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  1. Your training day calorie intake = (Target average daily calorie intake*7)/(Number of training days per week+(Number of rest days per week)*(1-(chosen percentage calorie difference between training and rest days)/100))

    Your rest day calorie intake = ((Target average daily calorie intake*7)/(Number of training days per week+(Number of rest days per week)*(1-(chosen percentage calorie difference between training and rest days)/100))))*(1-chosen percentage calorie difference between training and rest days)

  2. Your training day fat intake = ((Target average daily fat intake*7)/(Number of rest days per week+(Number of training days per week)*(1-(chosen percentage difference between training and rest day fat intake)/100))))*(1-(chosen percentage difference between training and rest day fat intake)/100))

    Your rest day fat intake = (Target average daily fat intake*7)/(Number of rest days per week+(Number of training days per week)*(1-(chosen percentage difference between training and rest day fat intake)/100)))

Please keep questions on topic, write clearly, concisely, and don't post diet calculations.

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Szymon
Szymon
September 30, 2020 20:32

Hi Andy!
You wrote “I prefer to have 50 g of whey in the morning rather than splitting it into two shakes.” in the context of when your next meal will come.
Do i understand it corectly, that after your training your next meal is more than 3hrs after you finish? So you dont floss over taking shake after 3hrs, you just take double dose before training? I hope i understand that correctly.
For example ive got training at 4 a.m. prior to that i take 50g of whey i finish around 5.am so i dont have to eat to around 7am?
Thanks for answer in advence

Szymon
Szymon
October 3, 2020 05:09
Reply to  Andy Morgan

Why not whey/casein blend, or whey + greek yoghurt for example then?

Heather
Heather
September 28, 2020 18:26

Hi Andy,

I’m in recomp mode and just cut my carbs by 10 grams and seeing changes. I don’t really need to do a hard cut but notice if I do have a cheat meal I get more progress, is that because I’m still at about 18 percent bodyfat as a female? Should I try doing 2 per week?

I also suffer from trendionitis and struggle more when I cut carbs as my body isn’t getting what it needs. I also have my calories at a great increase and seeing results and don’t want to lower them too much.

My macros and calories and diet are on point by tracking everything and using your macros calculator, which actually helped me break a plateau so thank you for that!

Heather Gilman
Heather Gilman
September 30, 2020 08:38
Reply to  Andy Morgan

Thanks Andy this is all very helpful and I will definitely change some things! I have ordered some versa grips and just used them yesterday actually and a huge difference in performance! Thanks for sharing the additional article as well! Love to read! =]

David
David
July 14, 2020 05:07

Andy – fantastic guide. Thank you. Do you still have your double whey protein shake on days you don’t train to keep the habit / consistent meal timing when you wake up? Thanks!

Leila
Leila
June 18, 2020 12:51

Hi there,
 
I’ve been reading a lot of scientific articles that say our bodies really only process about 30g of protein at a time, so to get in my 150 or 170g of protein a day and optimize my ability to process it, I would need to eat 30g of protein 5 – 6 times a day. I’m also wondering if that would translate to eating every hour or two if I do 16:8 intermittent fasting. Just wanting to know your thoughts on these things.

Dafni
Dafni
May 22, 2020 22:40

Hi Andy,

Two questions for you!
1. Normally, I do intermittent fasting (16:8), but skip on Saturdays, in which I do my long run. On those mornings, I have egg whites with butter and an avocado. Do you suggest nixing the avocado as its higher in fat?
2. Does having a whey shake before working out also apply for running / HIIT? Or just for heavy weight lifting?

Thanks!

Swapnil
Swapnil
March 31, 2020 23:48

What’s difference between Calorie cycling or Macro cycling? If you change macro’s of single indirectly calories are going to change. So why two different concept?

Alexa
Alexa
October 25, 2019 02:08

Hi Andy, thanks for all the work you’ve put into this site. I have a question about calorie cycling, and should mention I’m female in case hormones are relevant. I’ve been looking into cycling for what might be a strange reason: on days I lift, I lift heavier fully fasted and have far less desire to eat the rest of the day after I lift. (This is true of any day on which I do a lot of physical activity, even walking: my appetite is far less than it is otherwise, as though exercise is an appetite suppressant for me.) Conversely, the day AFTER a weightlifting class, I’m ravenous and would gladly eat 15-20% more calories. Should I force equal/higher calories on workout days, or go with instinct?

