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Off days
Protein - 165g = 660 cals
Carbs - 49g = 196 cals
Fat - 52g = 468 cals
To build muscle and burn fat, you need to up your protein intake and lower your carb/fat intake. For example, you are on a 1900 calorie per day diet...you will lose weight for sure! But if you want to purposely build muscle and lose fat, your calorie intake needs to be as follows:
50% protein
15% carbs
35% fat
That's
235g protein = 940 cals
70g carbs = 280 cals
75g fat = 675 cals
Diet Calendar Entries for 10 September 2012:
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1327 kcal
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Fat: 60.63g | Prot: 122.44g | Carb: 79.71g.
Breakfast: Coffee (Brewed From Grounds), banana. Lunch: pickles, lettuce iceburg, tomato sliced, tuna salad. Dinner: green beans, baked chicken, protein shake. Snacks/Other: Dry Roasted Almonds (with Salt Added). more...
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2430 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
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