What is Carb Cycling

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What is Carb Cycling

Sample Meal Plans

For a 150-lb female, a sample high and low to moderate day might look something like this:

High day

Meal 1: 30 grams carbohydrate, 18 grams protein
½ cup oats (dry measure)
¾ cup egg whites (raw measure)
Meal 2: 30 grams carbohydrate, 18 grams protein

¾ cup brown rice (cooked measure)
2 ¼ oz. (63 grams) chicken breast (cooked measure)
Meal 3: 20 grams carbohydrate, 18 grams protein

½ cup sweet potatoes (cooked measure)
2 ¼ oz. (63 grams) chicken breast (cooked measure)
Meal 4: 30 grams carbohydrate, 18 grams protein (postworkout meal)

½ cup oats (dry measure)
¾ scoop (70 cc) whey protein powder
Meal 5: 20 grams carbohydrate, 18 grams protein

½ cup sweet potatoes (cooked measure)
2 ¼ oz. (63 grams) chicken breast (cooked measure)
Meal 6: 20 grams carbohydrate, 18 grams protein

½ cup brown rice (cooked measure)
1 ¾ oz. (49 grams) top round steak (cooked measure)
Low to moderate day

Meal 1: 20 grams carbohydrate, 28 grams protein
⅓ cup oats (dry measure)
1 ¼ scoop (70 cc) whey protein powder
Meal 2: 20 grams carbohydrate, 28 grams protein

½ cup brown rice (cooked measure)
3 ½ oz. (98 grams) chicken breast (cooked measure)
Meal 3: 28 grams protein, green vegetables, 8 grams healthy fat

2 ¾ oz. (77 grams) top round steak (cooked measure)
2 cups steamed broccoli
1 ½ teaspoons all-natural peanut butter
Meal 4: 20 grams carbohydrate, 28 grams protein (postworkout meal)

⅓ cup oats (dry measure)
1 ¼ scoop (70 cc) whey protein powder
Meal 5: 28 grams protein, green vegetables, 8 grams healthy fat

3 oz. (84 grams) eye of round steak (cooked measure)
1 cup asparagus
16 almonds

For the 250-lb male, a sample high and low to moderate day might look something like this:

High day

Please Note: The carbohyrdrates for this meal total up to 630 grams. This would be a VERY HIGH day. Most don’t need these very often. 375 would be a better carb amount for most people on most high carb days, under typical circumstances.

Meal 1: 90 grams carbohydrate, 40 grams protein
1 ¾ cup oats (dry measure)
1 ¾ scoop (70 cc) whey protein powder
Meal 2: 90 grams carbohydrate, 40 grams protein

2 ¼ cups brown rice (cooked measure)
5 oz. (140 grams) chicken breast (cooked measure)
Meal 3: 90 grams carbohydrate, 40 grams protein

2 ¼ cups sweet potatoes (cooked measure)
1 ½ cup egg whites (raw measure)
Meal 4: 90 grams carbohydrate, 40 grams protein

1 ¾ cup oats (dry measure)
1 ¾ scoop (70 cc) whey protein powder
Meal 5: 90 grams carbohydrate, 40 grams protein

2 ¼ cups brown rice (cooked measure)
5 oz. (140 grams) chicken breast (cooked measure)
Meal 6: 90 grams carbohydrate, 40 grams protein

2 ¼ cups sweet potatoes (cooked measure)
1 ½ cup egg whites (raw measure)
Meal 7: 90 grams carbohydrate, 40 grams protein

2 ¼ cups brown rice (cooked measure)
5 oz. (140 grams) chicken breast (cooked measure)
Low to moderate day

Meal 1: 60 grams protein, 80 grams carbohydrate
1 ½ cup oats (dry measure)
2 ½ scoops (70 cc) whey protein powder
Meal 2: 60 grams protein, 50 grams carbohydrate, 5 grams healthy fat

1 ¼ cup sweet potatoes (cooked measure)
6 oz. (168 grams) top round steak (cooked measure)
1 teaspoon olive oil
Meal 3: 60 grams protein, 10 grams healthy fat, green vegetables

7 ½ oz. (210 grams) chicken breast (cooked measure) spinach salad
2 teaspoons slivered almonds
Meal 4: 60 grams protein, 80 grams carbohydrate (postworkout meal)

1 ½ cup oats (dry measure)
2 ½ scoops (70 cc) whey protein powder
Meal 5: 60 grams protein, 15 grams healthy fat, green vegetables

7 ½ oz. (210 grams) chicken breast (cooked measure)
2 cups steamed broccoli
2 tablespoons all-natural peanut butter
Meal 6: 60 grams protein, 15 grams healthy fat, green vegetables

6 oz. (168 grams) top round steak (cooked measure)
1 cup steamed asparagus
1 tablespoon flax oil

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