Search

Refuel Kings: The Numbers



REFUEL DAY DETAILS 


To give you a better understanding of refuel day as it relates to calories: 


Weekly calorie allotment is 14000  - 15000 

Current status: Sunday to Friday - 10484

Saturday caloric allowance: 3516 - 4516 


Tom’s Guidelines: 


16000 Cals = Maintenance

15000 Cals = slight  decrease  body fat 

14000 Cals = small decrease body fat 


Exercise will also play a role in the numbers but all things the same, I need to make a caloric decision for Saturday based on: 


Current level of Leanness 

Physique goal

Athletic Performance 

Work output. 


Saturday total - 3500 Cals 


Overall goal is to set the example, day 6 into the 21Strong twenty one days of discipline. 


That, my friends, is some basic athletic nutrition accounting, only sharpened by fat calliper measurements to dial in progress.  



Recent Posts

See All

What does it take to have that elusive 6 pack? What are the barriers that are stopping you from achieving that look? What can you control and what must you let go of in your quest for the 6 pack look?