Nutrition

NUTRITION

 

In preparation for the upcoming 28 day challenge, I started posting the foods I eat. 

 

I thought this would be a good time to share my goals. I am using the Harris-Benedict Equation to calculate my caloric requirements (Katch McCardle comes in slightly lower) Here is the breakdown:

 

BMR:  1993.2   Harris Benedict

TDEE: 2740.7   At 37.50%

Wkly Weight Loss Goal: 2.0 - 2.5

Target Calorie Deficit   869.00 [32% of TDEE]

Target Net Daily Calories: 1,872

Additional Cal Burned/day:531   Cardio 5 days/week

Net Daily Calorie Deficit: 1,400

 

Macro Nutrients:

 

Carbs: 35%

Fat: 25%

Prot.: 40%

 

I have some work to do relative to attaining Macro Goals:

Reduce nut and cheese consumption

Increase Protein (protein drinks on the road)

 

I travel out of town every week Monday thru Thursday and have been working hard at meeting goals on the road. It's not perfect yet, but huge progress from the past. Major changes to my diet include:

 

No Gluten (bread, pasta, wheat snacks, etc..)

No refined sugar (cookies, cake, ice cream, etc..)

No Alcohol

No Chips

No fried food

 

Increase fish, chicken and lean red meat.

 

Next step - continue to work at achieving macro goal.