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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)))

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

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Alexa
Alexa

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

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

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

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

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

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

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

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

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

Jake
Jake

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

Jimmy Angelo
Jimmy Angelo

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

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

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

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

🙁 fair enough

Thanks anyway

toby erikson
toby erikson

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

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

Toby
Toby

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

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

Thanks again 🙂

toby erikson
toby erikson

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

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

toby erikson
toby erikson

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

miltonindy
miltonindy

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

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

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

darthnoodle
darthnoodle

Hi Andy – Before my two questions, just want to compliment the macro spreadsheet you provided. It’s been tremendously helpful to me.

1. On “the complete guide to setting up your diet”, you said to eat “Within two hours of finishing your training”, but in the “early morning, breakfast-skipping example”, you have the client train from 7am – 8am, take BCAA’s every two hours, and then eat at 1pm. So do BCAA’s count as eating within two hours of your training, then?

2. When eating within two hours after training, do we count from the time we start, or the time we finish? On the “morning training, breakfast example” you have the client 9-10 and then he doesn’t eat lunch til 1pm. Isn’t that a 3-4 hour wait?

Huge fan, just a bit confused. Thanks!

darthnoodle
darthnoodle

Whoops! Clearly I did. Thanks!

Andrew
Andrew

Hello Andy! Hope you are well Buddy. I’m preparing for a bodybuilding competition and it will be great if you could help me with my confusions 🙂
1) Read the section to skip or not to skip the breakfast, I enjoy skipping breakfast and have my breakfast around 1.30 and train fasted with bcaa’s pre and post workout and every 2 hours if delaying breakfast further. My body fat is somewhere around 10
% atm.I have read somewhere that there are lots of benefits of fasting like increased GH Hormone etc.I want to continue fasting even when I’m getting down to 5%.Is it possible to fast and keep muscle mass while getting ripped?
2) So its 10gm bcaa pre and post.I don’t want to use xtend,too expensive for me. If i am using pills it says 500mgL- Leucine,250mg L-Isoleucine and 250mg L-Valine per 2 pills so this means 10gm bcaas in total, right? I shpuld be taking 2 pills pre and post.
Appreciate your advice and keep up the good work.

Andrew
Andrew

Thanks Andy for clarification. I train fasted every morning because i can life better while fasting and much easy to prepare my food for the day. Are bcaa’s really necessary pre and post?Can i just train without them and break my fast at normal time i.e 2 hours after training

Gaddiel Pizarro
Gaddiel Pizarro

Do you have to bulk using the 16/8 fasting?
So far I know you have to fallow the 16/8 for cutti ng but what about bulking. Do i have to follow it to see the any changes?

Mike
Mike

What do you think about one meal by day (fasting 24 hours) following your rules about macros and calories?

Mike
Mike

Thank you Andy ! =) You are a rock star ! =)

Stephen G
Stephen G

Hi
I notice you eat after training.
I train late at night and sometimes don’t feel like eating, if I’m hitting my macros before training is this ok?

Adam
Adam

Hi Andy,

Unbelievably useful guide and i appreciate you putting it together.

1. My question is what calorie intake figure do you determine the calorie spit on.
For instance if i my TDEE was 2,700 is that the figure i do the split on? Or if i was looking to bulk and and my new calorie intake was 3000 is that the figure i do split on?

2.To touch on a comment i read earlier, eating 450g of carbs is tough for me trying to get it all from Brown Rice, potato etc, are fruit juices acceptable even though they lack the fibre and have a higher sugar content?

3. Is the splitting calories/macros etc only for the IF or can you spread this out across the entire day for similar if not optimum results?

I really any advice you can give.

Thanks

Adam 🙂

Adam
Adam

Hi Andy, thanks for your quick response.

Can i clarify your answer on Q1: you said “You split the calorie intake based around the calculation of appropriate average daily energy intake you made in part 1”

Is the “appropriate average daily energy intake” the same figure as my TDEE (i.e maintenance) =2700cals or is it my TDEE +~300cals (i.e bulk) = ~3000cals.
I’m hoping for the former as the thought of consuming near 600g carbs is making me question my manhood.
On that note do you have any tips on how to intake a large amount of carbs without resorting to gaining shakes?

Also on Q2. what context would it not be okay?

Thanks again in advance.

Adam

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