Well I finally got my paper done today, now it's just my final exam in the way of things. I can't wait to get that over with so I can really focus on getting shredded. My cruise is getting closer by the day!
My body is slowly getting used to the reduced calories. Today I consumed just 1575 but I feel great and am not too hungry. Sure I would love to go grab a big fat burrito from Chipotle but that would put me over quite a lot. Did you know that a burrito from Chipotle with everything on it is over 1100 calories? I don't care how healthy it is, that's a lot of calories and you can't lean out on that. Anyway, here's the diet for the day. No workout today but video workouts are on their way!
10AM: ProNos Shake 300cal /42g protein
12PM: 1/2 cup brown rice with a bit of chicken 200 /20g
130PM: I'm Not Telling! mmmm 200 /0g
3PM: Protein Cookie 200 /20
4PM: Plum 50 /0
5PM: 1 cup prepared Collard Greens 50 /4g
7PM: Protein Bar 275 /20
9PM: Chickpea salad w/ fat free dressing 300 /25
TOTAL 1575 cal /131grams protein (a bit short)
Whenever I go under 40% protein, I am at an increased risk for muscle loss).
For a rough estimate, you should be getting at least 1 gram per LB of lean body mass.
TO calculate your lean body mass use the following formula:
Your Weight x % body fat = Total Fat
Your Weight - Total Fat = Lean Body Mass. If your cutting, you should be consuming between 10-12 calories per pound of lean body mass AND at least 1 gram of protein per pound of LBM.