Goal: Lose weight & tone muscles
Basal Metabolic Rate (BMR) - 2690 calories
-This is the amount of calories my body needs to function at rest with minimal movements. This probably seems like too many calories to most but, since I am 274lbs right now, I require alot of calories just for maintenance. Lowering your caloric intake by more than 1000 calories below maintenance may invoke the body's starvation response, which can lead to the yo-yo dieting effect. A sudden drop (500 calories or more) can cause your metabolism to slow down, so the goal is to try to lower calories gradually.
Activity Based Caloric Requirement - 2944 calories
-This is the amount of calories my body requires when adjusted to the activity demands of life and exercise. This is my established baseline.
Goal Adjusted Caloric Requirement - 2450 calories
-This is the amount of calories I need to ensure that my body is in a constant state of deficit and ensure weight loss. Protein is kept high to maintain lean body tissue, while carbohydrates and fat are lowered to force the body to use fat stores as energy.
Weekly Schedule
Day 1 - Goal Adjusted
*2450 calories - 817 calories protein(204g), 408 fat calories(45g-less than 12g saturated), 1225 carb calories(306g)
Day 2 - Goal Adjusted
Day 3 - Goal Adjusted
Day 4 - Goal Adjusted
Day 5 - Low Carb
*2250 calories - 817 calories protein(204g), 408 fat calories(45g-less than 12g saturated), 1025 carb calories(306g)
Day 6 - Low Carb
Day 7 - Baseline (Pizza!!!)
*2944 calories
Ideal Protein Foods
Steak, pork, chicken, salmon, tilapia, milk cheese, nuts, protein shakes
Ideal Fat Foods
Nuts, cheese, milk
Ideal Carb Foods
Whole grain bread and pasta, vegetables, fruits, juice, tea(small amounts)
Not bad at all. I get to eat steak, pork, chicken, fish and pizza, so I definitely won't get bored of my options. I just have to make sure that my cheat days coincide with workout days, drink lots of water, take a daily multi-vitamin and make sure I get in 100% of my daily recommended fiber. Apples are a great source of fiber and I've always credited them as my secret weapon when I first dropped down from 300lbs back in 2000. I would go through a bag in a couple of days and still luv them. I'll be hitting the supermarket first thing in the morning.
Tomorrow I get to workout with Ben, another one of our Star Fitness trainers. Besides pointing at me and mouthing "eleven AM" whenever he saw me today, he hasn't really said much about our workout. He was voted as the trainer with the best results by the rest of the staff at the Christmas party last year though, so I know I'm in for something special. Gonna hit the sack now and get some rest. I'll let you guys know what he hits me with as soon as I can catch my breath:)
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