MyDietPlan

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I will be my first client.

 

I am 35 years old female Asian, with body weight around 53kg/ 120lbs, height 164cm.

I just started workout at gym and changed some of my activities. 

My current routine is:

Monday: Yoga session 1 hour (Moderate exercise)

Tuesday: Gym session 1 hour (Moderate exercise)

Wednesday: Dance class 1 hour (Light exercise)

Thursday: Meditation class 1.5 hours (Light exercise)

Friday: Yoga session 1 hour (Moderate exercise)

Saturday: Gym session 1 hour (Moderate exercise)

Sunday: Rest day

 

TDEE (Online calculator)

1. Moderate exercise: 1889 kcal/day

2. Light exercise: 1676 kcal/day

Target: In between healthy lifestyle and reduce fat + build muscle

Therefore, my TDEE will be somewhere around 1500-1600 kcal/day.

 

Total protein: 

Target: In between healthy lifestyle and reduce fat + build muscle

My requirement will be 0.8-1g/lbs, which is 96g-120g/day.

So, I should consume about 100g/day.

 

Total carbs:

Light workout day: 1-1.25g/lbs, which is 120g-150g/day

Moderate workout day: 150g-180g/day

I might be practicing the calorie cycling.

But generally it will be around 150g/day.

 

Total fats:

I don't know my fat-free mass weight. My BMI is around 19. So, I estimate it's about 100lbs X 0.3g, which is around 30g/day. If I calculate using 15-20% of my dialy calories, it will be:

- 1600 kcal X 0.15 = 240 kcal, /9kcal = 26.7g fat,

- 1600kcal X 0.20 = 320 kcal, /9kcal = 35.5g fat,

So I shall consume around 30g fat per day.

 

My diet is quite balance and healthy, I avoid junk food, but I eat less meat. I might need some protein from other source. I just started workout plan at gym. So I will do a plan for my pre and post workout meal. I workout 2X per week, 1 day in the morning, another day after work.

 

Morning workout (8-9am):

1. Pre-workout (7am):

- Greek yogurt (7.6g carbs, 9g protein, 2g fat)

- Museli (different types) (generally 24g carbs, 4g protein, 3.2-7.6g fat)

2. Post-workout (9.30-10am)

- 1 scoop double chocolate flavour whey protein (3g carbs, 24g protein, 1g fat)

- Add on some dark chocolate/ banana etc. for higher carbs.

 

After work workout (6-7pm):

* My usual lunch time is 1-2pm.

 1. Pre-workout (530pm):

- 1 scoop double chocolate flavour whey protein (3g carbs, 24g protein, 1g fat)

- Add on some dark chocolate/ banana etc. for higher carbs.

OR

- Protein bar

2. Pose-workout (8pm)

- Usual dinner (with rice/ mee/ meehoon/ kuey teow --> Carb source)

 

Thank you.