Nutrition

Right now I’m in a cutting cycle.  I’ve lowered my calorie intake, I’m increasing my cardio time, and I’ve adjusted my macros accordingly.  Here’s a look at an average day.

TDEE 2085 – Target Calories 1516 – Macros: Protein 180g Carbs 100g Fat 44g

How I came up with my numbers

Easy Macro Calculator

** I try to keep my rest days lower calorie  and lower carb.**

Work Day (I usually work out between breakfast and second breakfast, so those tend to be my highest calorie and highest carb meals.  On days I do fasted cardio, I have to eat slightly differently.)

  • Breakfast: Cinnamon egg white omelet w/ 4 scrambled egg beaters, 1/3 c. oatmeal, 2 tbsps. chocolate PB2
  • Second Breakfast: Protein smoothie (1 c. unsweetened almond milk, 1/2 c. frozen strawberries, 1/2 frozen banana, 1 scoop vegan vanilla protein powder)
  • Lunch: 4 oz. baked chicken breast, 1 c. steamed broccoli, 1/4 c. cous cous (plain)
  • Afternoon Snack: 3 oz. Albacore tuna, 2 tbsps. Walden Farms chipotle ranch, 1 hard boiled egg, 1 Tomato basil rice cake
  • Dinner: 4 oz. baked chicken breast, 1 c. spinach, 10 almonds, 1 c. steamed broccoli
  • Dessert: Protein shake with 1/2 c. unsweetened almond milk and 1 scoop vegan chocolate protein powder
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