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Well, I messed up. I haven't been using my macro spreadsheet. I've just been cutting and making sure I get some of each macro. Anyway, today I started using the spreadsheet again, in conjunction with fatsecret, but I forgot to adjust the calories down to 2k for the next two days. Seems I've used all my carbs already pluss 35 grams. Oops. Oh well. The carbs will boost my insulin and sweep the amino acids from the protein into the muscles as we well as load the muscles with glycogen and water. Not a huge problem. I'm keeping the protein on target, but I'm robbing some of the 50 gr of fat that are left in exchange for carbs. That means my broiled chicken will have a hollandaise sause and I'll have a half cup of brown rice and an apple with the meal. The eggwhites will be saved for tomorrow's breakfast. It will put me 100 calories over, but that's just fine by me. Tomorrow, a carefully monitored 2k day and then 2400 staring Thursday to be at maintenance for a week. Then it's off to the races at 2700 calories for muscle (hopefully not much fat) bulk. :) Oh. If anyone wants the macro spreadsheet, just send me your email address and I'll email it to you. I've set it up so that you get a running count on how much of each macro is left. It's designed to calculate macros with a formula, but you can simply enter your macro targets as well.
Diet Calendar Entry for 18 February 2014:
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2047 kcal
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Fat: 72.76g | Prot: 160.52g | Carb: 193.77g.
Breakfast: Sliced Ham (Regular, Approx. 11% Fat), Cheddar Cheese, Egg, Butter, Toasted Rye Bread, Grapefruit, British Columbia spartan apple. Lunch: Protein pancakes.. Dinner: Brown Rice, Butter, Egg Yolk, Chicken Breast. Snacks/Other: British Columbia spartan apple, Chicken Breast, 1% Fat Milk, MuscleTech Whey Protein Elite Series, LeanFit Whey Protein Shake - Vanilla, Bananas. more...
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