2015/16 Diet Plan

Generally speaking, my diet has been pretty good this year. I have only been ill once and my weight has remained reasonably stable all year. However, I still feel like I am about 5-7lb over an optimum 'race weight' (and maybe more if I have put on some holiday weight - will find out in a few days) so finding and testing this will be key this year. This is going to require a close calorie counted diet plan and constant monitoring of my % body fat... Something I hope to trail on some decent bathroom scales :)

I thought I knew quite a lot about nutrition and diets at the end of last year but LouLou has been getting into weight lifting and has done some additional research... This has opened up the door to something called 'macros'. Basically it's the correct % of Carb, Fat and Protein you should be consuming each day. This varies depending on level of exercise, weight gaining, weight maintaining or weight loss... Other factors will come into this like sex and body type etc but to cut a long story short, I'm going to be trailing mine at the following:

20% Protein

40% Carbs

40% Fats

Should I feel low on energy I may substitute less fat for more carbs.

Given that a normal daily calorie consumption should be 2500 cal and I will be using an additional 1200 cal through exercise I need to cosume 3700 cal a day to maintain a constant body weight. Given that I want to loose weight (approx 1lb a week) to get down and trail a 'race weight', I need to cut approx 500 cal a day bringing my total intake to 3200 cal.

This means I need to consume the following 'macronutrients':

155g Protein

325g Carbs

142g Fat

Now this may seem like a lot of effort or even difficult to manage but there is a great app out there that does all the counting for you... My Fitness Pal. LouLou has been using it and it works great... More on that once I have put it to the test :)

This should be roughly covered with the following diet plan:

Breakfast

Coffee (milk & sugar)

80g Oats

1 tbsp Peanut butter

Milk

Protein shake

Banana

Post workout

Protein shake

Homemade oat bar

Lunch

120g rice

chicken breast or tuna

1 cup kidney beans

2 tbsp Mayo

1 tbsp sweet chilli sauce

Pre-workout

Protein shake

Homemade oat bar

Post workout

Protein shake

Dinner

Potion of fish/chicken

Salad 

Mayo

Portion of carbs (depending if there is a high intensity interval session in the morning)

Pudding

Yogurt (Greek) mixed with protein powder & some fruit

Wish me luck! :)