Penny Magoulas
Penny Magoulas
October 20, 2019 06:12

Training vs Resting day splits. Hi Andy, I am a female, 87kg, LBW 58.5kg,approx 32% body fat. Im using the formula for the resting vs training calorie split using a 10% to 20% change and also trying to workout how to adjust my fat. My daily calorie is 1780 with protein 133g. Ive tried to use your formula but its giving me less calories on training day than it is for rest day. IM not sure if its just me or the formula is the other way around? My daily fats are 79g. Are you able to advise with a stable protein what my calorie on training days should be vs rest days as well as fats (i train 5 days a week, 2 rest days. ) Many thanks

Michael
Michael
July 30, 2019 18:32

Hi Andy Im 45 years old and would like to know if I can follow the macros that your calculator put out? I have read and heard elsewhere that when you are over 40, protein intake should be higher and that carbs need to be lower than when I was 20 or 30? according to your spreadsheet I should only have 144grams of protein and a whopping 400 in carbs

Michael
Michael
July 31, 2019 16:40
Reply to  Andy Morgan

Thanks for the reply. I will try to go with lower protein and higher carb. That also make room for a broader food selection 🙂

Alex
Alex
July 14, 2019 00:50

Hi Andy,
I was reading through your setup guide and I have a question regarding calorie and macro cycling:

If the idea behind consuming more carbs on your training days is to have more energy available to fuel your workouts, does it still make sense to implement that if you train early in the morning on a small breakfast? (currently bulking, I eat a small solid breakfast and a pre-workout shake to keep myself from going hungry and to get some amino acids and carbs into my blood for the workout).

In this scenario, the vast majority of your carbs come after the workout that they are supposed to fuel?
Are there perhaps other potential nutrient partioning benefits to this approach?

Jake
Jake
June 10, 2019 01:59

If my “training” is CrossFit 3-4x a week then per your guidelines and the article you linked, I’m not really training…can I still have effective results using these timing plans?

Jake
Jake
June 9, 2019 22:09

Hi Andy, how would my meal timing look if I train at noon and then my lunch is after my workout, like 13:30? I tried to read through the comments to make sure you hadn’t answered this already but didn’t see it. I eat breakfast…I can’t go without or I get really hangry ha

Thanks for all of the great info man!

Jake
Jake
June 10, 2019 11:24
Reply to  Andy Morgan

Thanks so much for the quick reply. So 30-60 min before my lunch will be during my workout, so are you saying a whey shake during my workout?

Jake
Jake
June 11, 2019 05:19
Reply to  Andy Morgan

Haha no worries, thanks for the clarification, makes sense.

Jake
Jake
June 11, 2019 05:20
Reply to  Jake

So then outside of that, keep the rest of the meals at about 33% cals/macros?

Jimmy Angelo
Jimmy Angelo
March 26, 2019 23:02

Hey Andy,
I was reading through the macro meal timing frequency article and i had a question in regards to protein consumption/digestion.

For arguments sake lets say protein macros are 200g per a day. If you skip breakfast your eating roughly 65g of protein for first meal, 35g for post workout and 100g of protein for your third meal. Can your body get the benefits of that much protein in one sitting?

I have heard that 100g might be a bit much to digest. With that being said what i hear has no science backing, so just wanted to get your thoughts.

Thanks,

Jimmy

Ajgar Nevashi
Ajgar Nevashi
November 28, 2017 17:46

Hi Andy,
Your pyramid is great, really puts priorities into perspective.
On the same note(related to meal timing), if you could choose either:
(1) A fasting window of 8-9 hours, but pushing the first meal of the day to 5-6 hours post-workout(No BCAAs), or
(2) A fasting window of 12-13 hours, but eating the first meal of the day 2-3 hours post-workout
Which one would you choose? If you were 27% body fat and cutting?
Or does it not really matter?

Ajgar Nevashi
Ajgar Nevashi
November 29, 2017 12:51
Reply to  Andy Morgan

So if I take the pre-workout(6 am workout) whey, I can push my post-workout meal to 5 hours after my workout, and consider that meal as the fast-breaker meal of the day? Thank you, yes, the cost/availability of the BCAAs is an issue.

toby erikson
toby erikson
October 10, 2016 21:15

Hello Again Andy,

Again a check-in for clarification as I internalize things learned so far, and I think about new issues. This time I wanted to ask about mixing feeding/training schedules.

Recently I changed from 3 days/wk afternoon training (morning fast, lunch, afternoon training, dinner), to doing this only 2 days/wk and then my 3rd day of the week doing fasted training in the morning (bcca, fasted training, bcaa, lunch dinner). I have done this mainly because i like to have fridays and saturdays “free” and the gym I go to is only open in the mornings on the weekend (also i enjoy the peace of an empty gym on Sunday with no meatheads hurling used weights across the room at the end of sets in a display of manliness). I understand what you explained to me in another topic about avoiding an “all or nothing” mindset, and am sure it applies here too… BUT i want to make sure i am taking advantage of best practices.

