carb cycling voor fat-loss vb schema

[Lucky7]

Hallo mede-atleten,

Onderstaand voedingsschema volg ik al een tijdje maar had er graag eens een "carb cycle" schema van gemaakt, door enkel de hoeveelheid carbs de veranderen.
bv op zware trainingsdagen ze te verdubbelen (met uitzondering van het onbijt) en op rust en lichte cardiodagen ze ongeveer op zero te houden.
De normale dag zou ik houden op medium zware dagen.
Het is de bedoeling om:
hi carb day/normal carb/zero carb day in die volgorde af te wisselen

Alle advies is welkom!

ik ben 194cm
92kg
11%
normal carb day
MealItem NamehoevServingsTot CalTot SugarTot CTot FTot PSodiumFiberbreakfastHoney1 tbsp16016170000breakfastOatmeal100gr2,33372,830,2976,894,669,32629,16,99breakfastOrganic Peanut Butter1 tbsp0,5100138442,51breakfastUnsweetened Soya Milk20ml0,082,5600,0160,14400,00080,048breakfastVirgin Flax-seed Oil2 tsp0,6787,1009,38000morning snackGv Banana1 stuk19214210,271,113morning snackMixed Nuts10 gr0,07140,4412,2475,6631,56450,070,553morning snackProtein Shake1 stuk112013223551morning snackUnsweetened Soya Milk250 ml13200,21,800,010,6lunchBeef (lean Minced)130 gr1,3162,5005,8527,0400lunchMixed Vegetables200 gr1,3178,65,2415,720,6553,9372,053,93lunchOlive Oil1 tsp0,3339,6004,455000lunchbrown rice100 gr1,05111,30,52522,890,9452,62501,68afternoon snackapple1 stuk15511,0114,640,18212,5pre-workoutBoiled Potatoes100 gr 0,8851,920,4411,96801,4083,3440,88pre-workoutGrilled Chicken Breast130 gr1,15138001,72527,600pre-workoutMixed Vegetables200 gr1,3178,65,2415,720,6553,9372,053,93pre-workoutOlive Oil1 tsp0,3339,6004,455000pre-workoutTomato Soup1 kom190190,526302post-workoutFrozen Mixed Vegtables200 gr1,3191,75,2415,7203,93104,83,93post-workoutHorse130 gr0,38226,1007,82836,358471,060post-workoutOlive Oil1 tsp0,3339,6004,455000post-workoutQuinoa Cooked80 gr0,788,9016,381,43,1571,4midnight snackCasein Protein1 stuk1110030,5242301midnight snackMixed Nuts10 gr0,07140,4412,2475,6631,56450,070,553midnight snackOrganic Plain Yoghurt100 gr1592,132,74,70,070,8midnight snackapple1 stuk15511,0114,640,18212,5midnight snackSpecial Dark Chocolate10 gr0,565696,22,80,12,80,62465,88112,977284,47876,863185,32041922,92538,894ratio44,20%26,98%28,80%

[Mvos]

MealItem NamehoevServingsTot CalTot SugarTot CTot FTot PSodiumFiberbreakfastHoney1 tbsp16016170000breakfastOatmeal100gr2,33372,830,2976,894,669,32629,16,99breakfastOrganic Peanut Butter1 tbsp0,5100138442,51breakfastUnsweetened Soya Milk20ml0,082,5600,0160,14400,00080,048breakfastVirgin Flax-seed Oil2 tsp0,6787,1009,38000morning snackGv Banana1 stuk19214210,271,113morning snackMixed Nuts10 gr0,07140,4412,2475,6631,56450,070,553morning snackProtein Shake1 stuk112013223551morning snackUnsweetened Soya Milk250 ml13200,21,800,010,6lunchBeef (lean Minced)130 gr1,3162,5005,8527,0400lunchMixed Vegetables200 gr1,3178,65,2415,720,6553,9372,053,93lunchOlive Oil1 tsp0,3339,6004,455000lunchbrown rice100 gr1,05111,30,52522,890,9452,62501,68afternoon snackapple1 stuk15511,0114,640,18212,5pre-workoutBoiled Potatoes100 gr 0,8851,920,4411,96801,4083,3440,88pre-workoutGrilled Chicken Breast130 gr1,15138001,72527,600pre-workoutMixed Vegetables200 gr1,3178,65,2415,720,6553,9372,053,93pre-workoutOlive Oil1 tsp0,3339,6004,455000pre-workoutTomato Soup1 kom190190,526302post-workoutFrozen Mixed Vegtables200 gr1,3191,75,2415,7203,93104,83,93post-workoutHorse130 gr0,38226,1007,82836,358471,060post-workoutOlive Oil1 tsp0,3339,6004,455000post-workoutQuinoa Cooked80 gr0,788,9016,381,43,1571,4midnight snackCasein Protein1 stuk1110030,5242301midnight snackMixed Nuts10 gr0,07140,4412,2475,6631,56450,070,553midnight snackOrganic Plain Yoghurt100 gr1592,132,74,70,070,8midnight snackapple1 stuk15511,0114,640,18212,5midnight snackSpecial Dark Chocolate10 gr0,565696,22,80,12,80,62465,88112,977284,47876,863185,32041922,92538,894ratio44,20%26,98%28,80%

