DIET MACROS
WEIGHT: 141Lbs (64Kg) TARGET WEIGHT: 130lbs (57kg -60kg) AGE: 38 y/o.
TARGET CALORIES PER DAY : 1350
1. 130 LBS X 14 (Activity rate) = 1820 total calories – 500 (Deficit Calories) =
1300 CALORIES PER DAY
2. PROTEIN COMPUTATION
- 130 LBS (Bodyweight) X .9LBS (Protein) = 117 G OF PROTEIN A DAY
3. FATS COMPUTATION
- 130 LBS (Bodyweight) X .4 LBS (Fats) = 52 G OF FATS A DAY
4. CARBS COMPUTATION
- PROTEIN – 117g x 4g of Protein = 468 Calories
- FATS – 52g x 9g of Fats = 468 Calories
- 540 (calories in protein) + 540 (calories in fats) = 936 calories total consumed for P and F.
- 1320 (Target Calories) – 936 Calories from Protein and Fats = 384 Calories in Carbs
- CARBS …… 384 Calories / (divided by) 4g of Carbs. = 96 G OF CARBS A DAY
PROTEIN : 120-140g
FATS: 50g
CARBS: 80-90g
DIET (Monday to Saturday)
(You can have a 1 cheat meal :anything you can eat in lunch every Sunday)
1st meal BREAKFAST : 6:30AM
- 1 Toast Bread
- 4 Egg whites with 1 yolk
- 1 cup coffee
WORKOUT 8:00AM TO 9:30AM
After Workout Drink: 9:00 – 9:30 AM
Protein Shake / Protein Smoothie
- 1 scoop Whey isolate Protein
- 1 scoop collagen
- ½ fruits (berries or 1 banana or strawberry)
2nd meal SNACK: 10:00 AM (EAT AFTER 30 MIN. – 45MIN)
- 50g Sweet Potato
- 50g Green Vegies (salad )
- 100g Chicken
3rd meal LUNCH: 12NN
- 120g: chicken (boiled or steam or sautéed – or any cook just use less salt and non-calorie
condiments).
- 100g total mixed veggies: broccoli , cauliflower, baguio beans, carrots, okra.
- 70g: white rice
4th meal SNACK: 4PM
- 1 protein bar or 1 fruit (orange or pineapple)
5th meal DINNER: 7PM or 8PM
- 120g: Fish (tilapia fillet / bangus / salmon / tuna)
- 5 stalks asparagus or 5 pcs okra
- 50g: Mixed Baguio beans and broccoli
Or
- 100g: Shrimp (saute’ with garlic; NO BUTTER, use 1 tsp. of olive oil)
(use non calorie seasoning and less salt: use non caloric sugar if needed)
- 100g total mixed veggies: broccoli , cauliflower, baguio beans, carrots, okra.
- 50g sweet potato
REMINDERS:
- No fatty foods
- No salty foods
- No chips
- No oils except (olive oil but only just a teaspoon)
- no ramen
- Fish should cook (steam, grilled)
- less dairy
- less sweets
- no junkfoods
- no fast foods if possible
- you can eat with soup but make sure theres NO VETSIN AND MAGIC SARAP or any
other preservatives. You can add a tsp of salt or soy but not more than 1 tbsp to take.
- Make sure to make your own soup and not from fast foods.
- You can have ice cream and cake and sweets, occasionally, but for the mean time lessen
if possible.
