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  1. #1
    ScarbyPls Scarbarrow's Avatar
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    ??? Carb Cycling and macros???

    I'm 231lbs 6'0
    i go to the gym Monday,Tues,Thurs,Fri,Sat

    i consume 2000 calories a day

    how could i calculate my macros to align with my calories per day/ i wanna carb cycle but i'm not sure on how to do both things?

    sorry little tired so you may not even understand what i'm tryin to say/ask.
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  2. #2
    Registered User jrcoreymv's Avatar
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    You're going to want to keep your protein high always, so subtract from fat any calories you want to dedicate to carbs. For example on low carb days, you'll have high fat and high protein. On moderate and high carb days you'll have low or moderate fat. Make sure you're still hitting your minimum requirements for fats though, even on high carb days (about .35-4g/lb bodyweight minimum).
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  3. #3
    Cooler than you. Shrederator's Avatar
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    Originally Posted by Scarbarrow View Post
    I'm 231lbs 6'0
    i go to the gym Monday,Tues,Thurs,Fri,Sat

    i consume 2000 calories a day

    how could i calculate my macros to align with my calories per day/ i wanna carb cycle but i'm not sure on how to do both things?

    sorry little tired so you may not even understand what i'm tryin to say/ask.
    Not enough calories, holy crap.

    Go here quick and read.

    http://forum.bodybuilding.com/showth...hp?t=121703981
    I achieve nutritional fortitude by a method which shall not be named, lest the peasants learn to read.
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  4. #4
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by Scarbarrow View Post
    I'm 231lbs 6'0
    i consume 2000 calories a day
    Your caloric intake is catastrophically low.

    Originally Posted by Scarbarrow View Post
    how could i calculate my macros to align with my calories per day.
    See: http://forum.bodybuilding.com/showth...#post436716771

    Originally Posted by Scarbarrow View Post
    i wanna carb cycle but i'm not sure on how to do both things?
    Don't.

    Just learn the basics and start with a rational diet.
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  5. #5
    Registered User Jukia5880's Avatar
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    Scarbarrow sorry to hi-jack this thread, but rather than start a new one...

    Like to ask Wonderpug for some input...

    @Wonderpug, can you critique this for me..will be adjusting as neccessary..

    Started at 187lbs 22% B/F, went on Keto for 7weeks, down to 170lbs, my lbm works out to be around 150-155lbs..

    Carb-cycling..

    S - High, Chest/Bi, C220, P180, F60 - 2150 Cals
    S - Low, Back/Tri, C115, P180, F60 - 1720 Cals
    M - No, Rest/Cardio MISS, C-0, P180, F60 - 1260 Cals
    T - Low, Shoulders/Traps, C115, P180, F60 - 1720 Cals
    W - No, Rest/Cardio LISS, C-0, P180, F60 - 1260 Cals
    T - High, Legs, C220, P180, F60 - 2150 Cals
    F - No, Rest/Cardio HIIT, C-0, P180, F60 - 1260 Cals

    Thanks
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  6. #6
    Cooler than you. Shrederator's Avatar
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    That was pretty funny what you did right there ^
    I achieve nutritional fortitude by a method which shall not be named, lest the peasants learn to read.
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  7. #7
    Registered User Jukia5880's Avatar
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    Originally Posted by Shrederator View Post
    That was pretty funny what you did right there ^
    ..
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  8. #8
    Chasing cats since 1967 WonderPug's Avatar
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    Originally Posted by Jukia5880 View Post
    @Wonderpug, can you critique this for me.. Carb-cycling...
    I don't think it's useful and certainly not worth the extra effort involved in varying intake.

