Training days:
1) Work out the calories in protein and fats:
Protein: 175 x 4 (because there are four calories in 1 gram of protein) = 700 calories
Fat: 70 x 9 (because there are nine calories in 1 gram of fat) = 630 calories
2) Add the protein and fat calories:
700 (calories from protein) + 630 (calories from fat) = 1330 calories
3) Deduct this number from the total training day calories
3000 (total training day calories) – 1330 (protein and fat calories) = 1670
4) Then divide this number by four (because there are four calories in 1 gram of carbs)
1670/4 = 417.5 grams of carbs (I rounded up to 420g).
• Rest days:
1) subtract the training day calories from the rest day calories
3000 (training day calories) – 2000 (rest day calories) = 1000
2) Then divide by four (remember, four calories in 1 gram of carbs)
1000/4 = 250g carbs
3) Lastly, subtract training day carbs from this number
420 (training day carbs) – 250 = 170g (this is his rest day carb intake)