Quote Originally Posted by going4****** View Post
66 + (6.23 x 217) + (12.7 x 71) - (6.8 x 27)
66 + 1351.91 + 901.7 - 183.6
2136.1
2136.1 x 1.725

3684.7725
that makes sense, k, so let's start you at 2600cal/day, i want this broken down into 300g of protein, 200g of fibrous carbs and 70g of fat per day split over 6 meals

only pre and post workout will have complex carbs and the rest of the meals will be fibrous carbs

once a week you will do a refeed which will be 300g of complex carbs along with your 300g of protein and 70g of fat

on days you only do cardio(you will be doing cardio every day) you will only consume fibrous carbs, keep protein the same, drop the carbs to 120g and add 15g of fat