Hey all.

Just playing around with my necessary kcalorie intake using Carb Cyling codex's advised numbers, and those on bodybuilding.com

I'm 23 year old male, 170llbs, 5' 11". Body fat is, at a guess 17% and i really want that right down asap!

Using CCCodex i should be on 2450kcalories to burn fat, and so worked out i need 255g protein/212.g carb/64g fat. however, Codex's example is on just 33, and bodybuilding.com suggests less than 20! if i was to do either id have to up my protein and fat well above the 1.5/bodyweight necessary under both articles.

today, using fitday, i've had 48g from

1 tablespoon peanut butter
2.5 cups skim milk
1 tablespoon olive oil
1 portion houmous

and also i have 2-3 fish capsules a day as well. i should be having a fat post-post workout but as i eat late at night that would just be another capsule.

how much fat do you take in? what fat is necessary? im aiming to control, rather than minimize carbs (ie morning, pre and post evening wo) and the fats should control my protein at all other times.

it doesnt quite tally up. if i was maintaining on 2800kcals using a regular 40/40/20 id need 1020kcals of carb and protein and 90g fat to make up the difference - and that sounds a lot!

any advice or opinion?
ben

Look at the Carb Cycling Codex at t-nation.

As far as 2800 kcals with 40/40/20 (on carbs)
2800X.4=1120 kcals
1120 kcals divided by 4kcals=280g of carbs

using t-nation, id need 2600 kcals to cut.

On moderate days
1020 from protein, then 1.25 x bodyweight (170) so 850 kcals or 212.5g of carb, which leaves 730kcals or 81g of fat

?

what am i doing wrong?

if you are going by a 40/20/40 ratio for 2600 then it breaks down to this...

1040 calories in protien
1040 calories in carbs
520 calroies in fat

or

260 grams in protein
260 grams in carbs
58 grams in fat

thanks, im going with your figure and sticking to it!

how on earth was the example 220llb bodybuilder going to live on 20g fat? i can understand if it was just saturated.

Ummm, on a carb cycling regimen, its your CARB intake that might drop to 20g on some days. Fat is needed, especially by men, to stay anabolic and keep testosterone production flowing.