Pre-carb mealtime macro calculator

[Matthew Cook]

I want to make sure I understand the pre-carb macronutrient chart in the back of the book, so any advice from experienced users would be greatly appreciated.

Using the Target BW of 200 as an example I would need to eat anywhere between 85.4 – 152.5 grams of protein, 37g fat and a total of 810 kcals for the entire day prior to backloading?

And also eat anywhere from 54.6 – 97.5 grams of protein in the evening with the carb backloading meals? Do I have all this correct? Thanks in advance.

[Richard Schmitt]

You would want to eat more fat with the protein, but yes essentially that is a way to do it. You could go the lower end of protein in the first half of the day, then have the higher end of protein the second half, PWO time. Fats is good to half at least half a gram for every one gram of protein for being ULC during the day.

[Matthew Cook]

Thanks. I thought the recommendation of only 37 grams of fat for the ULC part of the day was a tad low. So essentially for the ULC part of the day protein grams and fat grams are in a 2:1 ratio, but calorically they will be close to equal then?

One more question regarding this..would I need to do anything different with protein and fat since I am training fasted in the morning? Like maybe eating the higher end of recommended protein post training during the ULC part of the day and the lower end of protein in the evening when I am backloading? Thanks again.

[Brandon D Christ]

The fat and calorie recommendations in the chart are minimums.

[BoogieMan]

I also reacted on the EXTREMELY low caloric content the first part of the day. Especially if I compare it to the meal examples in the end of the book that contains A LOT more calories during first part of the day.

Example
OFF DAY has about 1600kcal inc snack up to and including lunch.
Dinner on off day seems wrong since it states hypertrophy shake + 0.5-1 pizza. Eating hugh glycemic carbs (shake) + loads of fat and more high glycemic carbs (Pizza) on an off day (=NOT after training) seems counter intuitive to what books says about body not being able to store fat AFTER training. Normally You should NOT mix fat and high glycemic carbs unles training so I am pretty sure the book is wrong here. Any one feel like commenting?

Backloading when training at 9 p.m. has around 2000 kcal up to lunch inc snacks (high carb part of day starts with dinner)

I have found several things not matching in the book and will put up a few questions about it.
– One of them is on the table mentioned vs meal plans.
– Another one is on meal plan like the high carb content for dinner when training at 9p.m. (dinner=HyperShake + something heavy & carby)
– A more interesting one is WHEN to backload. The word backload tells me that I should eat carbs AFTER training (othewise it should be FRONT-load 😀 ).
Also the fact that after resistance training is the time when body cants store carbs as fat made me think that this would be the right time. BUT the book says in two places at least (and several places on the net) that I should back-load the day BEFORE TRAINING. That does not sound good if day before is OFF day since then You would explode in carb + fat calories (pie, cake ice cream) when not training hence store it as fat….very strange and not straight forward in my opinion

• This reply was modified 9 years, 6 months ago by BoogieMan.
• This reply was modified 9 years, 6 months ago by BoogieMan.
• This reply was modified 9 years, 6 months ago by BoogieMan.

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