    Originally Posted by Jukia5880 View Post
    S - High, Chest/Bi, C220, P180, F60 - 2150 Cals
    S - Low, Back/Tri, C115, P180, F60 - 1720 Cals
    M - No, Rest/Cardio MISS, C-0, P180, F60 - 1260 Cals
    T - Low, Shoulders/Traps, C115, P180, F60 - 1720 Cals
    W - No, Rest/Cardio LISS, C-0, P180, F60 - 1260 Cals
    T - High, Legs, C220, P180, F60 - 2150 Cals
    F - No, Rest/Cardio HIIT, C-0, P180, F60 - 1260 Cals
    Caloric intake is way too low, fat intake is too low and it's functionally impossible to consume 0 grams of CHO per day on a whole food diet.
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  9. #9
    Registered User Jukia5880's Avatar
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    Originally Posted by WonderPug View Post
    Caloric intake is way too low, fat intake is too low and it's functionally impossible to consume 0 grams of CHO per day on a whole food diet.
    When i say 0 CHO i mean everything else baar.. vegi's and any trace.

    This is how i calculated these numbers..

    Protein = 1.5g per lb of bodyweight every day regardless of CHO intake
    Fat = 40-50g rough intake as a static daily figure, day in day out
    Carbs = 1.5-1.75g per lb on high days, around 0.75-1g per lb on low days and no CHO on no CHO days (if you hadn’t guessed that)
    So for our 200lb man, what does this look like?

    High CHO days
    Protein = 300g and 1200 calories (4 calories per gram)
    Carbs = 300g and 1200 calories (4 calories per gram)
    Fat = 50g and 450 calories (9 calories per gram)

    Total intake = 2850

    Low CHO days
    Protein = 300g and 1200 calories
    Carbs = 150g and 600 calories
    Fat = 50g and 450 calories

    Total intake = 2250

    No CHO days
    Protein = 300g and 1200 calories
    Carbs = N/A
    Fat = 50g and 450 calories

    Total intake = 1650 (a little more for additional CHO from fibrous veg, whey etc)


    These numbers, and we know how much bodybuilders and dieter love numbers, are then put into the following days. 2 high, 3 low and 2 no CHO days in the week, structured in a cyclical manner and not blocked together

    As a TWI (total weekly intake) that equates to 15750 calories which in turn breaks down to an average of 2250 calories ED (every day)

    Assuming the 200lb gent has a maintenance of 3000 calories ED this then put us in a negative figure of 750 calories for the day, 5250 calories for a week and in terms of weight loss 1.5lbs

    So average Joe at 200lb has an intake of around 11 x his body weight. Cutting figures are generally based around 10-12 whilst maintenance comes at around 14-15. For ease of use, these fit in nicely with the suggestions made. As much as I hate ratios based on bodyweight alone, why the heck not add one to make things that little bit simpler for you.
    Link to whole Article.. http://www.uk-muscle.co.uk/losing-we...b-cycling.html
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  10. #10
    Chasing cats since 1967 WonderPug's Avatar
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  11. #11
    Registered User Jukia5880's Avatar
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    Looking at it, your right cals defo need to be increased, i'll adjust my High and Low days with more carbs and fat.

    Thanks
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  12. #12
    Registered User Jukia5880's Avatar
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    Arrr..so based on that link (which i did check out before, but ended up using the other)

    My Daily Cals 2770.. I train just over 10hrs a week.. so this comes under athlete..can't be right i bulked on just under 3000.

    Cals based on sitting on my ass all day office and gym 3-5days.. works out 2100.. seems a little more reasonable for me for losing

    P - 187g
    F - 77g
    C - 164g

    2100cals.. x 7 days = 14700

    My previous calc = 1645 x 7 = 11520

    DOoo.. 3180 Wk short

    Thanks repped.
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  13. #13
    ScarbyPls Scarbarrow's Avatar
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    So 2000 is to low?


    i wanna lose around 2 pounds from my diet alone, and one pound from working out which = 3 pound weight loss a week.
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  14. #14
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    in on dis here thread.
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  15. #15
    has no use for a name n0useforaname's Avatar
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    Originally Posted by Scarbarrow View Post
    So 2000 is to low?


    i wanna lose around 2 pounds from my diet alone, and one pound from working out which = 3 pound weight loss a week.
    You are bigger and taller than me and I'm cutting on 2600 a day. I think your diet needs attention.
    Learning something new here every single day... and I'm still not sure if I understand : /
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