Carb cycling bulk
Age : 19
Height: 5'11
weight : 217 (however, i'd like to assume when im not shoving a ton of food in my mouth i prob am around 185-190). 185 was the number i chose to use.
I am looking for someone to double check my math, if you don't mind.
BMR = 66 + (13.7 x 84) + (5 x 180) - (6.8 x 19)
Which brakes down to : 66+1150+900-129 = 1987
I fall under moderate activity : 1987 * 1.6 = 3179
I am an endomorph. I chose to increase my total calorie intake by 10% : 3179 + 317 = 3496
I am going to use 1.5/g of body weight for protein and carbs on a moderate day : 270g protein + 270g carbs
If there are 4 calories/g of protein and carbs that comes out to 2160 kcal
If you take 3496 - 2160 = 1336 kcal are left for fats.
If there are 9 calories/g of fat that yields 148g.
Protein + fat are both staples. The only thing that increase on high/low days would be carbs.
On high days it'll go up by 125% and on low days it will go down 75%.
Overall, here is what i came up with :
High : 270 protien 337 carb 148 fat
Moderate : 270 protein 270 carbs 148 fat
Low : 270 protein 202 carbs 148 fat
This is the eating schedual i will be following :
Meal 1 : Carbs + protein meal
Meal 2 : Carbs + protein shake
Meal 3 : Carbs + protein meal
Meal 4 : Protein, fat, and green veggies
Meal 5 : Protein, fat, and green veggies
Meal 6 : Protein, fat, and green veggies
45g / 135 PWO + 67 other meals / 74
Thanks for the help ahead of time. Troy.
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