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Old 06-11-2011, 10:41 AM   #5
highkick09
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Quote:
Originally Posted by rippednmichigan View Post
Sup HK, seem your over thinking this a lot bro. Didn't you ask this same question last week haha (not trying to bash you here) Just want you to step back and slow down. This is really one of the most simplest diets out to follow. Find your daily cals for both no-carb days and card-up days. Then split that up through out the day.

Summary of Guidelines for the Carb-Load


8-10 grams of carbohydrates per kilogram of lean body mass should be consumed during the initial 24 hours of the carb-load. This will make up 70% of the total calories consumed. During the second 24 hours, approximately 5 grams/kg should be consumed which will be approximately 60% of the total calories consumed.
Protein intake should be approximately 1 gram per pound during all phases of the carb-load. In the first 24 hours, this will represent about 15% of total calories, in the second 24 hours, this will represent about 25% of total calories.
Fat intake should be kept at 15% of total calories during the first 24 hours, or a maximum of 88 grams of fat. Fat intake should be roughly cut in half during the second 24 hours of the carb-load.

Sample calculations for a carb-load for different body weights So simplify the calculations for the carb-load, the following charts give approximate amounts of protein, fat, carbohydrate, and total calories for the carb-load phase, based on different amounts of lean body mass. During the first 24 hours of carb-loading, carbohydrate intake should be 10 grams per kilogram of lean body mass or 4.5 grams of carbs per pound of lean body mass. This will represent 70% of the total calories consumed. The remaining calories will be divided evenly between fat (15% of total calories) and protein (15% of total calories).

Figure 1 gives estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass.


* The total calories consumed during the first 24 hours of the carb-load will be approximately twice what was being consumed during the lowcarb week. During the second 24 hours of carb-loading, carbohydrates will make up 60% of the total calories, protein 25% and fat 15%.


Once again, the above amounts should be considered guidelines only. Experimentation coupled with good record keeping will help an individual determine the optimal amounts of nutrients to consume during their carb-up.


LET ME KNOW IF THIS HELPS< I CAN HELP YOU FURTHER IF YOU NEED IT. I'm getting ready to go out here in a bit so I will check in.
Hey dude I was last week & this week too. It is just i can`t keep it simple if i do not follow a set way i will screw up refeed day you know, because i have never been a person who eats junk, gluten, dairy, yeast, fruit etc & it is usually always been veg, legumes, lentils, meats & nuts so when a refeed comes around it makes me uneasy then when i can`t decide what to eat i will tell myself you need to replenishment your muscles then anything in sight is consumed. no mercy lack of control once set loose.

why i like a path set up bro!
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