This document provides a macronutrient breakdown for a 104kg individual over a 4 week carb cycling phase, including protein, carbohydrate, and fat amounts in grams and calories for training days, rest days, and a refeed day. The goal is body composition changes with a weekly calorie target of 21,524 calories and a 500 calorie deficit on training and rest days and a 500 calorie surplus on the refeed day.
This document provides a macronutrient breakdown for a 104kg individual over a 4 week carb cycling phase, including protein, carbohydrate, and fat amounts in grams and calories for training days, rest days, and a refeed day. The goal is body composition changes with a weekly calorie target of 21,524 calories and a 500 calorie deficit on training and rest days and a 500 calorie surplus on the refeed day.
This document provides a macronutrient breakdown for a 104kg individual over a 4 week carb cycling phase, including protein, carbohydrate, and fat amounts in grams and calories for training days, rest days, and a refeed day. The goal is body composition changes with a weekly calorie target of 21,524 calories and a 500 calorie deficit on training and rest days and a 500 calorie surplus on the refeed day.
Name Weight (kg) 104 Time Frame 4 weeks Goal Body Comp
Weekly Calories 21524
Training Days Rest Days Refeed Day Training Days Rest Days Refeed Day (grams) (grams) (grams) (calories) (calories) (calories) Calories 2932 2932 3932 Bodyweight Multiplier 33 33 33 Deficit/Surplus -500 -500 500