Wednesday, April 18, 2012

WIAW-- Carb Cycle, Low Carb Day

Helloooo Wednesday! Half way through the week and despite the fact I'm on my 3rd low carb day, I feel great! Lots of questions this week about carb cycling, so let me give you the gist of it. Basically, I'm doing 3 low carb days followed by one high carb day. I'll post my low carb day but please remember I'm a tiny person and my goal weight is 105lbs, so if you are taller than 5'1 you will likely be eating more food than me. To figure out exactly what your macros and calories for carb cycling should be, you can click here. If you scroll about halfway down the page you will see two calculators, one for low carb and one for high carb. A couple other things you should be aware of when carb cycling:

- The results are temporary. I really only recommend doing this if you have a special event, photo shoot, vacation etc. coming up. Once you start introducing carbs back into your diet the super lean look will go away. That's not to say you're going to get fat or gain fat when you're done, but you have to be prepared for the water weight and slight increase on the scale afterwards. 
- I really only recommend doing this if you have built up a solid foundation of muscle. When I did a program similar to this last summer, I got my body fat down really low, but I didn't feel muscular and toned because I hadn't built up enough muscle. 
- Keep in mind you will probably lose a bit of muscle in the process which ultimately lowers your metabolism... this is why a 3 week MAX is recommended for carb cycling. 





With that said, here is a low carb day:


Plus: 


Here are my macros: (PLEASE remember this is only if your weight is 105lbs)


M1: 5 egg whites, veggies, and one slice Ezekiel toast
PWO: 1 scoop protein (haven't given this up yet, hopefully next week) with 1/4c oats, spinach, 1/2c almond milk, ice, glutamine
M2: 4 egg white and broccoli muffins (I ate 2 1/2 before I remembered to take a picture)
M3: 4 oz grilled chicken with 10 asparagus spears
M4: Jamie Eason Monster Meatloaf, no oats and 1 cup broccoli
M5: 4oz salsa chicken with Romain lettuce and 1/4 tomato 
M6: 1/2 cup non fat cottage cheese with 1.5 T almond butter-- blended with cinnamon and then into the freezer for an hour. This is my new favorite! 

I've been drinking tons of water and green tea for a little extra energy :)

The first couple days were a little hard, and I was low on energy by the end of the day. I'm thankful that I work out in the morning because I get to have my starchy carbs pre and post workout, so that gives me great energy to have a killer workout. Today I feel much better than I did on Monday and I think my body is definitely starting to adjust! Tomorrow is a high carb day, so I will post that for you guys on Friday. 

35 comments:

  1. is there a recipe for your broccoli and egg white muffins?

    ReplyDelete
    Replies
    1. It's just 4 egg whites and about a cup of broccoli. You can add whatever spices you like- I usually do a little garlic powder and pepper. Then just blend up and bake in muffin tins at 350 for 25 minutes :)

      Delete
    2. I tried yesterday with spinach.. would not call it success :)

      Delete
  2. Thank you for posting - am heading for carb cycling in 3 weeks and clueless so really appreciate these posts xx

    ReplyDelete
  3. When you aren't carb cycling, what do your MACROS look like? I've been playing around with mine. Curious what percents you use :)

    ReplyDelete
    Replies
    1. I try to stick with 40-40-20 when I'm trying to build and 35-40-25 when I want to maintain.

      Delete
    2. Is that carbs, protein, fat or protein, carbs, fat?

      Delete
  4. Hi Brittany!

    Can you give me a more difinitive recipe for your egg white muffins. It's such a coincidence b/c this morning I was looking at them in your previous post (where you say you used egg whites and raw veggies)and want to know exactly how you made them. I rather have the recipe for the egg/broc combo you have listed above. Thanks for more info. I also went to the store to make those, your salsa chicken and your baffalo chicken :)

    Thanks,
    Tammy

    ReplyDelete
    Replies
    1. It's just 4 egg whites and about a cup of broccoli. You can add whatever spices you like- I usually do a little garlic powder and pepper. Then just blend up and bake in muffin tins at 350 for 25 minutes :)

      Delete
  5. Everything looks delicious! I like Ezekiel bread too :)

    ReplyDelete
  6. I seriously LOVE this post sweetheart. I am so impressed with you and what you are doing, but this post really makes me happy. Thank you for pointing out and making it clear to people that this is not a meal schedule you would follow very long and I also LOVE how you point out that muscle = increased metabolism ;) So many people forget that!

    ReplyDelete
  7. Hey Little Bee,
    I absolutely love your blog and all the information you so willingly share! I noticed you mentioned you workout in the morning and have your shake after. I just started jamie eason's livefit trainer on Monday. I've been getting up at 4:45 so I can be in the gym for 5:00(ish). I'm having a hard time figuring out what I should eat before the gym. There's so many different opinions out there! Do you eat the egg whites and ezekial toast before the gym?? Thanks in advance for your help!

    ReplyDelete
    Replies
    1. That's exactly the time I wake up, and I do eat the egg whites and toast before the gym. You have to have fuel for a good workout!

      Delete
  8. Hey little bee, what are the benefits of the ezekiel bread, and which product do you use, I see there are many different types of this bread. Thanks!

