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carb up... hoorah!!!

Leggo my Ego

Leggo my Ego

Well-known member
Got to carb up today and I'm feeling delightful right now... thank God for these days. Anyway, just wanted to post my favorite carb up snack: 4 multigrain waffles with 1 tbsp of organic peanutbutter smeared on each then drizzled with a little bit of honey, and 1 cup cottage cheese (nonfat) on the side. Works out to be like 75g of carbs, 32g of healthy fat, and 50g of protein. Damn, that is a treat!!


for all you dedicated carb cyclers out there, I'm looking to hear some of your favorite "carb up" meals, aside from the boring yams, oatmeal, brown rice or pasta
 
Waffles with PB are amazing!! I havnt had that in so long, I used to have those all the time(made it fit into my macros). I think I know what I am going to go eat soon!! But my fav. carb up is sweet potatoes with melted peanut butter on top. Yeah I am sure that sounds weird/gross but I love PB.
 
i usually have protein pancakes on carb up day, how high do you guys go with carbs, i usually shoot for between 400-500g, with no added fats.
 
Huh, look at you guys with your "clean carbups"... :D

I CKD most of the time and when I do my carb refeeds, I go buckwild.. Vats of Captain Crunch, Wasabi Mashed Potatoes, High GI for the first 12 hours, then lower GI for the next 12 hours. The only thing I don't touch is too much Fructose. Keep in mind I'm depleted (<20g) for 6 days following this.
 
lilkev42 said:
Waffles with PB are amazing!! I havnt had that in so long, I used to have those all the time(made it fit into my macros). I think I know what I am going to go eat soon!! But my fav. carb up is sweet potatoes with melted peanut butter on top. Yeah I am sure that sounds weird/gross but I love PB.
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I know what I'm trying next week!!! sweet potatoes w/ pb sounds good

BLANE: I also shoot for 400g+ but I still keep my healthy fats relativly high

Ubi: I also love captain crunch!! but my favorite breakfast cereal to binge on is cinnamon toast crunch or maybe cookie crisp! booyah!! :woohoo:
 
Dude, that's funny, yesterday I combined Captain and Cinnamon Toast... decadent...

I keep my healthy fats high still as well, but not as high as my weekdays.
 
Ubiquitous said:
Dude, that's funny, yesterday I combined Captain and Cinnamon Toast... decadent...

I keep my healthy fats high still as well, but not as high as my weekdays.
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Ah yes, I've done the capt./cinn combo. Definately off the chain! You should try the cinn/cookie crisp combo... out of sight... With a 9 year old boy in the house, we always got a grip o' kicka$$ cereals in the pantry. makes that refeed well worth the wait!
 
when I still did CKD, one night i binged on 2 boxes of cinnamon toast crunch and like a gallon of skim milk in one sitting... that was fun. a bunch of scoops of ON's whey was thrown in there too haha
 
Ubiquitous said:
Huh, look at you guys with your "clean carbups"... :D

I CKD most of the time and when I do my carb refeeds, I go buckwild.. Vats of Captain Crunch, Wasabi Mashed Potatoes, High GI for the first 12 hours, then lower GI for the next 12 hours. The only thing I don't touch is too much Fructose. Keep in mind I'm depleted (<20g) for 6 days following this.
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I'm with you Ubi!
 
sushi, early and often...

My depletion days are < 75-100 for 4 days, then 500 or so on every 5th day. Sometimes I get a few days in below 50 g carbs, but at my size (mid 250's) I simply can't function on any less, let alone get a decent training session in.
 
Im just starting to carb cycle going from 70-80gs for 6 days with my carb up day being from 400-450gs. My favorite carb up meal is "the ronnie special" (3packets of instant grits, 10eggwhites(2yolks), 2 pieces of fatfree cheese, and 3 pieces of wheat toast with honey). I also like to use a shake when Im in a hurry on my carb up days. Shake is 1cup liquid eggwhites, 2servings supercarb, 1scoop wpi, 1 cup oatmeal, and 2 cups of skim milk with some crushed ice. I actually like the way it tastes. I think the supercarb is key though.

One more thing, Do you guys think a carb cycle like I listed above is good for recomp cycle? Im trying to cut/recomp right now and my normal diet had stopped yielding results, so now im trying the carb-cyclying.
 
ugab37 said:
Im just starting to carb cycle going from 70-80gs for 6 days with my carb up day being from 400-450gs. My favorite carb up meal is "the ronnie special" (3packets of instant grits, 10eggwhites(2yolks), 2 pieces of fatfree cheese, and 3 pieces of wheat toast with honey). I also like to use a shake when Im in a hurry on my carb up days. Shake is 1cup liquid eggwhites, 2servings supercarb, 1scoop wpi, 1 cup oatmeal, and 2 cups of skim milk with some crushed ice. I actually like the way it tastes. I think the supercarb is key though.

