Method's Carb Cycling v8

Pounds Enter your self-specific values in all blue boxes. Weight(lbs)

Inches

Years

Height(in)

Age

250

Male

67

28

ATTENTION: To calculate suggested values for FEMALES, click the "female" tab at the bottom of the page. The current page will calculate different values which are suggestions for male athletes only.

Method's Carb Cycling Decoder ©2008…not really but don't take credit for my shit ;P -Based

upon an article by Christian Thibaudeau

"The Carb Cycling Codex" -Guidelines by Dr. John Berardi Activity Levels… Sedentary Very Light Activity Light Activity Moderate Activity High Activity

1 ...This means doing nothing all day (watching TV and sleeping). 1.2 ...This means doing nothing physical. Working a desk job or on a computer and 1.4 …This means having a non-physical job (desk, computer, etc.) but performing so 1.6 ...This means having a non-physical job, performing some sort of physical activi 1.8 ...This means either training plus a physical job or non-physical job and twice-a-

Extreme Activity

2 ...This means a very physical job and daily hard training.

Enter Activity Level Here 1.5 Body type

1 If body type is ectomorph (hardgainer) enter 3, if body type is mesomorph (athletic) enter 2, if bo

BMR (Male) [in calories]

2280.05

Calories needed to maintain current body mass, given a sedentary lifestyle.

NEW!!! You can choose what percentages of each macronutrient you desire Percentages Adjust these boxes to your liking →

Protein

(I recommend consuming at least 25% fat)

Carbohydrate Fat 50

20

30 That works...

USAGE: On either the fat loss or muscle gain diet, you will choose 2

days

out of your week to b

Prioritize these days according to activity/lifting. I.e., If you run a Mon/Wed/Fri Squat/Bench/Deadlift split, your days might looks like this:

Monday:

High Carb Tuesday: Low Carb Wednesday:

Moderate Carb

Thursday:

Low Carb High Carb Saturday: Moderate Carb Sunday: Low Carb Friday:

Note also, that the Meal labeled "Meal 2/PWO" is meant, on your lifting days, to account for your post workout shake and/or meal. Fat Loss Diet

All boxes below are calculated for you, do not change their values, they will change automatically This is your custom-tailored meal plan!

Low Carb Days Meal 1

Meal 2/ PWO

Meal 3

Meal 4

Meal 5

Meal 6

Protein (g)

57.0

57.0

57.0

57.0

57.0

57.0

Carbs (g)

25.7

51.3

25.7

-

-

-

-

-

-

30.4

30.4

30.4

Good Fat (g)

Moderate Carb Days Meal 1 Protein

57.0

Carbs Good Fat

34.2 -

Meal 2/PWO Meal 3 Meal 4 Meal 5 57.0 57.0 57.0 68.4 -

34.2 -

30.4

Meal 6 57.0

57.0

30.4

30.4

High Carb Days Meal 1

Protein Carbs Good Fat

Meal 2/PWO

57.0 42.8 -

Meal 3

57.0 85.5 -

Meal 4

57.0 42.8 -

Meal 5

57.0 30.4

Meal 6

57.0 30.4

57.0 30.4

Avg. Cals/Week →

19,016

Avg. Cals/Day →

2,717

Avg. Deficit/Day →

704

Avg. Deficit/Week →

4,925

Est. Weight Loss/Week (lbs.) →

1

Muscle Gain Diet

Low Carb Days Meal 1

Meal 2/PWO

Meal 3

Meal 4

Meal 5

Meal 6

Protein (g)

78.38

78.38

78.38

78.38

78.38

78.38

Carbs (g)

35.27

70.54

35.27

0

0

0

0

0

0

41.8

41.8

41.8

Good Fat (g)

Moderate Carb Days Meal 1

Meal 2/PWO

Meal 3

Meal 4

Meal 5

Meal 6

Protein Carbs Good Fat

78.38 47.03 0

78.38 94.05 0

78.38 47.03 0

78.38 0 41.8

78.38 0 41.8

78.38 0 41.8

High Carb Days Meal 1 Protein

78.38

Carbs Good Fat

58.78 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 Meal 6 78.38 78.38 78.38 78.38 78.38

117.57 0

58.78 0

0 41.8

0 41.8

0 41.8

Avg. Cals/Week →

26146.52

Avg. Cals/Day →

3735.22

Maintenance Diet Low Carb Days Meal 1

Protein (g) Carbs (g) Good Fat (g)

