% Body Fat

150.8
18.2%

LBM (in lbs)

Maintenance Caloric Intake

123
1850
Fat Caloric
Intake

DURING PRIME
Workout (-300) Max Caloric Intake
Protein (0.8 grams/LBM)
wk 1-2 30 grams of carbs
wk 3 75 grams of carbs w/i 3 hours of workout
wk 4 100 grams of carbs

1550
395
120
300
400

1036
856
756

Non-Workout (-500) Max Caloric Intake

Protein (.7 grams/LBM)
wk 1-3 no carbs
wk 4 50 grams of carbs

1350
345
0
200

112
89

DURING ADAPT
Workout (-200)
Protein (1 grams/LBM)
Carbs (0.75 grams/LBM)
Fat

1650
493
370
787

Non-Workout (-600)
Protein (0.8 grams/LBM)
Carbs (0.3 grams/LBM)
Fat

1250
395
148
708

DURING SURGE
Workout (+400)
Protein (1.5 grams/LBM)
Carbs (1 gram/LBM)
Fat

2250
740
493
1017

Non-Workout (-200)
Protein (1.25 grams/LBM)
Carbs (0.5 grams/LBM)
Fat

1650
617
247
787

DURING COMPLETE
Workout (+300)

2150

Protein (1.5 grams/LBM)

Carbs (1 gram/LBM)
Fat
Non-Workout (-400)
Protein (1 grams/LBM)
Carbs (0.25 gram/LBM)
Fat

740
493
917
1450
493
123
834

Current Body Fat

6%-12%
12.1%-15%
15.1%-19%
19.1%-22%
22.1% or above

Maintenance Caloric Intake

(per pound of LBM)
17
16
15
14
13

Protein (in grams)

Carbs (in grams)

Fat (in grams)

99
99
99

30
75
100

115
95
84

99
99

0
50

106
84

Protein (in grams)

Carbs (in grams)

Fat (in grams)

123

93

87

99

37

79

Protein (in grams)

Carbs (in grams)

Fat (in grams)

185

123

113

154

62

87

Protein (in grams)

Carbs (in grams)

Fat (in grams)

185

123

102

123

31

93