It's time to change the diet! Why? One week in Alanya, that's why! Yesterday I came back from a work related trip to Alanya, Turkey, which meant that I had to deviate from the diet during a week (read about it here). Through this, carbs as well as fats were increased. This very change seemed to have a positive effect on my body. Due to this I will from now on increase the fat and carbohydrate intake. This means removing the chicken from meal 2 and 3 and at the same time add some rice and cashew nuts. This also means that the margarine that I've been frying the chicken in has been removed. This downs me to a total of 1677 calories per day. Although, to be fair, I have been frying large quantities of chicken at a time lately, which also means that less margarine has been used. In any case, this will still be a decrease in calories and an increase in carbohydrates.
NOTE: Since most of you who visit my website are from Sweden, each item is clickable and will direct you to the Swedish Wikipedia site - which will explain that particular item.
MY STATS:
Age: 29
Length: 184 cm (6' ½")
Morning weight: 74,8 kg (164,9 lbs)
MY TRAINING ROUTINE *:
Day 1: 45 min walk + Quads, Abs
Day 2: 45 min walk + Biceps, Chest
Day 3: 45 min walk + Back, Trapezius, Forearms
Day 4: 45 min walk + 30 min cardio
Day 5: 45 min walk + Triceps, Hamstrings
Day 6: 45 min walk + Delts, Calves
Day 7: 45 min walk + 30 min cardio
* Walks are done in the morning on an empty stomach and consist of a set course (usually takes around 45 minutes). Cardio is done on either a crosstrainer, a seated bicycle machine or a treadmill with low intensity. Strength training and cardio are usually done in the evening or afternoon.
MY DIETARY PLAN: OCTOBER 12 - 2012
| MEAL 1 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Peanut butter (Organic) |
50 (1,7) |
12,8 |
24,45 |
8 |
281,5 |
| Egg |
100 (3,5) |
12,3 |
9,7 |
0 |
136 |
| Cottage cheese |
100 (3,5) |
12 |
4 |
2,2 |
92 |
| Frozen Strawberries |
65 (2,3) |
0,52 |
0,26 |
4,2 |
24,5 |
| Skip Omega 3 |
2 Tabs |
0 |
2 |
0 |
20 |
| Skip Mega-Pak |
1 Bag |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
| TOTAL: |
|
37,62 |
40,41 |
14,4 |
554 |
| MEAL 2 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Jasmin rice |
20 (0,7) |
1,36 |
0,04 |
16 |
69,6 |
| Egg |
100 (3,5) |
12,3 |
9,7 |
0 |
136 |
| Cottage cheese |
100 (3,5) |
12 |
4 |
2,2 |
92 |
| Cashew nuts |
12 (0,4) |
1,8 |
5,6 |
3,1 |
71 |
| Sriracha sauce |
15 (0,5) |
0 |
0 |
3 |
5 |
| Ketchup |
15 (0,5) |
0,15 |
0,07 |
3 |
12,75 |
|
|
|
|
|
|
| TOTAL: |
|
27,61 |
19,41 |
27,3 |
386,35 |
| MEAL 3 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Jasmin rice |
20 (0,7) |
1,36 |
0,04 |
16 |
69,6 |
| Egg |
100 (3,5) |
12,3 |
9,7 |
0 |
136 |
| Cottage cheese |
100 (3,5) |
12 |
4 |
2,2 |
92 |
| Cashew nuts |
12 (0,4) |
1,8 |
5,6 |
3,1 |
71 |
| Sriracha sauce |
15 (0,5) |
0 |
0 |
3 |
5 |
| Ketchup |
15 (0,5) |
0,15 |
0,07 |
3 |
12,75 |
|
|
|
|
|
|
| TOTAL: |
|
27,61 |
19,41 |
27,3 |
386,35 |
| MEAL 4 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Quark |
100 (3,5) |
12,2 |
0,3 |
3,9 |
67 |
| Cottage cheese |
50 (1,7) |
6 |
2 |
1,1 |
46 |
| FUN Light Strawberry |
- (-) |
0 |
0 |
0,1 |
0,8 |
|
|
|
|
|
|
| TOTAL: |
|
18,2 |
2,3 |
5,2 |
113,8 |
| MEAL 5 |
GRAMS (OZ) |
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| Quark |
100 (3,5) |
12,2 |
0,3 |
3,9 |
67 |
| Skip Magnesium |
1 Tab |
0 |
0 |
0 |
0 |
| Skip Zink |
1 Tab |
0 |
0 |
0 |
0 |
| Skip B.6 |
1 Tab |
0 |
0 |
0 |
0 |
|
|
|
|
|
|
| TOTAL: |
|
12,2 |
0,3 |
3,9 |
67 |
| SUM |
|
PROTEIN |
FAT |
CARBOHYDRATES |
CALORIES |
|
|
|
|
|
|
| TOTAL: |
|
147 |
84 |
92 |
1677 |
||PROTEIN||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||| 46%
||FAT||||||||||||||||||||||||||||||||||||||||| 26%
| CARBS|||||||||||||||||||||||||||||||||||| 28%
No comments:
Post a Comment