Need Help About "Calorie Cycling"

[defcon]

Hey Everyone.. Okay, im 5'9, round 145lbs.. im looking to tone my body a bit ( basically wanna drop 10 lbs ) then im going to bulk up once i get to a 10% bf or so, right now im not sur what %bf i am.. but i would say a little bit above the average for a male. Well anyway.. if im looking to lose a bit of fat but keep as much muscle as i should, i was wondering if calorie cycling would allow me to do this? i dont know anything about the topic tho, so can someone give me some info about it please? here is my diet plan i will follow...50p/20c/30f

Monday:
- Cals = weight x 11
- Workout #1
Tuesday:
- Cals = weight x 12
- Cardio ( 45 minutes of low-intensity )
Wednesday:
- Cals = weight x 13
- Workout #2
Thursday:
- Cals = weight x 14
- Cardio ( 45 minutes of low-intensity )
Friday:
- Cals = weight x 9
- Workout #3
Saturday:
- Cals = weight x 9
- Cardio ( 45 minutes of low-intensity )
Sunday:
- Cals = weight x 16
- Light Full Body Workout, Cardio ( 15 minutes of high-intensity )

eat a little below maintenance calorie wise, hit the treadmill 5 days a week following training, train at a fast pace and follow a diet that's high pro, mod carb and fat. Have a protein drink pre-training, a simple carb/whey protein cocktail post training (within a half hour of finishing training) then a solid protein/complex carb meal about an hour later. Have another solid meal of protein and complex carbs about 3 hours later, then eat an all protein meal 3 hours after that and have a protein shake right before bed with no added carbs. Casesin would be ideal.

Eat like that 6 days a week and carb up 1 day a week. Use complex carbs for carbing up. A quick note: No carbs close to bed and don't mix fat and carbs.

This plan will help you get the job done.

www.killdevill.com

"...the ability to destroy a planet is insignificant compared to the power of the force".

[Rosii]

Whats the reasoning behing calorie cycling? Are you keeping it in sync with what you should be burning in your workouts? Or is it something else

[defcon]

I dont know the purpose behind calorie cycling.. thats why i posted this thread but anyway.. what are some examples of good complex carbs i should eeat on my carb up day?

[patk]

I wouldn't cycle my calories. It's best to keep a daily routine as far as your diet. Eat the same things at the same times and then do like bigkraut said and carb up on sunday with complex carbs. Sweet potatoes, Brown rice and Oatmeal are best. Hope this helps, take care.

patk

"BE INTENSE"

[defcon]

okay.. so lets say monday, tuesday, wed. thurs. fri. and sat i follow a 50p/20c/30f with my cals set at BW x 11, on sunday what would my ratio of p/c/f be, and how many cals shed i aim for on sunday, where sunday is my carb up day..

[patk]

I would say try and keep your calories the same, lower your protein and your fats a little and up your complex carbs. What exactly are you consuming mon. through sat. and what are you eating? If you want to get technical let me know exactly what you're eating and when. Also, is your sunday(carb up day) a cheat day. There are so many variables..if you want to email me specifics...I could further help you. Take care.

patk

"BE INTENSE"

[defcon]

Well, monday through sat. some of my meals are as follows.. ( protein shake, 4 egg whites, serving of oatmeal ) always for breakfast.. then i'd prolly have a 6oz chicken brest and some steamed brocclie, then my next meal might be a salad ( romain lettuce, tomatoe, 4.5oz tuna and some canola oil ), then all my other meals are combinations of tuna and other stuff ( cottage cheese sumtimes, tabasco sauce others, peanuts, full fat mayo, ect ), i never eat carbs after 2.. and sunday is the day im still unsure about.. so i can't really list what i would eat.. but if i want to keep the calories the same on sunday, then i should follow a 40p/40c/20f ratio or sumthing like that?