Leo diet July-Aug 2016

	A	B	C	D	E	F	H	I	J	K	L	M
1	TDEE:	2200 cals/day
2	Lean cals	1700 cals/day	(subtract 500 cals from TDEE)
3
4			Cals	Protein (g)	Carbs (g)	Fats (g)
5	Training day targets:		2000	160	228	50
6	Rest day targets:		1500	160	125	40
7	(Note: I increased calories on training days, when I lift weights, and cut them on rest days, but on average it averages out to 1700 cals per day)
8
9	TRAINING DAY						REST DAY
10	Breakfast	Amt	Cals	Protein (g)	Carbs (g)	Fats (g)	Breakfast	Amt	Cals	Protein (g)	Carbs (g)	Fats (g)
11	Ezekiel cereal	65g	208.9	9.3	42.9	2.9	Ezekiel cereal	55g	176.8	7.9	36.3	2.5
12	Soymilk	1 cup	90	7	7	3.5	Soymilk	1 cup	90	7	7	3.5
13	Berries	1 cup	84	1	21	1	Berries	1 cup	84	1	21	1
14	Subtotal		382.9	17.3	70.9	7.4	Subtotal		350.8	15.9	64.3	7.0
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16	Lunch	Amt	Cals	Protein (g)	Carbs (g)	Fats (g)	Lunch	Amt	Cals	Protein (g)	Carbs (g)	Fats (g)
17	Chorizo Seitan	6 oz	300	45	21	4.5	Chorizo Seitan	6 oz	300	45	21	4.5
18	Olive oil	1 tsp	40	0	0	5	Olive oil	1 tsp	40	0	0	5
19	Brown rice	1 cup	218	5	46	2
20	Subtotal		558.0	50.0	67.0	11.5	Subtotal		340.0	45.0	21.0	9.5
21
22	Dinner	Amt	Cals	Protein (g)	Carbs (g)	Fats (g)	Dinner	Amt	Cals	Protein (g)	Carbs (g)	Fats (g)
23	Chorizo Seitan	6 oz	300	45	21	4.5	Chorizo Seitan	6 oz	300	45	21	4.5
24	Olive oil	1 tsp	40	0	0	5	Olive oil	1 tsp	40	0	0	5
25	Brown rice	1 cup	218	5	46	2
26	Subtotal		558.0	50.0	67.0	11.5	Subtotal		340.0	45.0	21.0	9.5
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28	Soymilk	1 cup	90	7	7	3.5	Soymilk	1 cup	90	7	7	3.5
29	Plantfusion protein	1.5 scoop	180	31.5	6	3	Plantfusion protein	1.5 scoop	180	31.5	6	3
30	Wine	1 glass	150	0	4	0	Wine	1 glass	150	0	4	0
31	Creamer	3 Tbsp	60	0	9	3	Creamer	3 Tbsp	60	0	9	3
32	Subtotal		480	38.5	26	9.5	Subtotal		480	38.5	26	9.5
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34	Total		1979	155.8	231	39.9	Total		1511	144.4	132	35.5
35
36	Notes:
37	1. Please don't request access to this spreadsheet. You can download it in the file menu.
38	2. I cook the lunch and dinner with a bunch of green veggies like kale, spinach and broccoli, but don't count them.
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40
41	Workout plan
42	Monday
43	Squats	3 sets, 5-7 reps
44	Bench press	3 sets, 5-7 reps
45
46	Wednesday
47	Deadlift	3 sets, 5-7 reps
48	Weighted chinups	3 sets, 5-7 reps
49
50	Friday
51	Squats	3 sets, 5-7 reps
52	Bent-over barbell row	3 sets, 5-7 reps
53
54	Notes: I try to progress every workout by adding weight or an extra rep to each set
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