High-carb, Low-carb

Most guys who train three days per week take in an average of 3,000 calories per day just to maintain their weight. The following schedule has been designed for a 3,000-calorie diet. If you eat more or fewer calories, you can make adjustments.

You’ll also have to adjust your fat and protein intake according to your carb consumption on a given day. On high carb days, you’ll eat a smaller amount of fat, on medium-carb days a moderate amount, and on low-carb days, you can eat a large percentage of your calories from fat. Your protein intake should be high on low-carb days, medium on medium-carb days, and low on high-carb days (such as 0.5 grams per pound of bodyweight).

Weight-training (high-carb) days (3 days)
Aim to consume an average of 4,500 calories and 600 grams of carbs.

Cardio or off days (medium-carb) (2-3 days)
Consume 3,000 calories and 300 grams of carbs, or your maintenance amount.

Cardio or off days (low-carb) (2 days)
Consume 2,000 calories and 150 grams of carbs.

Jason Ferruggia is MF’s chief training adviser, and the owner of musclegainingsecrets.com.

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