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There is a lot of conflicting information out there regarding fitness and health. One example is water. My prescribed water intake varies between 2 and 6 liters per day. Every expert sounds convincing. No wonder there are so many people who attempt to profit out of this industry. What would be a good target for a 45 yo male, 100 kg, wants to maintain muscle and reduce body fat, does a little weights and cardio every day, does a lot of cardio and weights weekends, calorie intake varies between 2000 and 3000 a day calorie output varies between 3500 and 4500 per day.
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3716 kcal
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Fat: 136.90g | Prot: 166.77g | Carbs: 336.67g.
Breakfast: USN Hardcore Whey gH, Clover Fat Free Long Life Milk, Parmalat Plain Fat Free Yoghurt, Naartjie, Coffee (Brewed From Grounds). Lunch: Coffee (made from Ground), Tabasco Sauce, Avocados, Lucky Star Pilchards in Water with Black Pepper and Lime, Sasko Low GI Dumpy Seeded Brown Bread, Lemon Juice (Canned or Bottled), Black Pepper, Salt, Tomatoes, Lancewood Fat Free Smooth Cottage Cheese. Dinner: Vanilla Ice Creams, SPAR Malva Pudding, Red Table Wine, Roasted Potato (Fat Added in Cooking), Carrots, Green Snap Beans, Brown Rice, Chicken Pot Pie, Beef or Meat Gravy, Lamb Roast (Lean Only Eaten). more...
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