As per yesterday’s journal update, I am in the process of setting up my new goals for the New Year and planning it out… I’m not planning on changing my workouts as of yet, just my diet and nutrition… since I’m not planning to lose any more weight after January; I’m going to have to add calories. That’s always a good point to be at. I also want to put some muscle on my frame, but without adding a significant amount of fat.
So I’m thinking of going to 2400 – 2500 calories a day, as compared to the 1800 – 2000 calories I’m taking in now. Of course I’ll have to watch to see if I’m gaining any fat after a few weeks and adjust my diet accordingly. Of those 2400 calories, I’ll need at least 1 gram of protein for each pound of body weight for muscle growth. If I’m at 175lbs I would take in 175 - 185 grams. Each gram of protein is 4 calories, so 180g x 4 that would be 720 calories from protein. 720 calories is about a third(or 33%) of my total calories. I also know that I don’t want Fat to be more than 20% of my diet. That leaves me with approximately 45 – 50% of my diet for Carbs. So I’m left with this:
20% Fat (480 Calories or less)
30 - 35% Protein (720 - 840 Calories)
45 – 50% Carbs. (1080 - 1200 Calories)
Math makes my head hurt. Ouch!!
Of course I’ll be eating clean… whole grains, whole wheat bread, egg whites, lean meats or fish, lots of vegetables and some good fats, like Extra Virgin Olive Oil, All Natural Peanut Butter, and Nuts.
Little or no processed foods, no sugar, no white flour products, no butter or margarine, no sodas or sweetened beverages and no alcohol.
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