Monday, January 19
Breakfast: 7:30 AM
3 eggs
2 slices wheat toast w/marg.
1 cup 1% milk
Cals: 567
Prot: 38 g
Carb: 48 g
Fat: 28 g
Activity
Forms practice: 20 minutes, easy pace today
Bag work: 20 min, punching & kicking, moderate-heavy intensity
Lunch: Noon
5 oz ground beef patty
2 slices wheat bread
200 g steamed broccoli, cauliflower, carrots
Cals: 424
Prot: 36 g
Carb: 29 g
Fat: 12 g
Snack: 4:00 PM
Chili, 504 g
Cals: 443
Prot: 27 g
Carb: 31 g
Fat: 24 g
Activity
Taekwondo class:20 minutes calesthenics, footwork, stretching; 40 minutes kicking practice, moderate intensity
Dinner: 9:30 PM
450 g Ham, Bean, Vegetable soup
100 g fat yogurt
Cals: 451
Prot: 26 g
Carb: 73 g
Fat: 11 g
Total dietary macros for day:
Calories: 1885
Prot: 122 g
Carb: 190 g
Fat: 74 g
Estimated caloric deficit: 415 calories
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