Meal 2/PWO

71.25 32.06 0

71.25 64.13 0

Meal 3

71.25 32.06 0

Meal 4

Meal 5

71.25 0 38

Meal 6

71.25 0 38

71.25 0 38

Moderate Carb Days Meal 1 Protein Carbs Good Fat

71.25 42.75 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 Meal 6 71.25 71.25 71.25 71.25 71.25 85.5 42.75 0 0 0 0 0 38 38 38

High Carb Days Meal 1 Protein Carbs Good Fat

71.25 53.44 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 Meal 6 71.25 71.25 71.25 71.25 71.25 106.88 53.44 0 0 0 0 0 38 38 38 Avg. Cals/Week → Avg. Cals/Day →

Good Luck, and Good Lifts! …Method

job or on a computer and not performing any type of physical activity during your day. uter, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training. ome sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at. n-physical job and twice-a-day training sessions.

orph (athletic) enter 2, if body type is endomorph ("fat storing" easy gainer) enter 1.

cronutrient you desire!

ut of your week to be High Carb,

ays might looks like this:

2 days to be Moderate Carb, and 3 days to be Low Carb!

ake and/or meal.

y will change automatically.

Protein eaten today→ Protein remaining to be eaten today →

0

2,736

3,762

Don't worry about these cells…

342.01 3,420

Carbohydrate eaten today→

0

Carbohydrate remaining to be eaten today... If Low Carb → If Moderate Carb → If High Carb → Fat eaten today→ Fat remaining to be eaten today →

102.6 136.8 171 0 91.2

Daily Grams of Protein per Lb. of 9576.23 bodyweight: 3693.69 1.37 (I recommend 1.2 to 1.5 grams per pound of bodyweight daily) 5745.74

13167.31 Daily Grams of Protein per Lb. of 5078.82 bodyweight: 7900.39 1.88

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

Daily Grams of Protein per Lb. of bodyweight: 1.71

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

11970.28 4617.11 7182.17 23769.56 3395.65

Low Carb!

Don't worry about these cells…

yweight daily)

yweight daily)

yweight daily)

Pounds

Years

Inches

Enter your self-specific values in all blue boxes. Weight(lbs) Height(in)

132

Male

Age

66

32

ATTENTION: To calculate suggested values for MALES, click the "Male" tab at the bottom of the page. The current page will calculate different values which are suggestions for FEMALE athletes only.

Method's Carb Cycling Decoder ©2008…not really but don't take credit for my shit ;P -Based

upon an article by Christian Thibaudeau

"The Carb Cycling Codex" -Guidelines by Dr. John Berardi Activity Levels… Sedentary Very Light Activity Light Activity Moderate Activity High Activity

1 ...This means doing nothing all day (watching TV and sleeping). 1.2 ...This means doing nothing physical. Working a desk job or on a computer and no 1.4 …This means having a non-physical job (desk, computer, etc.) but performing som 1.6 ...This means having a non-physical job, performing some sort of physical activity 1.8 ...This means either training plus a physical job or non-physical job and twice-a-da

Extreme Activity

2 ...This means a very physical job and daily hard training.

Enter Activity Level Here 1.6 Body type

1 If body type is ectomorph (hardgainer) enter 3, if body type is mesomorph (athletic) enter 2, if bo

BMR (Female) [in calories]

1364.38

Calories needed to maintain current body mass, given a sedentary lifestyle.

NEW!!! You can choose what percentages of each macronutrient you desire Percentages Adjust these boxes to your liking →

Protein

(I recommend consuming at least 25% fat)

CarbohydrateFat 40

30

30 That works...

USAGE: On either the fat loss or muscle gain diet, you will choose 2

days

out of your week to b

Prioritize these days according to activity/lifting. I.e., If you run a Mon/Wed/Fri Squat/Bench/Deadlift split, your days might looks like this:

Monday:

High Carb Tuesday: Low Carb Wednesday:

Moderate Carb

Thursday:

Low Carb High Carb Saturday: Moderate Carb Sunday: Low Carb Friday:

Note also, that the Meal labeled "Meal 2/PWO" is meant, on your lifting days, to account for your post workout shake and/or meal. Fat Loss Diet

All boxes below are calculated for you, do not change their values, they will change automatically This is your custom-tailored meal plan!

