As promised, here is a sample day of what I will eat during my nutrition challenge. I am 5’5″ and 144lbs, looking to lean out (5-7 lbs fat loss) while maintaining or gaining lean body mass. I work out about 90 minutes per day, 5 days a week, and do a variety of strength, conditioning and high intensity intervals. Each day, I will be looking to hit ~2000 calories: 200 g carbs (mostly unrefined and keeping sugar to <60g); 135 g protein and 60-70 g fat. Since I’m looking to lose fat, I’m ok with being a little under my target fat consumption each day assuming I feel good and am not starving – but the carbs and protein I want to get within 5 grams. I’ll be looking to cluster my carb intake around my workouts (consume ~70-80% of carbs in the 6 hours around my workout – mostly after), save my fat intake for the meals far from my workouts and generally spread protein evenly throughout the day. Check it out and holler if you have any questions or comments!
Single morning/mid-morning workout
7am – Breakfast (Smoothie + Oatmeal)
9-10:30am Strength + Cardio Workout
8:30pm Casein Pudding