|
Calorie Goal: 1,900
Daily Average for this week worked out to 1,877
Worked out 3x this week at 45-50min per workout
Macro Goal: 45% Carbs / 32% Fat / 23% Protein
214g carbs / 68g fat / 109g protein
This weeks macros came to 40% carbs / 40% fat / 20% protein.
If I keep dropping I’ll have to up my calories to 1,950 1st of Feb. Trying to find my maintenance intake but still give my body enough nutrients and cals to build some muscle and keep metabolism up.
Things I keep in check:
RDI Average Fibre intake 25g
RDI Added sugar intake 25g or less
RDI sodium 2,300mg or less
RDI Cholesterol 300mg or less
Height: 5”2 / 158cm
|
105.6 lb
Lost so far: 13.4 lb.
Still to go: 0 lb.
Diet followed reasonably well.
|
Diet Calendar Entry for 24 January 2021:
|
2144 kcal
|
Fat: 100.83g | Prot: 99.05g | Carb: 215.16g.
Breakfast: PnP Full Cream Fresh Milk, Clicks Purified Protein, Cinnamon , Blueberries , Bananas , Jungle Oats, Coffee (Instant Powder) . Lunch: Cheese Spread, Bakers Bacon Kips, Cheese Spread, Carrots , Fresh Lemon Juice, Woolworths Carb Clever Seeded Crackers, Avocados , Woolworths Seedless Red Grapes, Biltong, Sprouts. Dinner: Coconut Oil, Yellow Sweet Peppers , Mushrooms , Ina Paarman's Chicken Flavour Stock Powder, Woolworths Cheddar Cheese 2 Months Matured, Cooked Carrots, Sprouts, Cooked Yellow Corn (from Frozen), Cooked Green Peas (from Frozen), Coconut Oil, Curry Powder , Paprika , Chives , Onions , Parsley , Tomato Paste , Red Hot Chilli Peppers , Lentils , Butter , Garlic , Sweet Potato , Red Tomatoes (Canned) , Woolworths Lean Beef Mince, Huletts Brown Sugar, Fresh Lemon Juice. Snacks/Other: Woolworths Mini Koeksisters, Clicks Purified Protein, Mangos , Nestle Kit Kat Dark, Lindt Lindor Milk Chocolate Irresistibly Smooth, PnP Double Cream Yoghurt Plain. more...
|
losing 0.5 lb a week
|