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Current RDI is 2100.
Recommended LONG-TERM deficit is up to 25% less which is about 525 cal per day.
My aim will be 20-25% daily deficit. Exercise will be taking into account to account for the 525 cal / day.
Going to schedule in a 1 day REFEED: This will entail high carb and low fat while staying under 2100 RDI.
carb: 2gm/lb. prot: .8-1gm/lb. fat: <10gm total.
carb: 264gm. prot: 105-132gm. fat: <10gm
I will looking to a DE-LOAD at the GYM. Only every 4-6months.
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Diet Calendar Entries for 04 January 2016:
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2107 kcal
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Fat: 102.31g | Prot: 144.61g | Carb: 153.49g.
Breakfast: Nescafe Instant Coffee. Lunch: Jacob's Cream Crackers, Bounty Bounty (Snack Size), Jacob's Cream Crackers, Mince Beef Steak with Pesto & Red Kidney Beans, Nespresso Capsule. Snacks/Other: Egg Omelette or Scrambled Egg with Mushrooms, McVitie's Digestives, Philadelphia Light Cream Cheese, Cucumber (Peeled), Cathedral City Lighter Cheese, Protein Drink (WHEY And Milk). more...
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3089 kcal
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Activities & Exercise:
Stretching (yoga) - 30 minutes, Ballet - 1 hour and 30 minutes, Watching TV/Computer - 4 hours, Sleeping - 8 hours, Resting - 4 hours, Walking (brisk) - 4/mph - 2 hours, Working - 4 hours. more...
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