Hey guys,I'm male 22 years old I weigh in at 76kg I'm 181cm Approx 11% bodyfat
I use the leangains method for cutting, plus 10% on training days and minus 35%on my rest days My calorie needs seem to be 3000 on training day,this adds up to 450gr of carbs Which is a lot,does this sound right isn't that only a refeed number? Please help.
asked byMarius (0)
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on October 15, 2012
at 06:48 PM
I dug out an old spreadsheet a quickly plugged in your numbers. Assuming the following:
- Height: 181cm
- Age 22
- BF: 11%
- LBM: 68kg
- Weight: 76kg
Your BMR works out at around 1850.
I plugged in a low activity factor and protein values of 2.5kg on an R-Day and on a T-Day (kept high as you are cutting). I've gone for fat levels of 60g on a R-Day and 30g on a T-Day. So your numbers work out as:
- 170g T-Day Protein
- 30g T-Day Fat
- 377g T-Day Carbohydrate
- 170g R-Day Protein
- 60g R-Day Fat
- 58g R-Day Carbohydrate
on March 04, 2013
at 09:39 PM
this is a great calculator for IF'ing..enter all your specifics and it breaks it down in great detail .. good luck
on October 29, 2012
at 01:40 PM
Thanx for the all the help much appreciated
on October 01, 2012
at 03:09 PM
Unless you are an elite athlete, 3000 calories at 181 cm isn't the right number. The calorie requirements on the calculator are quite a bit off once you go above "lightly active."
on September 15, 2012
at 03:02 PM
those carbs will help you build muscle, do you up the fats on the non-training day? thats what i do
on September 12, 2012
at 11:44 AM
If you are happy with your composition, and not struggling to stay at 11%, then I say keep it up.
60% of your diet as carbohydrates would be a lot for me. If you are trying to loose weight and drop body fat, you may want to consider dropping some of those carbs in favor of fat.