Pounds Inches Years

Enter your self-specific values in all blue boxes. Weight(lbs) Height(in) Age

Male 215 74 21
ATTENTION: To calculate suggested values for FEMALES, click the "female" tab at the bottom of the page.

The current page will calculate different values which are suggestions for male athletes only.

Lightning's Carb Cycling Decoder

©2008…not really but don't take credit for my shit ;P
-Based upon an article by Christian Thibaudeau
"The Carb Cycling Codex"
-Guidelines by Dr. John Berardi

Activity Levels…

Sedentary 1 ...This means doing nothing all day (watching TV and sleeping).
Very Light Activity 1.2 ...This means doing nothing physical. Working a desk job or on a
Light Activity 1.4 …This means having a non-physical job (desk, computer, etc.) bu
Moderate Activity 1.6 ...This means having a non-physical job, performing some sort of
High Activity 1.8 ...This means either training plus a physical job or non-physical jo
Extreme Activity 2 ...This means a very physical job and daily hard training.
Enter Activity Level Here
1.6

Body type
1 If body type is ectomorph (hardgainer) enter 3, if body type is mesomorph (athletic) en

BMR (Male) [in calories] 2199.06

Calories needed to maintain current body mass, given a sedentary lifestyle.

NEW!!! You can choose what percentages of each macronutrient yo

Percentages

Adjust these boxes to your liking → Protein Carbohydrate Fat

(I recommend consuming at least 25% fat) 40 30 30 That works...

USAGE: On either the fat loss or muscle gain diet, you will choose 2 days out of your week to
Prioritize these days according to activity/lifting. I.e., If you run a Mon/Wed/Fri Squat/Bench/Deadlift split, your days might looks like this:

Monday: High Carb

Tuesday: Low Carb

Wednesday: Moderate Carb

Thursday: Low Carb
 Friday:High Carb
Saturday: Moderate Carb
Sunday: Low Carb

Note also, that the Meal labeled "Meal 2/PWO" is meant, on your lifting days, to account for your post workout shake and/or meal.

Fat Loss Diet All boxes below are calculated for you, do not change their values, they will change au
This is your custom-tailored meal plan!
Low Carb Days
Meal 1 Meal 2/ PWO Meal 3 Meal 4
Protein (g) 46.91 46.91 46.91 46.91
Carbs (g) 39.58 79.17 39.58 0
Good Fat (g) 0 0 0 31.28

Moderate Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 46.91 46.91 46.91 46.91
Carbs 52.78 105.55 52.78 0
Good Fat 0 0 0 31.28

High Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4

Protein 46.91 46.91 46.91 46.91

Carbs 65.97 131.94 65.97 0
Good Fat 0 0 0 31.28
Avg. Cals/Week →
Avg. Cals/Day →
Avg. Deficit/Day →
Avg. Deficit/Week →
Est. Weight Loss/Week (lbs.) →

Muscle Gain Diet

Low Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein (g) 64.51 64.51 64.51 64.51
Carbs (g) 54.43 108.85 54.43 0
Good Fat (g) 0 0 0 43

Moderate Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 64.51 64.51 64.51 64.51
Carbs 72.57 145.14 72.57 0
Good Fat 0 0 0 43
High Carb Days
Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 64.51 64.51 64.51 64.51

Carbs 90.71 181.42 90.71 0

Good Fat 0 0 0 43
Avg. Cals/Week →
Avg. Cals/Day →

Maintenance Diet

Low Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4

Protein (g) 58.64 58.64 58.64 58.64

Carbs (g) 49.48 98.96 49.48 0
Good Fat (g) 0 0 0 39.09

Moderate Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 58.64 58.64 58.64 58.64
Carbs 65.97 131.94 65.97 0
Good Fat 0 0 0 39.09

High Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 58.64 58.64 58.64 58.64
Carbs 82.46 164.93 82.46 0
Good Fat 0 0 0 39.09
Avg. Cals/Week →
Avg. Cals/Day →

Good Luck, and Good Lifts!

…Lightning
Cycling Decoder
t take credit for my shit ;P
by Christian Thibaudeau
cling Codex"

(watching TV and sleeping).

al. Working a desk job or on a computer and not performing any type of physical activity during your day.
l job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.
l job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.
physical job or non-physical job and twice-a-day training sessions.
nd daily hard training.

ype is mesomorph (athletic) enter 2, if body type is endomorph ("fat storing" easy gainer) enter 1.

of each macronutrient you desire!

s out of your week to be High Carb, 2 days to be Moderate Carb, and 3 days to be Low Carb!
r days might looks like this:
 shake and/or meal.

eir values, they will change automatically.

