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Diet

Macros for cutting: 1.3 x BW for protein, .75-.8 x BW Carbs, .35 x BW Fats
Rest days: .55 x BW carbs Refeed Day: 175% of norma carb intake
Weight: 180ish?
234g Protein 936 calories
135gCarbs-144g Carbs (99g Carbs rest day)(240ish refeed)calorizes vary from 396-540-960
63g Fat 567 calories
Calories: 1899-2043-2463 Refeed Goal: 2463 calories, 63g Fat, 240g Carbs, 234g protein

Moderate goal: 2043 Calories, 234 Protein, 63g Fat, 140g Carbs
Broccoli: 105 calories, 18g Carbs, 9g Protein (3 servings)
Chicken 4 ounces: 180 calories, 4g Fat, 35g protein (x 4 = 720 calories, 16g Fat, 140g protein)
Celery 60 calories, 15g Carbs(10 servingsish)

Total: 885 calories, 16g Fat, 33g Carbs, 149g Protein


Need: 1158 calories, 47g Fat, 107g carbs, 85g protein
2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein
2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein
+Egg: 70 calories, 5g Fat, 6g protein
+Egg: 70 calories, 5g Fat, 6g protein

Total: 1385 calories, 56g Fat, 49g Carbs, 175g protein


Need: 658 calories, 7g Fat, 91g Carbs, 59g protein
+Egg: 70 calories, 5g Fat, 6g protein

Greek Yogurt: 120 calories, 18g Carbs, 13g Protein


Skim Milk: 90 calories, 13g carbs, 8g protein
ONE scoop of whey isolate: HALF OF THE FOLLOWINGIsolate whey protein: 290 calories, 2.5g Fat, 5g
Carbs, 60g protein

Need: 233 calories, 1g Fat, 58g Carbs, 2g protein

Fill out with…


6 ounce blueberries: 100 calories, 24g Carbs, 1g Protein
1 US Pint blueberries: 230 calories, 58g Carbs, 3g protein
Banana:105 calories, 27g Carbs, 1g protein
1 cup grapes: 105 calories, 27g Carbs, 1g protein
Pumpkin Seeds(1/4th bag)(Bigs Brand): 230 calories, 17g Fat, 12g protein, 6g Carbs
16 ounces strawberry: 145 calories, 35g Carbs, 3g protein

PBJ sandwhich: 500 calories, 79g Carbs, 24.5g Fat, 14.5g Protein
1 Wheat Slice: 40 calories, 14g Carb, 1g Fat, 2g protein 1 tbsp Jelly: 50 calories, 13g Carbs
Low goal: 1899 Calories, 63g Fat, 234g Protein, 99 Carbs (36-54-10)
Broccoli: 105 calories, 18g Carbs, 9g Protein (3 servings)
Chicken 4 ounces: 180 calories, 4g Fat, 35g protein (x 4 = 720 calories, 16g Fat, 140g protein)
Celery 60 calories, 15g Carbs(10 servingsish)
Total: 885 calories, 16g Fat, 33g Carbs, 149g Protein
3 Eggs: 210 calories, 15g Fat, 18g Protein

Total: 1095 calories, 31g Fat, 33g Carbs, 167g protein

2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein


2 tsp Peanutbutter: 180 clories, 15g Fat, 8g Carbs, 7g protein
Greek Yogurt: 120 calories, 18g Carbs, 13g Protein
Greek Yogurt: 120 calories, 18g Carbs, 13g Protein
ONE scoop of whey isolate: HALF OF THE FOLLOWINGIsolate whey protein: 290 calories, 2.5g Fat, 5g
Carbs, 60g protein
Total: 1874 calories, 61.5g Fat, 237g protein, 87.5g Carbs

Refeed Goal: 2463 calories, 63g Fat, 240g Carbs, 234g protein

SAME as regular day except Now I want 400ish calories of pure carbs(90g at least).
Can most definetly and would recommend being flexible to switch stuff out.