Low Carb Days Meal 1

Meal 2/ PWO

Meal 3

Meal 4

Meal 5

Protein (g)

28.38

28.38

28.38

28.38

28.38

Carbs (g)

23.94

47.89

23.94

0

0

0

0

0

18.92

18.92

Good Fat (g)

Moderate Carb Days Meal 1 Protein

28.38

Carbs Good Fat

31.93 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 28.38 28.38 28.38 28.38 63.85 0

31.93 0

0 18.92

0 18.92

High Carb Days Meal 1

Protein Carbs Good Fat

Meal 2/PWO

28.38 39.91 0

Meal 3

28.38 79.82 0

Meal 4

28.38 39.91 0

Meal 5

28.38 0 18.92

28.38 0 18.92

Avg. Cals/Week → Avg. Cals/Day → Avg. Deficit/Day → Avg. Deficit/Week → Est. Weight Loss/Week (lbs.) → Muscle Gain Diet

Low Carb Days Meal 1

Meal 2/PWO

Meal 3

Meal 4

Meal 5

Protein (g)

40.02

40.02

40.02

40.02

40.02

Carbs (g)

33.77

67.54

33.77

0

0

0

0

0

26.68

26.68

Good Fat (g)

Moderate Carb Days Meal 1

Meal 2/PWO

Meal 3

Meal 4

Meal 5

Protein Carbs Good Fat

40.02 45.02 0

40.02 90.05 0

40.02 45.02 0

40.02 0 26.68

40.02 0 26.68

High Carb Days Meal 1 Protein

40.02

Carbs Good Fat

56.28 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 40.02 40.02 40.02 40.02

112.56 0

56.28 0

0 26.68

0 26.68

Avg. Cals/Week → Avg. Cals/Day →

Maintenance Diet Low Carb Days Meal 1

Protein (g) Carbs (g) Good Fat (g)

Meal 2/PWO

36.38 30.7 0

36.38 61.4 0

Meal 3

36.38 30.7 0

Meal 4

Meal 5

36.38 0 24.26

36.38 0 24.26

Moderate Carb Days Meal 1 Protein Carbs Good Fat

36.38 40.93 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 36.38 36.38 36.38 36.38 81.86 40.93 0 0 0 0 24.26 24.26

High Carb Days Meal 1 Protein Carbs Good Fat

36.38 51.16 0

Meal 2/PWO Meal 3 Meal 4 Meal 5 36.38 36.38 36.38 36.38 102.33 51.16 0 0 0 0 24.26 24.26 Avg. Cals/Week--> Avg. Cals/Day-->

Good Luck, and Good Lifts! …Method

m of the page.

ng Decoder

credit for my shit ;P

an Thibaudeau

ng Codex"

hing TV and sleeping). rking a desk job or on a computer and not performing any type of physical activity during your day. desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training. performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at. cal job or non-physical job and twice-a-day training sessions.

y hard training.

ype is mesomorph (athletic) enter 2, if body type is endomorph ("fat storing" easy gainer) enter 1.

of each macronutrient you desire!

days

out of your week to be High Carb,

ft split, your days might looks like this:

2 days to be Moderate Carb, and 3 days to be Low Carb!

ost workout shake and/or meal.

eir values, they will change automatically.

Meal 6 28.38 0

Protein eaten today→

18.92 Protein remaining to be eaten today →

0

1702.75

2401.31

170.27 2183.01

Carbohydrate eaten today→

0

Carbohydrate remaining to be eaten today... Meal 6 28.38 0 18.92

If Low Carb → If Moderate Carb →

95.78 127.71

If High Carb →

159.63

Fat eaten today→ Fat remaining to be eaten today →

0 56.76

Meal 6

28.38 0 18.92 11791.52 1684.5 498.51 3489.54 1

Meal 6 40.02 0 26.68

Meal 6

Daily Grams of Protein per Lb. of 4767.69 bodyweight: 3448.06 1.29 (I recommend 1.2 to 1.5 grams per pound of bodyweight daily) 3575.77

40.02 0 26.68

Meal 6 40.02

6723.67

0 26.68

Daily Grams of Protein per Lb. of 4862.65 bodyweight: 5042.75 1.82

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

Daily Grams of Protein per Lb. of bodyweight: 1.65

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

16629.07 2375.58

Meal 6

36.38 0 24.26

Meal 6 36.38 0 24.26

Meal 6 36.38 0 24.26

6112.42 4420.59 4584.32 15117.33 2159.62

most of you are at.

s to be Low Carb!

Don't worry about these cells…

ound of bodyweight daily)

ound of bodyweight daily)

ound of bodyweight daily)

Just kidding… ;) Hope you enjoyed!