

    I used this site for getting calories and protein, and adapted the carbs down to a level that will keep my migraines in check. I have previously had my best results using this calculator at about half the recommended carb levels. Plus, the calculator is for guys so I tend to cut about 500 cal off the recommendations since I'm a girl.

    https://rippedbody.com/how-to-calculate-leangains-macros/
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    zero carb days would be just eat meat and eggs, no plants of any sort, no dairy of any sort, since those will always have some level of residual carbs

    maybe oil for cooking the meat and eggs?
  • SeanD2407
    SeanD2407 Posts: 139 Member
    tcunbeliever wrote: »
    zero carb days would be just eat meat and eggs, no plants of any sort, no dairy of any sort, since those will always have some level of residual carbs

    maybe oil for cooking the meat and eggs?

    That and zero crab protein powders like Isopure.

    Pulled chicken breasts, mayo (no carbs), seasonings and some sort of jalopenos (less than .5 a serving) could make some sort of chicken salad..
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