
A Day’s Worth of Eating Out While Flexible Dieting
So, I figured I would have some fun with this post and take a male and female avatar with a set of macros I made up. If you aren’t a flexible dieter you should be after you read this, because it will hopefully shine some light on how the “diet” gives you more freedom and flexibility. WARNING! I do not recommend eating out every meal, every day. This post will show you that you can still get the results you want when you are in a bind and need a meal on the run, a business lunch, on vacation, you name it as long as you are tracking your macros(protein, fats and carbs).
Here we go:
We have a male, weekend warrior type, bodyweight of 185 who CrossFit’s 5 times per week. The numbers I have prescribed are 2,500 calories, 185 protein, 305 carbs and 60 fat.
What a day could look like…
Breakfast- Dunkin Donuts
Egg and cheese on an English muffin with a large black coffee: 300 calories, 13g fat, 32g carb, 13g protein
Lunch- Chipotle
Bowl that consists of chicken, white rice, fajita veggies, fresh tomato salsa and romaine lettuce: 440 calories, 11.5g fat, 46g carb, 35.5g protein
Pre Workout- Gas Station
Jack Link’s Original Beef Jerky: 240 calories, 3g fat, 15g carb, 36g protein
Gatorade (1 bottle): 130 calories, 0g fat, 34g carbs, 0g protein
Post Workout- Gas Station/Grocery Store
Muscle Milk Light (2): 200 calories, 2g fat, 10g carbs, 40g protein
Honey Nut Cheerios single serving cup (2): 380 calories, 5g fat, 78g carb, 8g protein
Dinner- Longhorns
6oz Flo’s Filet: 330 calories, 15g fat, 2g carbs, 37g protein
Asparagus: 90 calories, 5g fat, 6g carbs, 5g protein
Rice: 230 calories, 6g fat, 41g carbs, 3g protein
Dessert- Grocery Store
Yasso mint chocolate frozen greek yogurt bars (2): 195 calories, 3g fat, 30 carb, 12 protein
Total: 2505.5 calories, 63.5g of fat, 294g of carb, 189.5g protein
Now for the female avatar…
This lady is a working mom who takes group fitness classes 3 days a week and trying to lose weight and drop to 135 bodyweight. Macros are set at 1500 calories, 40g fat, 150g carb, 135g protein
Breakfast/Pre workout- Chic Fil A
English white grill: 300 calories, 7g fat, 31g carb, 25g protein
Lunch- Panera Bread
Seasonal greens salad: 180 calories, 11g fat, 20g carb, 4g protein
Dinner- Bonefish Grill
Tilapia: 334 calories, 13g fat, 2g carb, 57g protein
French green beans: 70 calories, 6g fat, 4g carb, 2g protein
Post workout- Gas station
Muscle Milk Light (2): 200 calories, 2g fat, 10g carb, 40g of protein
Sour Patch Kids (20 pieces): 140 calories, 0g fat, 54g of carb, 0g fat
1 glasses of red wine (you are welcome): 31.25g of carb (each glass is 5 oz, 125 calories)
Drum roll please….Calories 1472, 39g of fat, 152.25g of carb, 128g of protein.
I am a little off, but you get the point right? What I love about flexible dieting is that you don’t have to be the guy/girl who brings their Tupperware to events or DOESN’T EVEN EAT! That is just crazy.