OK.. got it figured out now. the carbup should be:
70% of total and for fat & protein 15% each.
UNLESS protein would be less than 150 gram.. in that case you keep the rest the same but up the protein...

In that case I would be ingesting 400 kcals more than on normal days..

I am bad at math but still love number crunching

Power Plate is a vibration plate exercise.. it is claimed you can do the same thing as with weight training but then in just 30-60 seconds... continuous contraction you know.. rather than a lot of rest ..

Well, I will take it with a grain (bushel?) of salt, but it may deplete my muscles ...