Scribd Logo
Upload

Welcome to Scribd!

  • Atavis' PSMF Calc

    Uploaded by

    Gökhan Sezer
    700 views1 page
    This document provides a PSMF (Protein Sparing Modified Fast) calorie calculator for a 213 pound male with 22% body fat. It calculates daily macros for a PSMF diet of 208g protein, 20g fat, 20g carbs, and 5g pre-workout carbs for a total of 1,111 calories per day. It also provides the calorie breakdown for maintenance macros after the PSMF of 208g protein, 76g fat, 313g carbs, and 20g post-workout carbs for a total of 2,769 calories per day. The calculator is based on Lyle McDonald's "The Rapid Fat Loss Handbook" guidelines for diet breaks and refeeds during a P

    Original Description:

    Copyright

    © Attribution Non-Commercial (BY-NC)

    Available Formats

    XLS, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    This document provides a PSMF (Protein Sparing Modified Fast) calorie calculator for a 213 pound male with 22% body fat. It calculates daily macros for a PSMF diet of 208g protein, 20g fat, 20g carbs, and 5g pre-workout carbs for a total of 1,111 calories per day. It also provides the calorie breakdown for maintenance macros after the PSMF of 208g protein, 76g fat, 313g carbs, and 20g post-workout carbs for a total of 2,769 calories per day. The calculator is based on Lyle McDonald's "The Rapid Fat Loss Handbook" guidelines for diet breaks and refeeds during a P

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    700 views1 page

    Atavis' PSMF Calc

    Uploaded by

    Gökhan Sezer
    This document provides a PSMF (Protein Sparing Modified Fast) calorie calculator for a 213 pound male with 22% body fat. It calculates daily macros for a PSMF diet of 208g protein, 20g fat, 20g carbs, and 5g pre-workout carbs for a total of 1,111 calories per day. It also provides the calorie breakdown for maintenance macros after the PSMF of 208g protein, 76g fat, 313g carbs, and 20g post-workout carbs for a total of 2,769 calories per day. The calculator is based on Lyle McDonald's "The Rapid Fat Loss Handbook" guidelines for diet breaks and refeeds during a P

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Atavis' PSMF Calculator

    User Inputs
    Body Weight 213 Yellow Cell = User Input
    Fat % 22% Green Cell = Calculated Cell
    Gender Male
    Training Weight Training LBM 166
    Activity Level Moderately active Btype Category 2

    mPSMF
    Daily Macro's gr kcal Diet Breaks and Refeeds
    Protein 208 831 Full diet break Every 2-6 weeks
    Fat 20 180 Free meals 1 per week
    Carb 20 80 Refeeds 5 hours once/week
    PreWO Carb 5 20
    PWO Carb 0 0
    Total 1,111

    Maintenance
    Daily Macro's gr kcal
    Protein 208 831
    Fat 76 686
    Carb 313 1252
    PWO Carb 20 80
    Total 2769

    Based upon the dietary plan laid out in Lyle Mcdonald's "The Rapid Fatloss Handbook"

    You might also like