Steve’s Daily Calories and Nutrient Requirements for Fat Loss

My daily caloric intake (based on exercising 7 days/week, 6’2″ height, 205lbs)

Maintenance:
3323 Calories/day
Fat Loss:
2659 Calories/day
Extreme Fat Loss
1994 Calories/day

 

AMOUNT OF NUTRIENT REQUIRED FOR FOUR MEALS PER DAY
CARBOHYDRATE PROTEIN FAT
GRAMS PER DAY
240g
200g
80g
GRAMS PER MEAL
60g
50g
20g
CALORIES PER DAY
1040 cals
780 cals
780 cals
CALORIES PER MEAL
260 cals
195 cals
195 cals

 

Based on my level of exercise, age, height, and weight, the above are guidelines for me to maintain, lose fat, and to lose fat quickly.

My goal is 2600 calories/day for the next four weeks.  I could do a zigzag diet (where my daily calories fluctuate but my weekly total remains the same) but I’m too busy to keep track so I’ll basically eat the same food for an entire month, switching out chicken for fish and a few varieties of vegetables.

Here is my daily diet:

After morning cardio..

Morning Meal (52gm protein/56 gm carbs/30gm fat):

Four Egg Whites (3.6gm protein x 4 = 14gms protein)

Two Whole Eggs (6gm protein x 2 = 12gm protein 10gm fat)

Chicken (20gm protein 6gm fat)

1 Cup Oatmeal (50gm carbs)

1 cup Veggie Juice

1 oz almonds (6gm protein/6gm carbs/14gm fat)

[148gm protein/184gm carbs/50gm fat LEFT]

Afternoon Meal:

Chicken Breast (50gm protein/6gm fat)

Sweet Potato (60gm)

Steamed Veggies

[98gm protein/124gm carbs/44gm fat LEFT]

WORKOUT

Late Afternoon Meal:

Chicken Breast (50gm protein/6gm fat)

Sweet Potato (55gm)

1 cup Veggie Juice

1 oz almonds (6gm protein/6gm carbs/14gm fat)

[42gm protein/63gm carbs/24gm fat LEFT]

Evening Meal:

Tilapia (36gm protein)

Sweet Potato (60gm)

Steamed Veggies

1 oz almonds (6gm protein/6gm carbs/14gm fat)

[0 protein/0 carbs/10gm fat LEFT]

Snacks:

1 rice cake

1 tbsp almond butter

Dessert:

6oz frozen grapes

 

Voila!  See you at the Desert Classic

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