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Old 12-11-2010, 05:09 PM   #3
BendtheBar
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Natural Bodybuilder Brad Borland uses this method:

Protein - 1 to 1.25 grams per pound of bodyweight.
Fats - Keep fat intake at about 30 % of your total calorie intake.
Carbs - Carb Cycling: You will have a low carb day for 3 days (0.5 - 1 gram per pound) followed by a medium carb day (2 grams per pound) and finally a high carb day (2.5 to 3 grams per pound).

So based on his weight, a starting point would be:

Protein - 195 to 240 grams per day
Carbs: A high, medium and low day like this:

Low for 3 days - 95 grams to 195 grams of carbs
Medium for 1 day - 390 grams
High for 1 day - 485 to 585 grams

Fats - 30% as follows:

On Low Carb days - About 600 calories, or 66-67 grams. This varies based on carbs and proteins.
On Medium days - About 1040 cals, or 115 grams.
On High days - About 1290 cals, or 143 grams.

Calories are about:

Low Carb Days - 1657 to 2486 cals
Med Carb Days - 3342 to 3600 cals
High Carb Days - 3885 to 4710 cals

Zig Zag method

Based on an approx. lean mass. 7 day eating plan, including high and low days:

* 3000 calories
* 2600 calories
* 3000 calories
* 2600 calories
* 3000 calories
* 2600 calories
* 2600 calories

Low, Medium and High Calorie Cycling for Fat Loss

* Monday - 2100 calories (Low). 200 grams of protein, 70 grams of fat (roughly 30% of calories), and 167.5 grams of carbs.
* Tuesday - 2700 calories (Moderate). 200 grams of protein, 90 grams of fat (roughly 30% of calories), and 272.5 grams of carbs.
* Wednesday - 3300 calories (High). 200 grams of protein, 100 grams of fat (roughly 30% of calories), and 400 grams of carbs.
* Thursday - 2100 calories (Low). 200 grams of protein, 70 grams of fat (roughly 30% of calories), and 167.5 grams of carbs.
* Friday - 2700 calories (Moderate). 200 grams of protein, 90 grams of fat (roughly 30% of calories), and 272.5 grams of carbs.
* Saturday - 3300 calories (High). 200 grams of protein, 100 grams of fat (roughly 30% of calories), and 400 grams of carbs.
* Sunday - 2700 calories (Moderate). 200 grams of protein, 90 grams of fat (roughly 30% of calories), and 272.5 grams of carbs.
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