After years of reading & learning about food plans I have developed my own plan with a little help from my books, fav websites etc.. My aim is to eat as much as I can, without marking anything as off limits whilst still seeing progress!
This is my version of flexible dieting!
The numbers:
Calorie intake = goal weight x 10 + Average exercise calories - this is a pretty mainstream calculation for fat loss.
So for me right now that means 1550 and my exercise allowance is 245 for weights + 300 for cardio - 6 days a week!
Macro split will be 40p/30c/30f with high carb weekends (30p/40c/30f)
If I am over my calories that's ok, but I should always try to hit the macro % splits
Feed my body!
1, clean, home prepared food as often as poss, takeaway & pizza in moderation (yes!!!)
2, carbs, protein, fat at each meal
3, food pit-stops should be every 3 hours to keep my body fuelled
4, green veg in abundance
5, at least 2l water daily
6, treats are just that.. They are treats, not daily food items, not comfort after a hard day ... But allowed if they fit my macros :-)
7, complex carb reduction can have its place (comp prep, imp event) but should not be a lifestyle choice!!
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