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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Yağ: 43,23g | Prot: 188,90g | Karb: 186,46g.
Kahvaltı: 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). Öğle Yemeği: Water (Bottled), Robinsons No Added Sugar Orange Squash, Tea with Skimmed Milk, Tesco Low Calorie Sweetner, Low Calorie Sweetner, Tea with Skimmed Milk. Akşam Yemeği: Peeled New Potatoes, Original Hot Pepper Sauce, Morrisons Raspberry Ripple Ice Cream, Garlic Powder, Vinegar, Morrisons Mixed Vegetables, Morrisons Chicken Breast Fillets. devamı için...
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