Extra: Basic Nutrition Plan

I’ve sorted out some basic numbers for my daily intake.  Protein doesn’t vary between training and rest days, only the amount of carbohydrates.  I’ll do some further refinement later in the year with new weight targets and activity level, but this should hold for the upcoming months.


A rough calculation on daily calories and macros

Macro breakdown

Below is a rough outline of my daily macros.  If I’m plus or minus 10% in any of the areas, that’s close enough

Macro percentage difference between training and rest days.

Calories per Meal

For a deficit day, this is an approximate calorie breakdown per meal.


Meal Examples

To do in February…