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Macros for cutting: 1.3 x BW for protein, .75-.8 x BW Carbs, .35 x BW Fats
Rest days: .55 x BW carbs Refeed Day: 175% of norma carb intake
Weight: 180ish?
234g Protein 936 calories
135gCarbs-144g Carbs (99g Carbs rest day)(240ish refeed)calorizes vary from 396-540-960
63g Fat 567 calories
Calories: 1899-2043-2463 Refeed Goal: 2463 calories, 63g Fat, 240g Carbs, 234g protein
Moderate goal: 2043 Calories, 234 Protein, 63g Fat, 140g Carbs
Broccoli: 105 calories, 18g Carbs, 9g Protein (3 servings)
Chicken 4 ounces: 180 calories, 4g Fat, 35g protein (x 4 = 720 calories, 16g Fat, 140g protein)
Celery 60 calories, 15g Carbs(10 servingsish)
PBJ sandwhich: 500 calories, 79g Carbs, 24.5g Fat, 14.5g Protein
1 Wheat Slice: 40 calories, 14g Carb, 1g Fat, 2g protein 1 tbsp Jelly: 50 calories, 13g Carbs
Low goal: 1899 Calories, 63g Fat, 234g Protein, 99 Carbs (36-54-10)
Broccoli: 105 calories, 18g Carbs, 9g Protein (3 servings)
Chicken 4 ounces: 180 calories, 4g Fat, 35g protein (x 4 = 720 calories, 16g Fat, 140g protein)
Celery 60 calories, 15g Carbs(10 servingsish)
Total: 885 calories, 16g Fat, 33g Carbs, 149g Protein
3 Eggs: 210 calories, 15g Fat, 18g Protein
Refeed Goal: 2463 calories, 63g Fat, 240g Carbs, 234g protein
SAME as regular day except Now I want 400ish calories of pure carbs(90g at least).
Can most definetly and would recommend being flexible to switch stuff out.