Meal 5 Meal 6
46.91 46.91
0 0 Protein eaten today→ 0
31.28 31.28 Protein remaining to be eaten today → 281.48

Carbohydrate eaten today→ 0

Carbohydrate remaining to be eaten today...

Meal 5 Meal 6 If Low Carb → 158.33
46.91 46.91 If Moderate Carb → 211.11
0 0 If High Carb → 263.89
31.28 31.28
Fat eaten today→ 0
Fat remaining to be eaten today → 93.83
Meal 5 Meal 6
Daily Grams of Protein
46.91 46.91 7881.42 per Lb. of bodyweight:
0 0 5699.95 1.31
31.28 31.28 5911.06
g. Cals/Week → 19492.44
g. Cals/Day → 2784.63
g. Deficit/Day → 733.86
g. Deficit/Week → 5137
. Weight Loss/Week (lbs.) → 1.47

Meal 5 Meal 6
64.51 64.51
0 0
43 43

Meal 5 Meal 6
64.51 64.51
0 0
43 43
 Meal 5 Meal 6
64.51 64.51 10836.95
Daily Grams of Protein
0 0 7837.44 per Lb. of bodyweight:
43 43 8127.71 1.8
26802.1
3828.87

Meal 5 Meal 6
Daily Grams of Protein
58.64 58.64 per Lb. of bodyweight:
0 0 1.64
39.09 39.09

Meal 5 Meal 6
58.64 58.64
0 0
39.09 39.09

Meal 5 Meal 6
58.64 58.64 9851.77
0 0 7124.94
39.09 39.09 7388.83
g. Cals/Week → 24365.54
g. Cals/Day → 3480.79
e walking) but no hard training.
r routine. This is where most of you are at.

days to be Low Carb!

 2814.79 3870.34 Don't worry about these cells…

3518.49

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

 Pounds Inches Years
Enter your self-specific values in all blue boxes. Weight(lbs) Height(in) Age

Male 132 66 32
ATTENTION: To calculate suggested values for MALES, click the "Male" tab at the bottom of the page.

The current page will calculate different values which are suggestions for FEMALE athletes only.

Lightning's Carb Cycling Decoder

©2008…not really but don't take credit for my shit ;P
-Based upon an article by Christian Thibaudeau
"The Carb Cycling Codex"
-Guidelines by Dr. John Berardi

Activity Levels…

Sedentary 1 ...This means doing nothing all day (watching TV and sleeping).
Very Light Activity 1.2 ...This means doing nothing physical. Working a desk job or on a com
Light Activity 1.4 …This means having a non-physical job (desk, computer, etc.) but p
Moderate Activity 1.6 ...This means having a non-physical job, performing some sort of ph
High Activity 1.8 ...This means either training plus a physical job or non-physical job a
Extreme Activity 2 ...This means a very physical job and daily hard training.
Enter Activity Level Here
1.6

Body type
1 If body type is ectomorph (hardgainer) enter 3, if body type is mesomorph (athletic) en

BMR (Female) [in calories] 1364.38

Calories needed to maintain current body mass, given a sedentary lifestyle.

NEW!!! You can choose what percentages of each macronutrient yo

Percentages

Adjust these boxes to your liking → Protein Carbohydrate Fat

(I recommend consuming at least 25% fat) 40 30 30 That works...

USAGE: On either the fat loss or muscle gain diet, you will choose 2 days out of your week to
Prioritize these days according to activity/lifting. I.e., If you run a Mon/Wed/Fri Squat/Bench/Deadlift split, your days might looks like this:

Monday: High Carb

Tuesday: Low Carb

Wednesday: Moderate Carb

Thursday: Low Carb
 Friday:High Carb
Saturday: Moderate Carb
Sunday: Low Carb

Note also, that the Meal labeled "Meal 2/PWO" is meant, on your lifting days, to account for your post workout shake and/or meal.

