Carb Cycling Plan · 3 Train Days/Wk

Weekly Meal Plan

Fat loss target 5–10 lb from DEXA baseline 201 lb / 18.8% BF. Lean preservation prioritized.

Daily Targets
High day2,500 kcal
Low day2,150 kcal
Mod day2,300 kcal
Protein~200 g
Wk avg2,320 kcal
Deficit~280 /day
High-Carb Day
Training · Mon · Wed · Fri
Breakfast
4 whole eggs + 3 egg whites scrambled. 1 cup cooked barley (160 g cooked / 50 g dry) with 150 g blueberries and a splash of 0% milk. Black coffee.
640 kcal · 48P / 75C / 18F
Lunch
200 g pulled poached chicken. 225 g roasted yellow potatoes (1 medium-large) with rosemary and 1 tsp olive oil. 180 g broccoli with garlic.
680 kcal · 60P / 70C / 14F
Snack
1.5 cups (340 g) 0% Greek yogurt with 150 g blueberries and 1 tbsp honey.
290 kcal · 38P / 35C / 1F
Dinner
200 g sirloin tip steak. 1 cup cooked barley (160 g cooked / 50 g dry). 2 cups (130 g) sautéed kale with garlic and 1 tbsp olive oil.
720 kcal · 58P / 60C / 26F
Optional · Post-Workout
1 scoop Diesel whey with water if hungry or training was hard.
120 kcal · 25P / 0C / 0F
Day Total
2,450
kcal
229
protein g
240
carbs g
59
fat g
Low-Carb Day
Rest · Tue · Thu · Sat
Breakfast
4 whole eggs + 3 egg whites. 2 cups (130 g) sautéed kale with garlic and 1 tbsp olive oil. 1 cup (225 g) 0% cottage cheese on the side.
530 kcal · 55P / 10C / 28F
Lunch
2 cans tuna (or 200 g pulled chicken). 2 cups (130 g) kale, thawed and squeezed. 2 tbsp olive oil + lemon + vinegar, garlic, salt, pepper.
580 kcal · 60P / 8C / 32F
Snack
1.5 cups (340 g) 0% Greek yogurt with 75 g blueberries and 1 scoop Diesel whey stirred in.
340 kcal · 55P / 18C / 1F
Dinner
225 g extra lean ground beef cooked with garlic and onion. 180 g broccoli with 1 tbsp olive oil. Mixed greens with vinegar.
580 kcal · 60P / 12C / 28F
Day Total
2,030
kcal
230
protein g
48
carbs g
89
fat g
Moderate Day
Rest · Sunday
Breakfast
4 whole eggs + 3 egg whites scrambled. ½ cup cooked barley (80 g cooked / 25 g dry) with 75 g blueberries and a splash of 0% milk.
540 kcal · 48P / 35C / 18F
Lunch
200 g pulled chicken. 110 g yellow potatoes (½ medium). 180 g broccoli with 1 tsp olive oil and garlic.
540 kcal · 58P / 35C / 14F
Snack
1.5 cups (340 g) 0% Greek yogurt with 75 g blueberries.
240 kcal · 38P / 18C / 1F
Dinner
225 g extra lean ground beef with garlic and onion. 2 cups (130 g) sautéed kale with 1 tbsp olive oil. Mixed greens with vinegar.
600 kcal · 60P / 12C / 30F
Day Total
1,920
kcal
204
protein g
100
carbs g
63
fat g

Notes

Portion key. Barley: 1 cup cooked = 160 g cooked = 50 g dry. Potato: 225 g raw = 1 medium-large yellow potato (about a fist). Kale: 2 cups (130 g) raw or thawed-and-squeezed.
Cook potatoes ahead and refrigerate. Reheating from cold builds resistant starch — gentler glucose response, feeds gut bacteria.
Sunday prep, ~30 min. Cook 4 cups dry barley (~12 cups cooked). Roast 4 lbs / 1.8 kg yellow potatoes, cool, refrigerate. Brown 1 kg ground beef with garlic and onion, portion. Hard-boil a dozen eggs as backup protein.
Whey is a buffer. Menu hits ~200 g protein without leaning on it. Use post-workout or to top up a meal that came up short.
Track waist, not just scale. 3× weekly weigh-in (same time/conditions) plus weekly waist at navel. Waist is the better signal that fat — not water or lean — is moving.