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Notes:
Protein goals: 1g per lb body weight per day, using target weight as min
Carb goals: between .9g and 1g per lb body weight per day, using target weight as goal, not to exceed protein. 80% coming from fruits & veggies; all other carbs (grains, starch, etc) being reserved for morning - early afternoon.
Fat goals: 15-25% of total intake, so roughly 40 grams or less per day.
CARB LOAD day 14, 21, 27:
increase ttl carbs by adding 500 kcal in carbs to regular diet, incorporating more whole grains; no empty cal carbs (drinks) or white pastas, etc. TTL PROTEIN should be around 60-70g on carb load days. Fats should remain 15-25% of diet. This gives a maximum caloric value of approximately 1600 kcal on carb load days. This is done to stabilize & reset metabolism. Prevents plateau
다이어트 캘린더 보기, 2012년 07월 12일:
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1109 kcal
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지방: 29.67g | 단백질: 101.49g | 탄수화물: 108.68g.
아침 식사: Whey Protein Powder - Vanilla, Old Fashioned Oats. 점심 식사: Peaches, Italian Salad Dressing , Mixed Salad Greens, Cherry Tomatoes, Chicken Breast. 저녁 식사: Tilapia Fillets, Hot Taco Spices & Seasonings, Egg White, MicroSteam Green Beans, Cooked Summer Squash (from Fresh), Spelt Flour, Nonfat Vanilla Greek Yogurt (Chobani). 간식/기타: Torpedo, Oil Roasted Peanuts (with Salt), Nonfat Vanilla Greek Yogurt (Chobani), Belvita Golden Oat Breakfast Biscuits, Whey Protein Powder - Vanilla. 더보기
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