So my question is: does having my training/feeding approaches not the same every time cause any issues that could be impeding my progress? (ie. Would i be better off just sticking to training after lunch in afternoons every time? (adherence as an issue being removed from the equation).

Thank in advance for your continued support and advice
ciao

toby erikson
toby erikson
October 11, 2016 17:57
Reply to  Andy Morgan

🙁 fair enough

Thanks anyway

toby erikson
toby erikson
September 22, 2016 16:47

Hi Andy,

Last section you find me asking questions on today… Some questions have been touched on lightly in FAQ/previous comments, but i feel my questions are different enough that they warrant a separate look (although, you will be the judge of that).

1. You mention meal timing within a 2 hr window after training. Can i ask why the difference when dealing with BCAA’s? In your examples you have 10g of BCAA’s taken 1 hour after finishing training.

2. Going to the gym for bit now, I get tons of people trying to school me in everything. I’m sticking to my guns (or rather your guns) as best i can, but hearing things over and over to your face wears a fella down. One of the biggest things i am being hammered with is: BCAA’s MUST be taken 10 mins before EVERY workout, and 10 mins after EVERY workout to allow for optimal recovery (even if a meal comes within 2 hours of finishing). Is there any truth/benefit to this?

3. Finally, if i do take BCAA’s, does this count to your daily calories/macros?

My sincerest thanks as always for all your help
ciao

toby erikson
toby erikson
September 23, 2016 17:33
Reply to  Andy Morgan

Thanks very much for all you help Andy.
Much appreciated.

Toby
Toby
September 24, 2016 15:25
Reply to  toby erikson

Just a quick sneaky addiional question:

Would you have any idea how much protein is in BCAAs (per gram, or per 10g scoop)? Its not written on the tub, and searching on the internet just links me to various trolls with varying opions getting into pissing contests…

Would like to get you take on it, because i feel like i can trust what you say. I want to count the BCAAs against my macros (protein, fats and carbs) if i can get that info.

Toby
Toby
September 24, 2016 15:41
Reply to  Toby

To avoid any misunderstanding perhaps i should clarify that i am askin about grams of protein in grams of BCAA powder (just like you get lets say 75g of protein in 100g of whey etc.)

toby erikson
toby erikson
October 4, 2016 20:30
Reply to  Andy Morgan

Thanks again 🙂

toby erikson
toby erikson
September 6, 2016 17:54

Hi Andy,

I am fasting in the morning, 40% calories/macros @ lunch, training @ 17:00, 60% calories/macros at dinner (keeping the feeding and training in an 8 hour window, with dinner being within 2 hours of end of training). On rest days its the same, but with no training obviously. Mon/Wed/Fri training cycle.

However, intuitively I cant help but feel that perhaps on the rest days the lunch to dinner calorie/macro partitioning would be better suited to a 60% @ lunch and 40% @ dinner split (the exception being Sunday, which is far removed from the training done on friday). Is there any merit to this, or am I just trying to be cute and overthinking things?

toby erikson
toby erikson
September 8, 2016 16:21
Reply to  Andy Morgan

so generally speaking, just the daily total for calories/macross is the thing that counts?

toby erikson
toby erikson
September 8, 2016 18:41
Reply to  Andy Morgan

OK, thanks for the clarification. And all your help in general.

miltonindy
miltonindy
February 1, 2016 00:43

Hi Andy,

I prefer to train at night from 11 till midnight, so how would you structure the meals? I’m not too keen on having a heavy meal just before i sleep so i was wondering if there’s any solution to this dilemma of mine. Thanks in advance.

Cheers,
Milton

Dave
Dave
December 15, 2015 21:27

First off thanks for all the no-nonsense advice on here. I’ve gotten all your materials and they are great. However, there is one thing I have not been able to find neither on the site, in the material or in comments:

Have you ever had a trainee just eat once a day? I am doing something along those lines these days as I really prefer to work out fasted, and can’t work out until after work (“evening” in your terminology). Thus I end up with an eating window that is basically one long meal from, say, 19.00 to 21.00 or so. And I just keep it the same on rest days.

Any experience with this?

Thanks,

Dave

Lukas
Lukas
December 7, 2015 08:59

Hi Andy, how does the caloric and macro cycling scheme works for those who train 5-6 days per week?

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