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Welcome to December! New month, new plan: Going to increase protein to 240 grams a day and reduce fat to 50 grams a day. Carbs will fill in the rest of whatever the daily calorie goal is (targeting 2010 on average). I will attempt to eat 50 grams of fiber a day. While 2010 is the average calorie intake I expect, I’m going to tailor my intake to my daily burn. But instead of simply subtracting 750 a day (as I did in October) or targeting a strict 1955 a day (as I did in November), what I am going to do is average whatever my daily calorie burn is with 800 and then divide by 2. The 800 number is roughly my BMR (1824) minus the approximate number of calories I can metabolize from body fat in a day. The sliding scale will work like this: If I burn 3230 calories in a day (my average burn for November), that will be (3230 + 800) / 2 = 2015 calories eaten. However, if I miss a workout and only burn 2600 one day, that would be (2600 + 800) / 2 = 1700 calories eaten. If I have a monster calorie burn day of 4000, that will be (4000 + 800) / 2 = 2400 calories eaten. My plan is to stay within a certain calorie target but allow some adjustment based on activity (but not severe swings). I will also use this formula to adjust after cheat days (which I hope to make rare). Looking forward to eating again!
Today's Macros (in grams, rounded) (new adjusted macros for December):
Targets: 50 fat, 150 carbs, 240 protein, 50 fiber, 1500 sodium, 2010 calories
View Diet Calendar, 01 December 2015:
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2397 kcal
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Fat: 75.14g | Prot: 294.97g | Carbs: 165.93g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Emerald Natural Walnuts & Almonds 100 Calorie Pack, Quest Chocolate Chip Cookie Dough Protein Bar, Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Celsius Wild Berry Soda, Lucerne Sliced Pepper Jack Cheese, dannon Light & Fit Greek Yogurt, Green String Beans, Kozlowski Farms Five Pepper Preserve, Parmesan Cheese (Grated), Horseradish Sauce, Flatout Light Original Flatbread, Chicken Breast (Skin Not Eaten). Snacks/Other: So Delicious Coconut Milk Unsweetened, Bluebonnet Whey Protein Isolate - French Vanilla, Amazing Grass Amazing Meal - Chocolate Infusion, Nabisco Premium Soup & Oyster Crackers, Now Magnesium Citrate, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
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