    ReplyDelete
    Replies
    1. Hi Morgan, It's whole grain and also contains complete proteins. I use the low sodium bread, brown rice tortillas, and corn tortillas.

      Delete
  9. just found your blog, and i love it :)

    ReplyDelete
  10. Hey Little bee! I love reading your blog and your recipes, fitness stuff, etc. I have been following your blog for a while! The one thing I wanted to point out, as it has helped me a lot at this stage is importance of the post workout insulin spike to ensure amino acid uptake for muscle recovery! So, the oats in the PWO shake are not really gonna be high enough on the glycemic index for that, so try something like a rice cake or some white rice/bread/potato. There are some helpful charts available online to help figure out the GI and sugar of the foods. Goal is to aim for as low sugar but as high on the glycemic chart as you can with your PWO protein. :) Awesome luck to you as you keep leaning out!

    ReplyDelete
    Replies
    1. Thanks for the note! Are you familiar with James Wilson? He is the one that suggested the blended oats post workout instead of fruit.... he said that since the oats are broken down so small from blending they will carry the protein without as much of an insulin spike. Personally I love my 1/2 banana post workout and cannot wait to incorporate that back in! Two more weeks!

      Delete
    2. hey! Yes, I have read some of his stuff on adrenal fatigue. I haven't heard that about blending the oats though... but who knows?! So, is Dr. Wilson suggesting the insulin spike isn't necessary for amino acid uptake? That's different... I would like to read that research. I am always up for learning something! And... I love a 1/2 banana too, but if you can believe it, they actually are not that high on the GI! They are around a 51 or so for a whole banana (so less if you only have 1/2), and "high" is considered more 70 and above. Plus they are pretty high sugar, so not really the best option in that direction. BUT, that said, I do enjoy it in my P.O. shake, just not sure it's optimal for inducing the insulin spike on it's own. Have you heard of waxy maize? That could be added to your shake too. Thanks for all of the info you post on your blog! It's very helpful!

      Delete
    3. k... we are talking about the adrenal fatigue guy right? maybe wrong James Wilson... but he's the only one I know of!

      Delete
    4. Here's his FB page https://www.facebook.com/JamesWilsonFaithFamFit

      Here's what he said about the oat flour: Someone asked what I thought about having dextrose or maltodextrin as part of you post workout carb replacement. These are both a modified corn sugar that spike insulin. Insulin spikes are considered "ok" after a workout because the body is depleted. But I have a better solution...

      I have been having people do oat flour instead of dextrose, maltodextrin and even fruit and I'm seeing much better progress from this with myself and others. The oats are fine enough that it helps sweep the protein into the muscles and I imagine you won't get near the insulin response if any.

      I blend up whole rolled oats into as fine of a powder as I can make it (or you can just buy oat flour). I mix it in with my whey protein powder, glutamine and put in some stevia to help sweeten the oats. The stevia isn't totally necessary though. It is a little granular, but still very easy to drink!

      Delete
    5. cool. I tried it this morning. I will read up some more on this... obviously this isn't the most accepted school of thought on it, but that doesn't mean it's not true! Thanks for sharing!

      Delete
  11. Hey Little B! I started carb cycling as Monday as well so today is my high carb day. Are you following JE's workouts for the carb cycling as well? Next week starts the 30 reps of each workout which im looking forward to..

    ReplyDelete
    Replies
    1. I am! I can't tell if you're being sarcastic or not, but I'm dreading it haha! I'm much more of a heavy lifter so the plyos are absolutely going to kill me!

      Delete
    2. Haha ya i was being sarcastic! Do you feel a big differnce already doing the carb cycling? I feel such a difference in my stomach..although the first 3 days of low carb i was extremely tired and low energy.

      Delete
    3. Ya, my abs are coming our slowly but surly! Definitely with you on the low energy the first couple days, but it's getting easier!

      Delete
  12. hi!! im new to the blog...love it!! im pregnant right now so i might hold off on carb cycling..but it seems to work well for people. maybe after baby? your blog is so motivating!! i def wanna stay in shape during this pregnancy. thanks!

    ReplyDelete
  13. Replies
    1. Hi Andrea- during a carb cycle they're different for everyone. Check out the link I posted above to see what yours would be!

      Delete
    2. oh i thought there may be a definition for what a macros is i have no idea what the concept or definition is and I hear it alot around the blog world:) I'm on week 6 of livefit but have not followed the diet i am seriously struggling w eating clean and remaining the social butterfly that i am(

      Delete
    3. Macros is the breakdown of carbs/protein/fats in your diet. Lots of people follow a 40-40-20 split, so 40 % of your diet is carbs 40% is protein and 20% fats. As far as following the diet, it just ahs to be something you want to do! It can be a bit of a sacrifice but definitely worth it in the end. Also remember diet is 80% of the results you see!

      Delete
    4. i know I say it to myself every day but I am a foody at heart!! I wouldn't even know how to figure out macros. Im going to try and eat cleaner but where does alcohol fit in?

      Delete
    5. Honestly alcohol doesn't fit in. I only drink on special occasions or holidays because alcohol is horrible for your body. It's high in calories and your body will store much more fat when you drink.

      Delete

Recent Posts