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4 Days of Carb Cycling

12/19/2014

 
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A few days ago I blogged about my 10 nutrition rules and I've gotten some great feedback along with curiosity of my carb cycling. Here is what 4 days of eating looks like for me. 

Day 1: Low Carb
Breakfast (before workout)
2 egg whites
1 whole egg
1/2c green peppers
3 slices turkey bacon

Post worktout
Protein shake (25-30g protein) made with milk, 1/2 banana and 1TBS PB

Lunch
6oz chicken with lemon
1c broccoli 

Snack
Handful of almonds (if you want me to get specific- 20 almonds)
Cheddar cheese stick

Dinner 
4 oz salmon 
Salad:
    2c baby spinach
   1/2c cucumbers
   1/2 tomato
   1 TBS balsamic vinegarette 

Snack
Kind bar peanut butter and dark chocolate

Totals:  1600 calories  Protein: 140g  
 Carbs:  75g   Fat:   70g

Day 2: Low Carb
Breakfast:
1/4c oatmeal
2 egg whites
1/4c spinach

Post workout
Protein bar (20g protein)
12 almonds 
1 TBS peanut butter

Lunch
4oz chicken
1/4 avocado
1 hard boiled egg, no yolk
1c broccoli

Snack
Hummus and veggies 

Dinner
6oz steak
1c steamed carrots
1/2 steamed snap peas

Snack 
1/2 Apple with 1TBS peanut butter

Totals:
Calories:   1400    Protein:   130g  
 Carbs:   85g   Fat: 54g
Day 3: Very low carb
Breakfast:
Omelette:
   3 egg whites
   2 big mushrooms sliced
   1 small handful shredded 2% cheese 
   1/4 avocado 

Snack (pre workout)
Protein shake (25-30g protein) made with milk 

Lunch (post workout)
1/2  8inch wheat wrap 
6oz chicken
1c lettuce
1TBS balsamic vinegarette
1/4c black beans

Snack
Hummus and peppers
Cheddar cheese stick

Dinner
5oz salmon
1c broccoli 
1/4 small sweet potato

Snack:
6 slices deli ham
3 slices low fat cheese slice 

Totals:  1400 calories   Protein: 160g
Carbs: 55g    Fat: 60g

*With the third day being super low carbs your body is burning just fat to give you energy.

Day 4: High Carb
Breakfast omelette:
   1 whole egg
   1 egg white
   1/4c spinach
   1 small handful 2% cheese 
   1 8inch wheat wrap
3 slices turkey bacon

Snack:
Apple with 2TBS peanut butter

Lunch:
4oz chicken
1 whole sweet potato
1/2 c brown rice

Snack
Zone bar mint chocolate

Dinner
4oz tilapia with lemon
1 huge plate of steaming vegetables

Snack:
2 small handfuls trail mix with M&Ms

Totals:  1600   Protein:  120g    
Carbs: 220g   Fat: 60g


*The fourth day of high carbs confuses your body, since your metabolism is super revved it'll burn through all of this food quickly and will reset your body with carbs to give you energy for the next few days. 




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