Leo diet July-Aug 2016
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TDEE:2200 cals/day
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Lean cals1700 cals/day
(subtract 500 cals from TDEE)
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CalsProtein (g)Carbs (g)Fats (g)
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Training day targets:
200016022850
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Rest day targets:150016012540
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(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)
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TRAINING DAYREST DAY
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BreakfastAmtCalsProtein (g)Carbs (g)Fats (g)BreakfastAmtCalsProtein (g)Carbs (g)Fats (g)
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Ezekiel cereal65g208.99.342.92.9Ezekiel cereal55g176.87.936.32.5
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Soymilk1 cup90773.5Soymilk1 cup90773.5
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Berries1 cup841211Berries1 cup841211
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Subtotal382.917.370.97.4Subtotal350.815.964.37.0
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LunchAmtCalsProtein (g)Carbs (g)Fats (g)LunchAmtCalsProtein (g)Carbs (g)Fats (g)
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Chorizo Seitan6 oz30045214.5Chorizo Seitan6 oz30045214.5
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Olive oil1 tsp40005Olive oil1 tsp40005
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Brown rice1 cup2185462
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Subtotal558.050.067.011.5Subtotal340.045.021.09.5
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DinnerAmtCalsProtein (g)Carbs (g)Fats (g)DinnerAmtCalsProtein (g)Carbs (g)Fats (g)
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Chorizo Seitan6 oz30045214.5Chorizo Seitan6 oz30045214.5
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Olive oil1 tsp40005Olive oil1 tsp40005
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Brown rice1 cup2185462
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Subtotal558.050.067.011.5Subtotal340.045.021.09.5
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Soymilk1 cup90773.5Soymilk1 cup90773.5
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Plantfusion protein1.5 scoop18031.563Plantfusion protein1.5 scoop18031.563
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Wine1 glass150040Wine1 glass150040
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Creamer3 Tbsp60093Creamer3 Tbsp60093
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Subtotal48038.5269.5Subtotal48038.5269.5
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Total1979155.823139.9Total1511144.413235.5
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Notes:
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1. Please don't request access to this spreadsheet. You can download it in the file menu.
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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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Workout plan
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Monday
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Squats3 sets, 5-7 reps
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Bench press3 sets, 5-7 reps
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Wednesday
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Deadlift3 sets, 5-7 reps
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Weighted chinups3 sets, 5-7 reps
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Friday
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Squats3 sets, 5-7 reps
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Bent-over barbell row
3 sets, 5-7 reps
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Notes: I try to progress every workout by adding weight or an extra rep to each set
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