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example for weight loss,
2,000 per day.. = 14,000 cals a week... deficit of 7,000 cals from your recommend maintenance calorie intake which might be 3,000 per day = 21,000 per week.
Mon 2,000 Gym day
tues 1,700 Rest
weds 2,2000 Gym Day
thurs 1,800 Rest
fri 2,300 Gym Day
sat 2,100 Rest
sun 1,900 Rest
total 14,000
tip.. more carbs on Gym day,more protein on rest recovery day.
we change up our workouts to shock the body so we can surprise muscles instead of doing the same predictable thing.
same with cals in the body, eat when you need fuel, eat less when satisfy.
As long as its 14,000 per week, your still 7,000 cals down over the week.
count/track each day, but its the weeks where we see the most results.
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1936 kcal
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Fat: 43.23g | Prot: 188.90g | Carbs: 186.46g.
Breakfast: Raisins, Low Calorie Sweetner, Tea with Skimmed Milk, Air Popped White Popcorn, Tesco Low Calorie Sweetner, Tea with Skimmed Milk, Rowse Honey, Morrisons Mixed Nuts, Morrisons Skimmed Milk, Morrisons Porridge Oats (40g). Lunch: Water (Bottled), Robinsons No Added Sugar Orange Squash, Tea with Skimmed Milk, Tesco Low Calorie Sweetner, Low Calorie Sweetner, Tea with Skimmed Milk. Dinner: Peeled New Potatoes, Original Hot Pepper Sauce, Morrisons Raspberry Ripple Ice Cream, Garlic Powder, Vinegar, Morrisons Mixed Vegetables, Morrisons Chicken Breast Fillets. more...
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4408 kcal
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Exercise:
Watching TV/Computer - 6 hours, Housework - 5 hours, Resting - 5 hours, Sleeping - 8 hours. more...
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