lijkt net of ik in de Matrix zit!

FF opnieuw en duidelijk neerzetten wil je hier reacties op gaan krijgen.

[Lucky7]

dat ben ik aan het proberen , eventjes geduld :-)

[dynobet]

Niet zo sterk schommelen. Dat werkt namelijk niet zo goed.

[Lucky7]

Excuses er is wat foutgegaan bij het kopieren van mn excel-bestand....

normal carb day
MealItem NamehoevbreakfastHoney1 tbspbreakfastOatmeal100grbreakfastOrganic Peanut Butter1 tbspbreakfastUnsweetened Soya Milk20mlbreakfastVirgin Flax-seed Oil2 tspmorning snackGv Banana1 stukmorning snackMixed Nuts10 grmorning snackProtein Shake1 stukmorning snackUnsweetened Soya Milk250 mllunchBeef (lean Minced)130 grlunchMixed Vegetables200 grlunchOlive Oil1 tsplunchbrown rice100 grafternoon snackapple1 stukpre-workoutBoiled Potatoes100 gr pre-workoutGrilled Chicken Breast130 grpre-workoutMixed Vegetables200 grpre-workoutOlive Oil1 tsppre-workoutTomato Soup1 kompost-workoutFrozen Mixed Vegtables200 grpost-workoutHorse130 grpost-workoutOlive Oil1 tsppost-workoutQuinoa Cooked80 grmidnight snackCasein Protein1 stukmidnight snackMixed Nuts10 grmidnight snackOrganic Plain Yoghurt100 grmidnight snackapple1 stukmidnight snackSpecial Dark Chocolate10 gr

totaal calorien =2465 cal
C= 44,20%
F= 27%
P= 28,80%

[Lucky7]

normal carb day
Meal Item Name hoev
breakfast Honey 1 tbsp
breakfast Oatmeal 100gr
breakfast Organic Peanut Butter 1 tbsp
breakfast Unsweetened Soya Milk 20ml
breakfast Virgin Flax-seed Oil 2 tsp
morning snack Banana 1 stuk
morning snack Mixed Nuts 10 gr
morning snack Protein Shake 1 stuk
morning snack Unsweetened Soya Milk 250 ml
lunch Beef (lean Minced) 130 gr
lunch Mixed Vegetables 200 gr
lunch Olive Oil 1 tsp
lunch brown rice 100 gr
afternoon snack apple 1 stuk
pre-workout Boiled Potatoes 100 gr
pre-workout Grilled Chicken Breast 130 gr
pre-workout Mixed Vegetables 200 gr
pre-workout Olive Oil 1 tsp
pre-workout Tomato Soup 1 kom
post-workout Frozen Mixed Vegtables 200 gr
post-workout Horse 130 gr
post-workout Olive Oil 1 tsp
post-workout Quinoa Cooked 80 gr
midnight snack Casein Protein 1 stuk
midnight snack Mixed Nuts 10 gr
midnight snack Organic Plain Yoghurt 100 gr
midnight snack apple 1 stuk
midnight snack Special Dark Chocolate 10 gr

cal 2465
C=44,2%
F=27%
P=28,8%

voila alles manueel aangepast