Asitaka- Журнал, 30 сен 14

I never write journal entries, but I haven't been online in a while so I thought I would.

I've been off fat-secret, because I got to 90kg and was holding there (which is perfect for my size) and stopped recording what I eat, and just each day, keeping my target calories as a running sum in my head.

For October, I want to try to increase my protein per day, at least get it over 100g per day, so I reckon I should track it again with FS. It's really hard to get a lot of protein!! My goal is to stay at or under 2000kcal, have 2-2.5g protein per kg of muscle, so 160 -> 200 grams per day (90kg and 12% bf) and fill in the rest with fats and carbs, trying to keep fats between 1/4 of the protein to 1/2 or more of the protein.

Why do you ask? I work out a lot, and with heavy weights, and am following some basic guidelines for eating when working out -- high fat on off days, higher carbs on exercise days.

Calculation is like this: BMR is basically 2000kcal, on workout days it could be more, so let's say 2400 and on non-workout days drop it a little so I can see abs sooner than later, like 1800... Now the fun:

Macros:
lifting: 2400kcal - (640 - 800 protein) - (320 fat) = (1400 -1240 carb calories)
resting: 1800kcal - (640 - 800 protein) - (640 fat) = (620 - 460 carb calories)

Hitting the proteins is so hard while keeping the carbs/fats balanced against it... hello dried squid! (10g protein, .1 carb, .1fat)

I feel like I am doing a science experiment and have to find foods that have high values of one macro, then use them to balance out the equation ... Squid, Olive Oil, Rice : 120 S + 80 OO + 300 R = Total

Hopefully by the end of this month, I'll see some ab definition :)

90,6 кг Потеряно до сих пор: 13,4 кг.    Еще предстоит сделать: 0,6 кг.    Следовательность диеты: Достаточно Хорошо.

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1694 ккал

Жир: 90,93г | Белк: 166,32г | Углев: 56,45г.   Завтрак: Aidells Italian Style with Mozzarella Cheese Smoked Chicken Sausage, Fettuccine. Обед: Apples, Egg. Ужин: Apples, Mackerel. Перекус/Другое: アマタケ サラダチキン ハーブチキン, Aidells Roasted Garlic & Gruyere Cheese Chicken Sausage, Optimum Nutrition Gold Standard 100% Whey - Double Rich Chocolate, Skippy Extra Crunchy Super Chunk Peanut Butter. подробнее ...