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need help with macronutrients

Answered on August 19, 2014
Created September 12, 2012 at 9:09 AM

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.

F694fc245d03b64d6936ddb29f4c9306

(2613)

on November 12, 2012
at 02:45 PM

If you want to thank them, then upvote the answer.

65ca40f5389f52a37c2bae8af43dc5a6

(0)

on September 13, 2012
at 07:38 AM

Thanx a lot man

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6 Answers

1
F040035b2008ec80b205481afbd39ad4

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

HTHs

0
89fa2da4805b0b4e54b77a5a20a2e206

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

http://1percentedge.com/ifcalc/

0
65ca40f5389f52a37c2bae8af43dc5a6

on October 29, 2012
at 01:40 PM

Thanx for the all the help much appreciated

F694fc245d03b64d6936ddb29f4c9306

(2613)

on November 12, 2012
at 02:45 PM

If you want to thank them, then upvote the answer.

0
8946001e6cd5c05ff42fa2c8eeb2747b

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."

0
2e1591c76896828077b930de5107f1af

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

0
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on September 12, 2012
at 11:44 AM

Marius,

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.

65ca40f5389f52a37c2bae8af43dc5a6

(0)

on September 13, 2012
at 07:38 AM

Thanx a lot man

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