Day 2 : Nutrition
I tweaked my diet plan…
Five days a week for the first four weeks, I’ll be getting 1274.5 calories a day, it looks like this
1274.5 calories
121.7 protein
164.8 carbs
17.9 fat
it ends up being approximately 35%/55%/10% (P/C/F) my fat is a little low but i also take EFA’s
on leg days (2x week) i boost my calories up to 1333 just for a little extra protein
the diet looks like this…
Five days a week:
1/3 cp oatmeal
1 scoop protein powder
1/2 grapefruit with stevia
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1 cp strawberries
1/4 cp almonds
1/2 cp cucumber
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1 cp cottage cheese
1 cp grapes
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1 cp cottage cheese
1 cp strawberries
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salad with spinach, peppers, celery, tomato
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Protein powder (1 scoop)
water
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1/2 cp brown rice
broccoli
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1274.5 calories
121.7 protein
164.8 carbs
17.9 fat
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Leg Days, the same as above but add in 1/2 cp egg whites
1333 calories
134.7 protein
165.8 carbs
17.9 fat
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MY BMR, WHAT I NEED TO MAINTAIN MY WEIGHT BEING SEDENTARY IS 1926 CALS APPROXIMATELY A DAY…
SO I BURN APPROXIMATELY 13,237 CALORIES A WEEK
THIS MEAL PLANS GIVES ME AN INTAKE OF 9038.5 CALORIES A WEEK
ADD IN MY EXERCISE SIX DAYS A WEEK I BURN AN EXTRA 6642 CALORIES A WEEK
ADD IN MY EXERCISE ON SUNDAYS (1 CARDIO, YOGA, PILATES) AND I BURN AN EXTRA 600 CALORIES A WEEK
WHICH MAKES MY CALORIE DEFICIT A WEEK, 11,440.5 CALORIES A WEEK, WHICH TO BURN FAT (3500 CALS PER POUND), WOULD BURN 3.26 PDS A WEEK
AT THE END OF FOUR WEEKS, I SHOULD HAVE LOST 13 POUNDS, MATHEMATICALLY SPEAKING
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