How many extra cals do you eat on high carb days? (carb cycling)....

[BigCyp]

Hi guys,

Just a quickie

I am currently 6 weeks into a cut, with v. strict diet (1.5g protein pplbw, 0.45g fat pplbw & remaining calories carbs - only 100g daily at my present weight)

Using ECA also & fasted cardio am (3x25mg + 200mg caff. + 75mg asprin first two doses)

So..............I need to pick your brains re carb cycling:

How many extra calories in carbs do you consume on high carb days? (This won't be my 'cheat meal day' so i'll be getting extra carbs from wholegrain sources mainly)

Thanks in advance

BigC

[Aussie Duffman]

.five fat your cals sound too low . About three hundred carbs on high days but you are meant to lower fat cals on those dajys but sounds like overall cals are too low need ya weight in pounds time 2.2

[Super Natural]

Hard to give  ball park figure but..

I'd also say 300g carb refeed is a good start if you are consistently losing +- a pound a week. If you are dropping more than 1-1,5 pounds week and getting very depleted you may need more up to 400-700g (How quickly you eat through your glycogen stores depends on your metabolism/bodytype, how intensely you train, amount of cardio etc) IMO until you are shredded you don't want to over carb each week when cutting. Or else you lose too many fat loss days...when in a fat loss mode, I try stay slightly depleted just have small "top up" days so I can keep functioning,training hard and keep my thyroid happy. once you are really shredded you can get more aggressive with carb up days.

[BigCyp]

Great thanks guys, 300g was roughly what I expected

May up the fat a tiny bit after next high carb day then, maybe .55