One more thing, Do you guys think a carb cycle like I listed above is good for recomp cycle? Im trying to cut/recomp right now and my normal diet had stopped yielding results, so now im trying the carb-cyclying.
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Carb cycling is best suited for cutting and recomp. For an all out bulk I'd recommend hi carbs throughout.
 
Rocky, Ive been carbcycling for about 3 weeks now. I've been doing 3 days low carb (70-80) and then 1 day with at least 400grams. I tried the 6 to 1 ratio, but I was just too damn tired. The workouts were pitiful. Im still feeling tired all the time. Any ideas to counteract the lethargy? Honestly, feeling this weak just isnt worth it. I can do whatever I have to in order to get results, but I feel like my lack of intensity at the gym outweighs the benefits Im getting of carbcycling. Basically, the bad outweighs the good. Any thoughts on this? Will I get used to it after a while ?
 
Ugab, I think it's really dependent on the person. My first "cut" was on Atkins about 4 years ago... I really did not feel a difference with/without carbs -- no sluggishness, nothing, in fact I feel more lethargic when bulking with a high amount of low GI carbs. I got so used to it that carb cycling seemed like a breeze. If I were you, I would give it a few more weeks (try an EC stack for energy if you're not already taking one). If you still feel like $hit, then maybe it's not for you, as you don't need to carb cycle to get down to very low bf%. But give it a little more weeks before you bail out... if anything it'll help your body know what's best for cutting.

Don't forget your EFAs/veggies on your carb cycle... also taking an MCT like coconut oil might make you feel like you're not even on a low carb day.
 
ugab37 said:
Rocky, Ive been carbcycling for about 3 weeks now. I've been doing 3 days low carb (70-80) and then 1 day with at least 400grams. I tried the 6 to 1 ratio, but I was just too damn tired. The workouts were pitiful. Im still feeling tired all the time. Any ideas to counteract the lethargy? Honestly, feeling this weak just isnt worth it. I can do whatever I have to in order to get results, but I feel like my lack of intensity at the gym outweighs the benefits Im getting of carbcycling. Basically, the bad outweighs the good. Any thoughts on this? Will I get used to it after a while ?
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Well congrats on feeling like crap! That means it's working. If you've ever seen a training DVD from one of the pro's they're almost invariably shot a few weeks out of a contest when they are carb depleting. You'll also notice they are constantly *****ing about how weak they are and how horrible they feel (Kris Dim seems to always comment on his low carbs). But at the same time, they also look to be in peak conditioning. So my advise it to stick it out, and try some stims to keep you energized. I have plenty of energy on just 2 servings of Lipo6 daily, although i will warn that using stims leads to dependence and crash when you miss doses and eventally stop. So the choice is up to you. Just be patient with yourself, and remember, if it weren't hard everyone would do it. The "hard" is what makes it great. Good luck!
 
Thanks for all the info guys. Im gonna throw some cocunut oil in and maybe try some Amp one day followed by some eca the next. I'll definately stick it out if the results come. I just want my workouts to be descent in the process. I used to be more into powerlifting so I guess reducing my weights just pisses me off. I think Ill stick with the 3-1 ratio. Would that be effective for a recomp? Ive seen a lot of people do 5-1 or 6-1, but again, I just dont think that will fly with my body. Any other tips would be greatly appreciated as well.
 
Any thoughts on my previous post?

Also, how much cocunut oil do you normally use?

My plan as of now is up the efas and mcts so that calories dont drop so low. I will be doing 3days low and 1 high. Most carbs will still be low gi thouugh. Again, I can use all the tips possible so if anyone has some ideas, throw em out there.
 
ugab37 said:
Any thoughts on my previous post?

Also, how much cocunut oil do you normally use?

My plan as of now is up the efas and mcts so that calories dont drop so low. I will be doing 3days low and 1 high. Most carbs will still be low gi thouugh. Again, I can use all the tips possible so if anyone has some ideas, throw em out there.
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on your low carb days, 2 tbsp coconut oil with breakfast and 2 tbsp before training. and if you can, get some sesamin and alpha lipoic acid to help your low carb cause

Today I am very depleted, down to 212 lbs (started at 228). Because I spent the 18th through the 22nd in San Diego on vacation and ate too much of everything and drank some alcohol a few of the nights, I decided to carb fast all the way through this friday (10 days) 25g or less. Kinda funny, I have dreams of eating bread and pasta:fool2: Other than that I feel great!
 
As of right now, this is what im doing:
3 days low carb: coconut oil (2 servings per day)
musclemilk (1.5 servings per day)
fish oils (9caps per day)
meal 1: eggwhites and wpi
meal 2: 6-8oz chicken breast
meal 3: 6-8oz chicken breast
meal 4: preworkout 2scoops wpi w/water
meal 5: post w/o 2scoops wpi w/water
meal 6: handful of cashews and
2powerbutter sandwiches(wheat)
meal 7: 3scoops musclemilk

CARB-UP DAY: pretty much the same, but add in brown rice and wheat pasta with each serving of chicken. Also, a malto weightgainer for post workout and possibly a high protein cheat meal in the place of meal 6.

