Feeding Time

Good afternoon

Boca! The sun is up so get your gloves up. Today we are going to fight nutrition by understanding when we are supposed to eat. When do I eat? Reference the prior article "Eat Like a Baby" for the Protein Principle. This principle is one of the  parthenon's of a sustainable successful nutrition program.

Our example eating times and total caloric values are for the average sized male and female. If you are above or below adjust the example accordingly.

2000 calories is the minimum the average adult male should consume and 1200 calories  is the minimum a female should consume in one day. To not lose muscle men need to consume one gram of protein per bodyweight pound and woman .75 grams per bodyweight pound.

Example:

A. 130 pound female needs to consume 130 x .75 = 97.5 grams of protein split up evenly throughout the day.

B. 160 pound male needs to consume 160 x 1 = 160 grams of protein split evenly throughout the day.

Side Note: a cooked 4oz piece of chicken is 35 grams of protein and 185 calories 

Here are the times of day and the total calories allowed per feeding.

7:30am - Balance Breakfast

Man Woman

450 cal 250 cal

10:30am - Balanced Snack (balanced is protein/starch/vegetable) 

Man Woman

300 cal 200 cal

1:00pm - Balanced Lunch 

Man Woman

450 cal      300 cal

4:00pm - Balanced Snack

Man Woman

350 cal 200 cal

7:00pm - Balanced  Dinner

Man Woman

450 cal 300 cal

Male Total Caloric Intake   2000 Calories

Female Total Caloric Intake  1200 Calories

Happy Shredding!