Quote (Darkblue @ Jan 27 2012 12:50pm)
Hey Raynor!
I haven't been around for a while and I actually let myself go for around 2 months without working out at all. Feelsbadman.jpg
I've gotten chubby and flabby lol, I'm getting back into this and I want to try intermittent fasting.
So, first thing I want to do is cut down 15lbs...
This is what I got from the intermittent fasting calculator
-20/-20 (2548 cal.) TDEE
Protein: 33.8% - 215.5g – 862cal
Carbs: 33.1% - 210.8g – 843cal
Fat: 33.1% - 93.7g – 843cal
I was wondering if you could help me out planning the meals. I hear that a lot of the guys in H&F do 16 hours of fasting and 8 hours eating.
What would the plan look like with the numbers above?
Please give me an example, would this be spread out into 3x meals in that 8 hour period and what should the macros be for each meal?
Any help would be greatly appreciated, and if you would even have suggestions for my training that'd be great...I want to focus on the fat loss but to also keep as much muscle and shape
Hey there.
well based on pure math alone...each meal would be around 72g protein, 70g carbs, and 31g fat.
that would mean that in 3 meals you'd want something like:
Meal 1 - 6 whole eggs w/ peppers and onions + 1 oz cheese + 1 30g protein shake + 4 slices whole grain toast (assuming the toast is around 17-18g carbs per slice)
Meal 2 - 8 oz chicken breast + 2 tbsp olive oil + 2 cups brown rice + 1/2 cup black beans + green salad
Meal 3 - 8 oz 90/10 lean beef + 2 cups pasta + 1 tbsp olive oil + grated romano cheese + 12-15 stalks asparagus
That's a quick approximation of a daily meal plan to try and hit your macros without eating insulin spiking foods while still getting sufficient fiber, etc.