Skip to content

Instantly share code, notes, and snippets.

@krzysztofzablocki
Last active January 25, 2018 22:06
Embed
What would you like to do?
Diet setup for cutting, paste into calca.io and modify stats.
# For training rest 5 min on compounds, 3-5 minutes on smaller ones
# Training A (first set to failure, second set -10% weight + 1 rep):
# Deadlift - 2x4-5
# Overhead Press - 1x6-8
# Weighted Chinup - 2x4-6
# Chest-Supported Rows - 2x6-8
# Close-grip chinup - 1x6-10
# Training B (first set to failure, second set -10% weight + 1 rep):
# Bench Press - 2x6-8
# Incline DB Press - 2x6-8
# Barbell Curl - 2x6-8
# Triceps Pushdown - 2x6-8
# Training C (first set to failure, second set -10% weight + 1 rep)
# Squat - 2x6-8
# Leg Curl - 2x6-8
# Leg Extension - 2x6-8
# Calf Rise - 1x12-16
# Cable Cruch - 1x8-10
Stats:
weight = 77 kg
body fat = 13.5%
lbm = weight * (100%-body fat) => 66.605 kg
fat kg = weight - lbm => 10.395 kg
TDEE = 2500
training per week = 3
Let's calculate optimal cut kcal:
weekly deficit = 3500
rest kcal = TDEE - (weekly deficit / 4) => 1,625
training kcal = 100% * TDEE => 2,500
Hormonal balance can be maintained when:
minimum fat per kg = 0.8/kg
required fats = minimum fat per kg * weight * 7 => 431.2
training fats = 40
rest fats = (required fats - training fats * training per week) / (7 - training per week) => 77.8
minimum protein = 3.0/kg
protein intake = minimum protein * lbm => 199.815
Summarising:
Training:
training kcal => 2,500
protein intake => 199.815
training fats => 40
carbs = (training kcal - protein intake * 4 - training fats * 9)/4
=> 335.185
Rest:
rest kcal => 1,625
protein intake => 199.815
rest fats => 77.8
carbs = (rest kcal - protein intake * 4 - rest fats * 9)/4
=> 31.385
cardio kcal = 0 * 400 => 0
diet deficit = TDEE * 7 - training kcal * training per week - rest kcal * (7 - training per week) => 3,500
estimated loss = (diet deficit + cardio kcal) / 7000 * kg
=> 0.5 kg
Sign up for free to join this conversation on GitHub. Already have an account? Sign in to comment