Fat Loss Diet All boxes below are calculated for you, do not change their values, they will change au
This is your custom-tailored meal plan!
Low Carb Days
Meal 1 Meal 2/ PWO Meal 3 Meal 4
Protein (g) 28.38 28.38 28.38 28.38
Carbs (g) 23.94 47.89 23.94 0
Good Fat (g) 0 0 0 18.92

Moderate Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 28.38 28.38 28.38 28.38
Carbs 31.93 63.85 31.93 0
Good Fat 0 0 0 18.92

High Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4

Protein 28.38 28.38 28.38 28.38

Carbs 39.91 79.82 39.91 0
Good Fat 0 0 0 18.92
Avg. Cals/Week →
Avg. Cals/Day →
Avg. Deficit/Day →
Avg. Deficit/Week →
Est. Weight Loss/Week (lbs.) →

Muscle Gain Diet

Low Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein (g) 40.02 40.02 40.02 40.02
Carbs (g) 33.77 67.54 33.77 0
Good Fat (g) 0 0 0 26.68

Moderate Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 40.02 40.02 40.02 40.02
Carbs 45.02 90.05 45.02 0
Good Fat 0 0 0 26.68
High Carb Days
Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 40.02 40.02 40.02 40.02

Carbs 56.28 112.56 56.28 0

Good Fat 0 0 0 26.68
Avg. Cals/Week →
Avg. Cals/Day →

Maintenance Diet

Low Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4

Protein (g) 36.38 36.38 36.38 36.38

Carbs (g) 30.7 61.4 30.7 0
Good Fat (g) 0 0 0 24.26

Moderate Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 36.38 36.38 36.38 36.38
Carbs 40.93 81.86 40.93 0
Good Fat 0 0 0 24.26

High Carb Days

Meal 1 Meal 2/PWO Meal 3 Meal 4
Protein 36.38 36.38 36.38 36.38
Carbs 51.16 102.33 51.16 0
Good Fat 0 0 0 24.26
Avg. Cals/Week-->
Avg. Cals/Day-->

Good Luck, and Good Lifts!

…Lightning
Cycling Decoder
take credit for my shit ;P
by Christian Thibaudeau
cling Codex"

watching TV and sleeping).

l. Working a desk job or on a computer and not performing any type of physical activity during your day.
job (desk, computer, etc.) but performing some sort of physical activity during the day (e.g. above average walking) but no hard training.
job, performing some sort of physical activity during the day, and including a daily workout session in your routine. This is where most of you are at.
physical job or non-physical job and twice-a-day training sessions.
d daily hard training.

type is mesomorph (athletic) enter 2, if body type is endomorph ("fat storing" easy gainer) enter 1.

s of each macronutrient you desire!

ys out of your week to be High Carb, 2 days to be Moderate Carb, and 3 days to be Low Carb!
our days might looks like this:
ut shake and/or meal.

heir values, they will change automatically.

Meal 5 Meal 6
28.38 28.38
0 0 Protein eaten today→ 0
18.92 18.92 Protein remaining to be eaten today → 170.27

Carbohydrate eaten today→ 0

Carbohydrate remaining to be eaten today...

Meal 5 Meal 6 If Low Carb → 95.78
28.38 28.38 If Moderate Carb → 127.71
0 0 If High Carb → 159.63
18.92 18.92
Fat eaten today→ 0
Fat remaining to be eaten today → 56.76
Meal 5 Meal 6
Daily Grams of Protein
28.38 28.38 4767.69 per Lb. of bodyweight:
0 0 3448.06 1.29
18.92 18.92 3575.77
g. Cals/Week → 11791.52
g. Cals/Day → 1684.5
g. Deficit/Day → 498.51
g. Deficit/Week → 3489.54
. Weight Loss/Week (lbs.) → 1

Meal 5 Meal 6
40.02 40.02
0 0
26.68 26.68

Meal 5 Meal 6
40.02 40.02
0 0
26.68 26.68
 Meal 5 Meal 6
40.02 40.02 6723.67
Daily Grams of Protein
0 0 4862.65 per Lb. of bodyweight:
26.68 26.68 5042.75 1.82
16629.07
2375.58

Meal 5 Meal 6
Daily Grams of Protein
36.38 36.38 per Lb. of bodyweight:
0 0 1.65
24.26 24.26

Meal 5 Meal 6
36.38 36.38
0 0
24.26 24.26

Meal 5 Meal 6
36.38 36.38 6112.42
0 0 4420.59
24.26 24.26 4584.32
g. Cals/Week--> 15117.33
g. Cals/Day--> 2159.62
alking) but no hard training.
utine. This is where most of you are at.

ays to be Low Carb!

 1702.75 2401.31 Don't worry about these cells…

2183.01

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

(I recommend 1.2 to 1.5 grams per pound of bodyweight daily)

 Just kidding… ;)

Hope you enjoyed!

dding… ;)

oyed!