Need help on designing a carb cycling diet

[wordski]

Hi guys and gals, well I currently have lost about 20 pounds since I started working out.But I am stuck around 288 on a empty stomach(I just bought a digtal scale last week).I want to get on a good weight loss diet and I see most here do carb cycling diets.That's what I want to do but I dont know how low on carbs I should do on low carb days and how high I should go on high carb days.I also dont know what foods are considered high in carbs and what are low, i use sparkpeople.com to track my food intake.According to spark,my daily calorie intake should be between 2500-2900,carbs 287-471.
I WOULD APPRECIATE SOME HELP SETTING UP A GOOD DIET THAT I CAN STICK WITH TO LOSE BODY FAT......That said here are my stats so to speak.
6'3",288,my BMR is 3600,I do cardio 2-3 times a week for 25-30 minutes,not taking any diet aids or supplements,thinking about adding whey shakes

[coffee-guy]

Let's see what you currently eat - you can most likely just start making changes slowly at this point and you will get great results. You wouldn't want to carb cycle until you get into the later stages of fat loss. You could probably benefit the most from just a clean diet with several small meals a day right now.

[wordski]

okay,well for breakfast i just ate 3 egg whites and 2 packets of flavored oatmeal i added nothing to them but pepper on te whites and i used water to prepare the oatmeal.....i will post the rest of my diet later but i plan on going to subway for lunch and eating a 12" parmesan chicken sub(half for lunch and half for dinner) then its off to the gym tonight and i was thinking about a prolab meal repacement after my workout.

[ROCKILLER]

Originally Posted by wordski

okay,well for breakfast i just ate 3 egg whites and 2 packets of flavored oatmeal i added nothing to them but pepper on te whites and i used water to prepare the oatmeal.....i will post the rest of my diet later but i plan on going to subway for lunch and eating a 12" parmesan chicken sub(half for lunch and half for dinner) then its off to the gym tonight and i was thinking about a prolab meal repacement after my workout.

After reading this FH is right. Have a look at some of the diets on here and just keep reading. Packaged oatmeal has tons of sugar and crap in it. You should get some plain oatmeal. Its way cheaper too. As for the eggs, you need more, youre not supposed to be totally starving all day. As for the sandwich, some days thats Ok but youre better off with the chicken or turkey with lots of veggies and mustard no mayo. No cheese either. Even better would be some chicken, brown rice and maybe some black beans. Read about post workout too. General rule is within 15 minutes have a protein shake with some simple carbs and then within an hour a full meal with lots of protein from real food. The thing is, the cleaner you eat, the more food you can have while still keeping your calories low enough to lose weight.

[wordski]

I looked at Controls generic cutters diet and was gonna try to mirror that as closely as possible while making sure I keep my calories in check,so at this point I shouldnt worry about carbs as much?Just make sure i eat cleanly(I assume eating clean is no sugars and junk food,fried foods,etc.?) and make sure i hit my daily calorie limits?

[ROCKILLER]

Exactly, keep the calories it no less than 500 below your BMR so that your body doesnt think its starving. Generally you want to eat your carbs earlier in the day and cut them out around dinner time unless its post workout. At this point, it will be better for you to eat healthy and let your body get used to a healthier lifestyle. Later on down the road you may need stuff like carb cycling but for now concentrate on eating good non-processed food as much as possible and you will keep moving towards your goal.

[wordski]

okay,will do