Some Basics on Food and Water

How to Build a meal for CARB CYCLING:
This is the wordy version

Ingredient	High Carb Meals	Low Carb Meals
Proteins	1 portion	1 portion
Carbs	1 portion	None
Veggies	Unlimited except for root/starchy veggies they count as carbs	Unlimited except for root/starchy veggies they count as carbs
Fats	None	1 Portion
Flavorings	1 portion,  plus unlimited herbs, spices, seasonings	1 portion, plus unlimited spices, seasonings

This is the picture version of complete meals

High Carb Meal Hand Portions

Low Carb Meal Hand Portions

And the portions at a time so they are clear

Protein:

Palm of your Hand (3-4oz or 84-112g)

Carbs:

Clenched Fist, about 1 cup (90-100g)

Veggies:

2 Fists worth, about 2 cups.  Generally unlimited unless starchy

Fats:

End of thumb. About 1 Tablespoon (15g)

Flavorings:

2 fingers worth. About 2 teaspoons (10g)

Water is very important as well.  The recommendation is a minimum of 100 oz.  Most sources say at least a gallon per day (128oz) or to divide your weight in half and consume that...so for me 133oz today.  I am aiming for 5x30oz glasses per day so 150oz is my target.