Hey guys, I’m new to carb back loading but not to tracking my macros. I have read the book. I’m 34, 5’10. Weigh 178 lbs and would estimate I’m around 20%BF.

I find the macro calculator tables in the book quite confusing. Would like some clarification if how I’m using the table below is correct, thanks.

My main goal is fat loss. I’ve set my target body weight at 170 lbs. I am going to do Strength Accumulation.

The table for the low carb part of the day for a target of 170 lbs says this:

Protein low 72.6
Protein high 129.6
Fat 31.5
Low carb Calories 690
Protein Deficit low 46.4
Protein deficit high 82.9

I eat one meal for lunch as the low carb part of my day. So this means as a minimum I should eat 72.6g of protein during this meal and 31.5g of fat right? And I should aim for 690 calories during this meal right?

So during my back load, since I went for my minimum protein earlier in the day, I should pick the high deficit number and consume 82.6g of protein? And if I had picked the high protein number during the low carb part of the day then I’d pick the low deficit protein grams for my back load at 46.4? Is this correct? Just want to be sure I use the table correctly.

I guess this would mean my protein range to aim for for each day could be calculated by adding 72.6+ 82.9 = 155.5 as the low end of the range and 129.6+46.4=176g as the high end of the range. Does that make sense?