The rest of your diet

It's a good idea to keep track of your daily calories. A very good guideline is to multiply your fat free mass by 20. Your calories should not be higher than this. For example, I would have 147 (my fat free mass) x 20 calories = 2940 calories
Your carbs should be roughly 35% of your total calories. So multiply your calories by .35 and divide that number by 4 to determine your total carbs. For example, I would have 257 carbs.
Your fat should be roughly 20% of your calories. So multiply your calories by .20 and divide that number by 9 to determine your total fat. For example, I would have 65 grams of fat.
Your protein should be roughly 45% of your calories. So multiply your calories by .45 and divide that number by 4 to determine your protein. For example I would have 330 grams of protein. Notice this is a tad higher than yesterday, but this is where I'm going to start and I will not go lower than the number we determined yesterday.
Your next assignment is to use the foods, plan and numbers I gave you to make a plan. If you signed up for the PF Champs food log, you can start using that today.
Bill