Again, Im new at this carbcycling, so if that plan is way off, then feel free to let me know. Today was my first day with cocunut oil and I definitely feel better. If I continue to have strength, I'll try a 5-1 ratio. By the way the first meal plan puts me at 70-90 carbs and the carb-up day is right at 400.

Im really trying to recomp more than anything. Im at 232 right now and I plan on sticking this carbcyling out for at least another 5-6 weeks.
 
ugab37 said:
As of right now, this is what im doing:
3 days low carb: coconut oil (2 servings per day)
musclemilk (1.5 servings per day)
fish oils (9caps per day)
meal 1: eggwhites and wpi
meal 2: 6-8oz chicken breast
meal 3: 6-8oz chicken breast
meal 4: preworkout 2scoops wpi w/water
meal 5: post w/o 2scoops wpi w/water
meal 6: handful of cashews and
2powerbutter sandwiches(wheat)
meal 7: 3scoops musclemilk
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just a few suggestions, but leave the yolks in your eggs, you need more fats in your diet and drop the bread with the pb sandwiches. your carbs should be derived only from fiberous veggies like broccoli or cauliflour. And if you can, replace the muscle milk in meal 7 with something like 7 oz. ground beef. CKD works best doing 5 days carb depleted (less than 30g) and 2 days refeed (the 1st 24 hours focusing mainly on high GI carbs and the next 24 hours focusing mainly on low GI). Your protein to fat ratio should be 1/1-1.5 and cals should remain low. You wont be eating as much protein as you think you probably should but it's OK, you dont need to. Do your cardio in the AM on an emtpy stomach and train with intensity in the gym. This diet definately plays tricks with your head in the beginning and you certainly wont feel like the hulk in the gym but once you get used to it and get in the groove its pretty kick ass. Don't let flat muscles and a little loss of strength dissuade you from this diet because you'll love the glycogen supercompensation after the refeed. And the fatloss is phenomenal.

If anyone else has any suggestions or would like to critique my advice, please chime in. I am no nutritionist. I am just citing what works for me and what I've read. (excerpts from Anabolic Diet, Ketogenic Diet, and Body Opus)


peace!
 
oh yeah, I forgot to add... Creatine is a huge help on CKD to keep your muscles at least somewhat full and promote a pump while in the gym. I've been taking creatine gluconate and I must say... I was hesitant at 1st just because the creatine is bonded with a glucose molecule but I am damn pleased with it.

just thought I'd throw that out there
 
Great info Leggo. I used to be very active on c-k-d.com's forums which had some great members... I believe most of the people there suggested only 1 day of carb refeeding versus 2 days. Make sure that each meal has a fat+protein source... Most CKD guides tell you that you can consume copious amounts of saturated fat, but it's really much better to stick to healthy fats + some saturated.

Also, avocadoes and almonds are your friends. They were my staple fat source (along with flax) on CKD.
 
NYhomeboy said:
Great info Leggo. I used to be very active on c-k-d.com's forums which had some great members... I believe most of the people there suggested only 1 day of carb refeeding versus 2 days. Make sure that each meal has a fat+protein source... Most CKD guides tell you that you can consume copious amounts of saturated fat, but it's really much better to stick to healthy fats + some saturated.

Also, avocadoes and almonds are your friends. They were my staple fat source (along with flax) on CKD.
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I love avocadoes and almonds!! but you know what I've come to love more for my fat source?? Walnuts!! I buy them bulk from costco and 1/4 cup = 20g fat, 6g protein, 3g fiber, 0 net carbs. I go back and forth on the 1 day vs. 2 day refeed. It seems my training is better through the week on the 2 day and I still maintain the same rate of weight loss. But yeah, 1 day, 2 day whatever works I guess. I'm definately going 2 days this load as I will be 10 days depleted... I can't wait! I plan on eating a whole loaf of blueberry bread on friday after my workout and will love every bite!!!!:food:
 
karategirl said:
Natural peanut butter - yum.
Keeping me sane right now.
Oh yeh, and I couldn't give up the creatine either.
KG
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thats funny kg, I'm in the process of eating 4 tbsp of natty pb right now as I type. You must have special powers!!
 
One thing that helps my cravings (and regularity) while on CKD is psyllium husk. I mix 2Tbl with a scoop of whey and some water. It forms a thick porridge and I usually add a dolop of natty pb and top with a little heavy cream. Makes me feel like I am eating carbs and gives me a sensation of being full. 27g protein, 6g net carbs, 20g fat and 11g fiber. (with pb and cream)
 
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