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!
