Hello, I came to realization that high protein diet works for me ( before I tried high carb with bad results)

I have been trying to reduce carbs slowly and at the same time increasing my fat intake. These are my current macros.

300 g of protein

80g fats

135 g carbs.  this is between 1400-1460 calories to burn fat.

Training structure

mon- Legs heavy load for strenght 

tues- HIIt

Wed- chest-biceps

Thrs- Hiit

fri- Legs hyperthropy 

sat- Back-triceps

sun- shoulders&trap.

Scott I need your advice to structure my diet for a carb cycling. I feel I can still go low on carbs by uptaking my fats, but I just dont wanna rush and lose my gainz. thanks.

The best way to carb-cycle without shocking your body and allowing lean gains is to do the following:

1) Determine your TDEE (Total Daily Energy Expenditure) which is your BMR + additional calories based on your activity levels. Plenty of TDEE calculators on the Internet.

2) On your workout days, double your carb intake and reduce the fat such that you meet your desired TDEE goal for the day (250-500 calorie deficit for fat loss/250-500 calorie surplus for muscle gain).

3) On your rest day, cut your carbs in half and increase your fats so you meet the same TDEE goal for the day.

On training days, carbs will be high and on rest days they will be low. Protein stays the same. You now are cycling your carbs in a manner that lets your body know there is a fairly consistent supply of carbs such that it will burn fat on your low carb days versus slowing your metabolism. You shouldn't reduce your carbs too much (<100g) and too consistently unless you are going to do a ketogenic-focused nutrition plan. The body is very smart and prefers glucose to ketone bodies (fats) and therefore will slow down your metabolism and fat burning if it feels glucose will not be in steady supply.

Cycling carbs prevents this from happening as long as your carb levels are high (>200g) on your designated high carb days. Ketogenesis takes a concerted effort to re-train the body to prefer and use ketone bodies (fats) for fuel and learn to have very low carbs consistently (<50g). This type of diet is best for pre-show prep and/or certain medical conditions like epilepsy, diabetes, and cancer.

John