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Yup...lattes will be the first to go!
Did a quick body fat calculation on Body Fat Calculator, it says my BF is 21.5%
I recorded all my food intake yesterday in myftinesspal and the total calorie count for yesterday was 2251 calories: Fats: 111g, Carbs: 173g, Protein: 152g.
According to IF Calculator, I should be eating 2281 calories on Rest days: Fats: 82g, Carbs: 185g, Protein: 200g.
On workout days: 2851 cals, Fats: 114g, Carbs: 256g, Protein: 199g.
Is it me or is the recommended carb amount give by IF Calculator a little too high?
But isn't milk the devil?keep the latte, doesn't matter. gotta keep some simple things you enjoy.
That's just the Zone Diet. Picking colours for food.ok its banana or oats, not both.
fruit and almonds/pumkin seeds are 2 different strategy's, you can't just choose, it depends what you previously had and lifestyle.
milk is the devil, try some quinoa/almond/coconut blended types of milk. you'll never look back
chicken and broc? why? how about adding some more colours to the plate? the more pieces of colour the more diversity, the more diversity the more natural micronutrients your covering which directly relates to positive growth.
thats my 2 cents at a brief glance
What are you eating on 'cheat days'? I would limit it to a cheat meal rather than a day but refeeding can (or will) help
I had a cheat day on Saturday, and I ate a burger for lunch, and KFC in the evening...Had a 4 drinks that night as well.
I am restricting my calories to roughly 2200 cals per day, including 135g of protein using the 1.5g per kg rule.
I have noticed since I have been on this plan over the last few days my energy levels have dropped. People at work this morning have also told me that I look very tired...I don't think this is normal? My guess is that I am restricting the carbs in my diet. Anyone else have this happen to them?
ok its banana or oats, not both.
fruit and almonds/pumkin seeds are 2 different strategy's, you can't just choose, it depends what you previously had and lifestyle.
milk is the devil, try some quinoa/almond/coconut blended types of milk. you'll never look back
chicken and broc? why? how about adding some more colours to the plate? the more pieces of colour the more diversity, the more diversity the more natural micronutrients your covering which directly relates to positive growth.
thats my 2 cents at a brief glance
OP: if you have been eating this way for 3 weeks with your cheat day also then all you need to do now is objectively measure your results.
How has your weight moved?
Measurements?
pics?
strength levels in gym?
energy levels day to day? (down, so possibly increase cals a bit)
Calorie calcs are a good starting point but they are just estimates and since you have ACTUAL data, you should use that and adjust from there.
And yes you can still have lattes provided they fit into your total cal/macro targets.
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