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A friend of mine asked me a few days ago if I could help him with his nutrition program.
So, I decided to pick one day off his schedule and look at it like a food label.
Breakfast: 60 grams of bread, 20 grams of chicken breast, and 20 grams of gouda light cheese on toast
Snack: One 200-gram Apple
Lunch: 180 grams of Roast Chicken Beast, 250 grams of cabbage salad, 10 grams of olive oil, and 60 grams of bread.
Snack: One 200-gram Apple
Dinner:2 Boiled Eggs 160gr + Carrot salat 250gr + olive oil 10gr + Bread 60gr
Day Total
As I calculate his basic metabolism I found that it was at 2612 kcal
When I saw that his diet has only 1673 kcal I realize that he was in a
calorie deficit of almost 1000 kcal
This is a big number. An average calorie deficit is 300-500 kcal.
So he must re-program his diet to 2000-2200 kcal
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