Carb Cycling Diet - Carb Cycling Meal Plan

Daily Nutrition PlansCarbohydrate Cycling Diet Daily Nutrition Plans are sample menus for healthy eating while on a diet. They are examples that you can follow and customize to your needs and preferences.

This sample meal plan for weight loss on Carb Cycling Diet is for 100kg athlete/person, with endomorph body type. Customize these plans to suite your needs.

Little reminder on carb cycling meal plans and goals:
- On Low Carbs Days goal is at least 2.5g of protein per kg of bodyweight, at most 1g of carbs and around 0.5 and 0.6g of fats.
- On Medium Carbs Days goal is at least 2.5g of protein per kg of bodyweight, at most 150g of carbs and around 0.6g of per kg of bodyweight.
- On High Carbs Days goal is at least 3g of protein per kg of bodyweight, around 2g of carbs per kg of bodyweight and 0.7g of fat per kg of bodyweight.

 

Day
Protein
Carbs
Fats
Calories
Low Carb Day
250g
100g
60g
~1950 kcal
Medium Carb Day
250g
150g
60g
~2150 kcal
High Carb Day
300g
200g
70g
~2550 kcal

Low Carb Day Nutrition Plan

Meal Food Amount Protein Carbs Fats Fibers

07:00h

Omega-3 Eggs 2 eggs (120g) 14g 1g 12g 0g
Egg Whites from 6 'ordinary' eggs 24g 4g 0g 0g
Whole Wheat Bread one slice (30g) 3g 12g 1g 4g
09:30h Labrada ProV60 50g 37g 8g 2g 0g
Oats 25g 3g 16g 1g 3g
12:00h Dymatize Elite Egg Protein 50g 37g 5g 0g 0g
Milled Flax Seeds 25g 6g 0g 8g 9g
14:30h Whole Wheat Bread two slices (60g) 6g 24g 2g 8g
Low Fat Salami 100g 17g 0g 2g 0g
Cottage Cheese 100g 12g 3g 2g 0g
17:00h Low Fat Fish (Hake Fillets) 300g 50g 0g 2g 0g
Broccoli 300g 8g 20g 1g 8g
Olive Oil 15g (tablespoon) 0g 0g 15g 0g
21:00h Cottage Cheese 250g 30g 5g 5g 0g
Natural Peanut Butter 20g 5g 4g 10g 2g
Total: 252g 102g 63g 34g
Calories: 1008 kcal 408 kcal 567 kcal -
Total Calories: 1983 kcal

 

Notes for Low Carb Day Nutrition Plan:
- 6 meals during the day, 4 solid food meals and 2 shakes
- macronutrient content is very close to 'theoretical' values. Don't worry if you are off much more than this, even if you use small kitchen scale to measure food - trust me, you have to measure your food when keeping accurate food log.
- Meal Replacement Powders (MRP) used in this example are just that - example. I like both Labrada ProV60 and Dymatize Elite Egg Protein (Chocolate flavor both), but you can use any similar protein powders
- supplements: some multivitamin and multimineral supplement will do fine. Also, 2-3 omega-3 pills during the day will correct ratio of fatty acids. They will also add 20-30 kcal, but that is more than acceptable. If you intend to take joint support supplements or anything similar, check carb content. Creatine supplements should be creatine ethyl ester or creatine ethyl ester hydrochloride. If you are taking creatine monohydrate, add few grams to your shakes, although usability could be little lower due to slow nature of used shakes. Dieting pills should be taken as recommended throughout the day - just be careful about sleep, blood pressure and other possible problems - I told you to check few things with your doctor or physician before going on the diet, right?

Medium Carb Day Nutrition Plan

Meal Food Amount Protein Carbs Fats Fibers

07:00h

Omega-3 Eggs 2 eggs (120g) 14g 1g 12g 0g
Egg Whites from 10 'ordinary' eggs 35g 5g 0g 0g
Whole Wheat Bread one slice (30g) 3g 12g 1g 4g
09:30h Ultimate Nutrition Protein Sensation 81 50g 40g 5g 3g 0g
Oats 50g 7g 33g 3g 5g
12:00h Gaspari Nutrition MyoFusion 50g 34g 7g 4g 1g
Milled Flax Seeds 25g 6g 0g 8g 9g
14:30h Whole Wheat Bread two slices (60g) 6g 24g 2g 8g
Low Fat Salami 100g 17g 0g 2g 0g
Cottage Cheese 100g 12g 3g 2g 0g
Tomato 150g 1g 7g 0g 2g
17:30h Lean Meat (Veal Schnitzels) 200g 45g 0g 5g 0g
Broccoli 300g 8g 20g 1g 8g
Olive Oil 7g (half of tablespoon) 0g 0g 7g 0g
21:00h Cottage Cheese 250g 30g 5g 5g 0g
Natural Peanut Butter 20g 5g 4g 10g 2g
Total: 263g 126g 65g 39g
Calories: 1052 kcal 504 kcal 585 kcal -
Total Calories: 2141 kcal

