They look fine, but I wouldn't carb cycle. I think if you want to gain muscle, you're going to need more macros (for more cals, obviously) and since your carbs are already relatively high, there's no need to take an artificially low or higher day in my opinion. Just keep adding fuel.
Like what?2) Leucine. I've been reading about it, and your recommendation to get 3-4g per meal to maximize MPS. The thing is, I like to eat certain foods that have protein but a very low leucine content, meaning that I'm generally not hitting 3g / leucine in every meal.
About 4-5oz or 20-30g of protein from any of the sources you listed is going to get you right about 3g leucine by itself. Combined with the trace proteins of your carbs (which are synergistic with protein), you're likely fine unless you are getting <20g protein from animal per mealAccording to my calculations, w/ good protein sources (I use greek yogurt, eggs, milk, chicken, turkey, and am starting to add more beef and fish), I'd generally need about 40g protein per meal to get 3g leucine. Factoring in protein from bread, pasta, oats, vegetables, and the fact that I eat 5 meals / day on Training days, it's actually difficult to hit the leucine target within my protein macro limit, which is already on the high side compared to your TBAB "muscle gain" recommendation.
No, I just try to be compliant the next day and this is my general rule of thumb3) If you go over (or under) daily macros, should you adjust the next day? E.g., if I somehow go over my calorie goal on Monday with 500 calories of protein and fat, should I decrease my target macros on Tuesday by an equivalent number? Does the approach differ if one is cutting vs gaining?