Focus your carbs to be the meals just before and just after lifting.
Your first and last meals of the day could be mainly protein and fat (mostly for comfort - a fatty meal at the end of the day kills hunger).
Low carb
Non-exercise days
Cardio only/HIIT only days
Moderate carb
Lifting days with no cardio
High Carb
Leg day
Lifting days WITH HIIT
Code:
Calorie/Carb Cycle
Grams % of total cals Grams % of total cals Grams % of total cals
Low (3 days) Medium (2 days) High (2 days)
Protein 145 32% 145 30% 145 27%
Carbs 48 10% 97 20% 145 27%
Fat 117 58% 110 50% 110 46%
Calories 1,825 100% 1,955 100% 2,151 100%
"One cheat meal per week - anything you want, unlimited portion, eat within an hour (to be self limiting).
Consume this cheat meal on a high calorie day, after lifting. "
WEEKLY CARDIO
* 2 sessions of HIIT (could do one on a non-lifting day and one lifting day (upper body), but make sure you have time to eat a couple of well-spaced meals in between if you do this - maybe 5-6 hours.)
* 1 or 2 sessions of 20-30 minute Moderate intensity cardio first thing empty (ideal) OR after training on an upper body training day.
(make sure you leave yourself one day with no exercise)