 

Notes for Medium Carb Day Nutrition Plan:
- again, 6 meals during the day, 4 solid food meals and 2 shakes
- macronutrient content is OK, slightly more protein and fats (by few grams), carbs are lower by ~ 25g - just enough room for an apple as daily snack. Since calories are just right, if you eat that apple, try to have smaller one :o)
- MRP and creatine supplements - please, see Notes for Low Carb Day Nutrition Plan
- HIIT workout should be done around 16:00h if possible. There is no Post Workout Meal (PWM) shake after HIIT running, just healthy solid meal at 17:30. If you have problems recovering from HIIT running, decrease little bit MRPs at 09:30h and at 12:00h, take only 25g of oats at 09:30h shake and after HIIT workout, make small, but effective PWM shake consisting of 'only' 25g of Labrada Power Carb, 25g of Ultimate Nutrition ISO Sensation 93, 5g creatine monohydrate, 10g of powdered BCAA and maybe 10g of glutamine. This way, you will promote muscle regeneration after workout, without increasing calories altogether. In this PWM recipe, recommended supplements can, of course, be replaced with other similar supplements. (since we are using in this PWM shake 'very' fast carbs, 'very' fast whey protein, pure BCAA powder, pure creatine monohydrate, there is also a good chance that at least some of the glutamine end up in blood stream instead in cells of digestive system).

High Carb Day Nutrition Plan

Meal Food Amount Protein Carbs Fats Fibers

07:00h

Omega-3 Eggs 2 eggs (120g) 14g 1g 12g 0g
Egg Whites from 10 'ordinary' eggs 35g 5g 0g 0g
Whole Wheat Bread one slice (30g) 3g 12g 1g 4g
09:30h Ultimate Nutrition Protein Sensation 81 50g 40g 5g 3g 0g
Oats 50g 7g 33g 3g 5g
12:00h Gaspari Nutrition MyoFusion 50g 34g 7g 4g 1g
Milled Flax Seeds 25g 6g 0g 8g 9g
14:30h Whole Wheat Bread two slices (60g) 6g 24g 2g 8g
Low Fat Salami 100g 17g 0g 2g 0g
Cottage Cheese 100g 12g 3g 2g 0g
Tomato 150g 1g 7g 0g 2g
16:00h BSN NO-Xplode 1 serving 0g 6g 0g 0g
17:30h Labrada Power Carb 50g 0g 50g 0g 0g
Ultimate Nutrition BCAA 12,000 Powder 2 scoops (12g) 12g 0g 0g 0g
Dymatize ISO-100 50g 43g 2g 0g 0g
Optimum Micronized Creatine Powder 5g 5g 0g 0g 0g
Labrada GlutaLean 10g 10g 0g 0g 0g
C Vitamin 0.5g - 1g 0g 0g 0g 0g
18:30h Lean Meat (Veal Schnitzels) 200g 45g 0g 5g 0g
Broccoli 300g 8g 20g 1g 8g
Olive Oil 7g (half of tablespoon) 0g 0g 7g 0g
21:00h Cottage Cheese 250g 30g 5g 5g 0g
Natural Peanut Butter 20g 5g 4g 10g 2g
Total: 333g 184g 65g 39g
Calories: 1332 kcal 736 kcal 585 kcal -
Total Calories: 2653 kcal
 
Notes for High Carb Day Nutrition Plan:
- all supplements mentioned in table are given for your example, again, which one will you use, that is up to you.
- 6 meals during the day (4 solid, 2 shakes), one preworkout shake (BSN NO-Xplode or any similar preworkout energy booster) and one post workout shake that will knock your socks off :o) - and promote many positive processes in your body that will lead to muscle regeneration and hopefully muscle gains. Also, first solid meal after PWM shake has only complex carbs (broccoli in example), since it is already evening.
- daily protein intake in this example is around 10% higher than desired amount (333g vs 300g), but since carbs and fats are little bit lower, daily calorie intake is just 100 kcal higher. Don't forget that we have counted even creatine monohydrate as 'protein' (creatine is after all combination of amino acids), so reason more not to worry about 'excess' protein. Just drink plenty of water every day - 5 liters or more.
- take your multivitamin and multmineral tablets and omega-3 pills as before. Be careful with dieting pills when taking preworkout energy supplements.

What to say about these nutrition plans in the end? They are real life examples of nutrition on three different days. Your eating habits, personal preferences and many other reasons and conditions will define what kind of nutrition plan works for you - and under what circumstances. So, don't be afraid to experiment, just use common sense and logic. And keep food log exact, because how will you know where are you going, if you don't know where are you now ...

 

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