Outline of the diet and 24 day carb cycle: The premise of this plan, like most carb cycling is to keep my protein and fat intake on an even keel (more or less) and rotate high and low carb days. I'll be rotating days at which I eat 3, 2, 1, and 0 meals with carbs, and the 24 day cycle will be: 3210,3210,1232,1012,3210,1010. The only reason that I've broken it down into 4 days at a time is because I cook that much food at a time and this way I can figure out how much I need to cook and when.

Regardless of which day it is I'll drink 4 liters of water per day and take:
1 multi, 1,000 mg calcium, 3 g C, 800 i.u. E, 3 Joint Formula, 4 acidophilius, 2 servings Citrucel, etc. Meals will occur roughly at 6:30am, 10:00am, 1:00 pm, 4:00 pm, 7:00pm, and 10:00 pm.

3 Carbohydrate Meals:...pro...carb.....fat
M1 - 10 egg whites...........35........5.......0
.........1 egg yolk...............2.5........0.......5
.........1/2 c oatmeal.............4......27.......3
.........1 apple.......................0......23.......0
M2 - 4 oz chicken.............26........0....1.5
........1 c oatmeal..................8......54.......6
M3 - 8 oz turkey................52........0.......3
........1 T Udo's Oil................0.........0....14
M4 - 4 oz chciken..............26........0....1.5
........1/2 c oatmeal...............4.......27......3
........1 apple.........................0.......23......0
M5 - 10 egg whites.............35........5......0
.........1 yolk........................2.5........0......5
M6 - 4 oz turkey.................26........0....1.5
.........1/2 T Udo's Oil............0.........0......7
..........................................----------------------
.......................TOTAL.........221...164...5 0.5 ~ approx. 1995 calories

2 Carbohydrate Meals - cut oatmeal and apple from M1

.......................TOTAL.........217...114...4 7.5 ~ approx. 1750 calories

1 Carbohydrate Meal - additionally cut oatmeal from M2, add 1/2 T Udo's to M2

.......................TOTAL.........209.....60... 46.5 ~ approx. 1495 calories

0 Carbohydrate Meals - additionally cut oatmeal and apple M4

....................... TOTAL.........204...10...45.5 ~ approx. 1265 calories
caveat: can eat additional protein on the 0 carb meal day if I'm hungry, so for example, I could eat 8 oz turkey or chicken at M2-M4 if I feel like it.


How did I pick my numbers??? Well, there is nothing special about my numbers. The bodybuiding Gods did not come down and say unto me, "You shall consume x grams of protein per lbs of bodyweight..." But I thought that I would explain myself anyway. If I were to set a ong term goal for my weight it would be 140 lbs, and 140 x 1.5 = 210, so that's how I came up with the amount of protein. 45-50 grams is pretty much just what it came to. I to be able to eat some egg yolks and to take some EFAs with my dry chicken and turkey (Udo's Oil on chicken and turkey is yummy). I like to eat about 50 grams of carbs before I workout, so I tried to keep my carb meals at about 50 grams per meal. I'm eating apples because I like them and because I'm not trying to get (or going to get) super lean in this 24 days and I don't think it will make a bit of difference. If I were lean to begin with I'd trade in the apples for more oatmeal but I don't think it matters much when your 20+% body fat like I am now.