IF Day 4

Here is my schedule. Due to very long days at work I cannot use anything but ADF as I wouldn't even have a 4hr window to eat on those days. I will post updated pics on the 8th of October to see if there is any progress from my 1st week. Unfortunately both my scale and my measuring tape are MIA after my move to Cali.

October

1 Work F	2 Work PT Run	3 0900 Appt Lift	4 OCD F Lift Cardio	5 Lift Cardio	6 Lift Cardio	7 Work F PT Run
8	9 F Lift Cardio	10 Work	11 Work PT Run	12 Work F	13 Lift Cardio	14 0800-1200 Appt Lift
15 Work F PT Run	16 Work	17 F Lift Cardio	18 Lift Cardio	19 Work PT Run	20 Work F	21 Work
22 F Lift Cardio	23 Lift Cardio	24 Work F	25 Work PT Run	26 Work F	27 OCD Lift Cardio	28 LV Lift Cardio
29 LV F PT Run	30 LV Lift Cardio	31 LV Lift

*F=Fasting Day *OCD=OnCall Day for work *LV=Leave *Appt=Work appointment

Total Fasting: 12            Total Lifting: 15         Total Run: 7                        Total Cardio: 12

I used http://www.drsarasolomon.com/calorie-macro-calculator/ to find my macros

Total Daily Energy Expenditure (TDEE): 2,908 calories

Calculated Calories (based on your selection): 2,908 calories

Protein
Grams: 200
Calories: 800
Percentage: 28%

Carbs
Grams: 273
Calories: 1,090
Percentage: 37%

Fat
Grams: 113
Calories: 1,018
Percentage: 35%

- See more at: http://www.drsarasolomon.com/calorie-macro-calculator/#sthash.zUDtzM1c.dpuf

Total Daily Energy Expenditure (TDEE): 2,908 calories

Protein

Grams: 200

Calories: 800

Percentage: 28%

Carbs

Grams: 273

Calories: 1,090

Percentage: 37%

Fat

Grams: 113

Calories: 1,018

Percentage: 35%

1g BCAA 4 times a day on fasting days

5g Creatine on training days