Refeeds & carb cycling: good carbs & macro ration

[Etana]

I'm beginning a carb cycling deficit, and my high cal days should have higher carbs. I'm looking to average 1400 cal / week, with the high days at 2100 cal, (including 100cal for fishoil and psyllium husk.)

1. What macro ratio am I looking for? I think it would be 1x BW protein (175 g protein, really that much? whew! ??)... so something like
20% fat, 50% carb, 30% protein?

fat: 20%, so 420 cal / 9= 47g fat
carb:50%, so 1050 cal /4 = 263g carb
2100cal - 1470cal carb & fat = 630 cal protein / 4= 157g protein
Does this look okay for ratios and math?


I originally intended this thread to be a request for ideas for healthy carbs for refeed / carb high days:
2. For the carbs, I tend to eat lots of non starchy vegies and love fruit. I believe I'm supposed to add starchy carbs, and that the vegie carbs are best? So I have chestnuts, corn, sweet potato, white potato, banana ... what other starchy carbs are recommended here? What about grains? oats, rice.. is this the time for them? What about pasta, which I don't crave, but I do love restaurant linguini and red clam sauce.

3. What about fats? Oh, I guess if my calories will be up at 2100cal, there's still plenty of room for healthy fats like egg, avocado, nuts, olives. 47 grams is really pretty low on the fats, if 10g of that is fish oil.

This carb cycling will also teach me a lot about living a healthy maintenance.
thanks a lot

[hazeldazel]

Starchy veggies:
Yams
Butternut/Kubota/Acorn/Winter squashes
Plantain
Beans
Parsnip
Turnip
Rutabega
Carrots

[LaraT]

wholegrains are excellent sources of carbs--oats, quinoa, bulgur, barley, buckwheat, wheat berries etc.

[sunshinekisses]

1. What macro ratio am I looking for?

Don't think in terms of ratios
On high carb days, your protein should be 1g/lb BW, carbs should be 2-2.5xBW, and fats should be under 50g. You want fat to be low on high carb days.

That being said: the numbers you've calculated look great.
47g fat
263g carb
157g protein


2. For the carbs:
carbs on high carb days should be primarly starchy carbs


3. What about fats? again, so long as you keep fat to under 50g on high carb days, its all good.