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Saturday, October 4, 2014

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