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I'm back to training and dieting after a 5 year layoff. My main goal right now is fat loss.
I'm currently
194 lbs.
22% body fat
5'9"
BMR= 1380
LBM= 150
My goal is to get down to 170 lbs.
I'm on a CKD (just started it), which gives me...
605 protein calories per day: 150g
1805 fat calories per day: 200g
2410 diet calories per day
Right now my protein sources are chicken, protein shake (soy/whey)
Fat sources are olive oil, flax oil, natural peanut butter
My question is this... there are a couple of days during the week when I'm up for 24 hours for work. How should I structure my diet along with training/cardio on or after these particular days? I can try to spread them out evenly, or eat on a normal schedule... have 6-8 hours with nothing to eat and then do cardio in the morning when I get off of work.
The worst days are Fridays and Saturdays. Fridays I'm usually up for 24 hours, I can get about 4-5 hours of sleep before I go back into work on Saturday. Then I'm up from Saturday early afternoon until Sunday morning, basically 20 hours.
Any help would be greatly appreciated. Thanks!
I'm currently
194 lbs.
22% body fat
5'9"
BMR= 1380
LBM= 150
My goal is to get down to 170 lbs.
I'm on a CKD (just started it), which gives me...
605 protein calories per day: 150g
1805 fat calories per day: 200g
2410 diet calories per day
Right now my protein sources are chicken, protein shake (soy/whey)
Fat sources are olive oil, flax oil, natural peanut butter
My question is this... there are a couple of days during the week when I'm up for 24 hours for work. How should I structure my diet along with training/cardio on or after these particular days? I can try to spread them out evenly, or eat on a normal schedule... have 6-8 hours with nothing to eat and then do cardio in the morning when I get off of work.
The worst days are Fridays and Saturdays. Fridays I'm usually up for 24 hours, I can get about 4-5 hours of sleep before I go back into work on Saturday. Then I'm up from Saturday early afternoon until Sunday morning, basically 20 hours.
Any help would be greatly appreciated. Thanks!
