most recent 30 from http://paleohacks.com 2013-05-21T13:15:01Z http://paleohacks.com/feeds/question/148812 http://www.creativecommons.org/licenses/by-nc/2.5/rdf http://paleohacks.com/questions/148812/need-help-with-macronutrients Marius 2012-09-12T09:09:20Z 2013-05-14T01:22:00Z

<p>Hey guys,I'm male 22 years old I weigh in at 76kg I'm 181cm Approx 11% bodyfat</p> <p>I use the leangains method for cutting, plus 10% on training days and minus 35%on my rest days My calorie needs seem to be 3000 on training day,this adds up to 450gr of carbs Which is a lot,does this sound right isn't that only a refeed number? Please help.</p>

http://paleohacks.com/questions/148812/need-help-with-macronutrients/149586#149586 crightfunnylol 2012-09-15T15:02:02Z 2012-09-15T15:02:02Z

<p>those carbs will help you build muscle, do you up the fats on the non-training day? thats what i do</p>

http://paleohacks.com/questions/148812/need-help-with-macronutrients/152970#152970 Tyler 2012-10-01T15:09:59Z 2012-10-01T15:09:59Z

<p>Unless you are an elite athlete, 3000 calories at 181 cm isn't the right number. The calorie requirements on the calculator are quite a bit off once you go above "lightly active."</p>

http://paleohacks.com/questions/148812/need-help-with-macronutrients/155924#155924 Asclepius 2012-10-15T18:48:07Z 2012-10-16T11:29:05Z

<p>I dug out an old spreadsheet a quickly plugged in your numbers. Assuming the following:</p> <ul> <li>Height: 181cm</li> <li>Age 22</li> <li>BF: 11%</li> <li>LBM: 68kg</li> <li>Weight: 76kg</li> </ul> <p>Your BMR works out at around 1850.</p> <p>I plugged in a low activity factor and protein values of 2.5kg on an R-Day and on a T-Day (kept high as you are cutting). I've gone for fat levels of 60g on a R-Day and 30g on a T-Day. So your numbers work out as:</p> <ul> <li>170g T-Day Protein</li> <li>30g T-Day Fat</li> <li>377g T-Day Carbohydrate</li> <li>170g R-Day Protein</li> <li>60g R-Day Fat</li> <li>58g R-Day Carbohydrate</li> </ul> <p>HTHs</p>

http://paleohacks.com/questions/148812/need-help-with-macronutrients/158744#158744 marius 2012-10-29T13:40:05Z 2012-10-29T13:40:05Z

<p>Thanx for the all the help much appreciated</p>

http://paleohacks.com/questions/148812/need-help-with-macronutrients/183237#183237 maryDeeeeeee 2013-03-04T21:39:57Z 2013-03-04T21:39:57Z

<p>this is a great calculator for IF'ing..enter all your specifics and it breaks it down in great detail .. good luck </p> <p><a href="http://1percentedge.com/ifcalc/" rel="nofollow">http://1percentedge.com/ifcalc/</a></p>