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TDEE (Mon to Fri) = 1380 + 138 + 350 + 250 = 2188
TDEE (Sat & Sun) = 1768
With 0.5 deficit:
1,688 cals Mon to Fri / 1,268 cals Sat & Sun
If I don’t meet my first goal by June 2nd, I will adjust to 1.0 deficit for a month:
1,600 x 5 + 1,300 x 2 = 10,600 - 3500 deficit = 7,100 calories per week
1. Fri 1500 cals
2. Sat 1500 cals
3. Mon to Thu & Sun 820 cals
Diet Calendar Entries for 27 May 2023:
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2356 kcal
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Fat: 91.70g | Prot: 133.33g | Carb: 111.35g.
Breakfast: Nescafe Cappuccino, Henties 7 Fruits Juice, Woolworths Diced Wood Smoked Bacon, Woolworths Gouda, Scrambled Egg. Dinner: Lamb Shoulder Chop, Chicken Breast Meat, Pick n Pay Crustless Bacon & Cheese Quiche. Snacks/Other: Chocolate Sponge Cake with Icing, Merlot Wine. more...
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