Daily Macros by Meal

Meal 1
P – 65
C – 12-20
F – 20

Intra
C – 30

Meal 2
P – 70
C – 132-140
F – 0

Meal 3
P – 60
C – 100
F – 20

Meal 4
P – 70
C – 100
F – 10

Daily Macro/Calories Total
P – 265
C – 374-390
F – 50-55
C – 3000-3100

Two nights a week meal for is replaced with a “free”/cheat meal.

Calorie calculator
BMR cals – BW(lbs) x9

Activity Level
Sed x 1.2
Light x 1.3
Mod x 1.5
Very x 1.7
Extreme x 1.9

Pro – 0.8-1.2g x BW(lbs)
Fat – .35g x BW (minimum)

How many meals: 3-6 (MAYBE argue for slightly higher frequency if you’re really training hard)

How much to adjust for SLIGHT change:
Most males: 200cals
Most female: 100cals

How much to adjust for FASTER change:
Most males: 500cals
Most female: 250cals

FOR TWO CONSECUTIVE WEEKS:
For bulking:
– More than 2lb increase in a week and I’ll opt for faster decrease in cals
– More than 1lb increase in a week and I’ll opt for slight decrease in cals
– Gaining 1/2-1lb weekly, I’ll leave calories the same
– Dropping weight, I’ll opt for the faster increase
– Staying the same or less than 1/2lb gained and I’ll opt for slight increase

For cutting
– weight gained, I’ll opt for the faster decrease
– Weight stays the same or less than 1/2lb lost in a week, I’ll opt for slight decrease
– Losing 1/2lb-2lbs a week I’ll leave calories the same
– Losing more than 2lbs a week, I’ll opt for slight increase (variable dependent)

Macronutrient ratio?
– personal preference
– Training intensity

Carb/nutrient timing?
– personal preference

Carb cycling?
– Personal preference
– Extremely lean
– Dieting for a long period of time

Outliers? Yes. Tons.