I have determined using JB's handy calorie calculator that I should be consuming 4000 calories per day. I would like to know how to break this number down into a useable macronutrient profile.
I came up with the following but Im not sure if it's good and I need some help determining how to breakdown the number of carbs I should be eating.
Protein 255g (1.5g/lb LBM @ 153lb LBM)
Fat 112g (25% of 4000)
Carbs 500g (remainder)
OFF DAYS - 6 MEALS - P+Cx3, P+Fx3
P+C - 42.5gP, 166gC times three
P+F - 42.5gP, 37gF times three
WORKOUT DAYS - 7 MEALS - P+Cx4, P+Fx3
Meal 1 P+F - 40gP, 37gF
Meal 2 " "
*Meal 3 P+C - Pre/During Shake 30gP,?gC
*Meal 4 P+C - Post Shake 30gP, ?gC
*Meal 5 P+C - 40gP, ?gC
*Meal 6 P+C - 40gP, ?gC
Meal 7 P+F - 40gP, 37gF
As you can see, I dont know how to determine the carb values for my workout and post workout meals. How does one determine these numbers? How does it all look?