I've been sick, so I haven't worked out in a week (or more) and I've found I miss it!  I'm actually excited about heading back to the gym on Monday.

I was trying to figure out what to do about my program.  What week I should start back on and decided I'll just go back to the week that's already on the calendar... it's a d-load week and probably perfect for coming back from a layoff.

I also need to plan out some future workout weeks as I've actually gone through all 4 - 4 week rotations that I had already planned!  WOW!  And amazingly I can feel the difference.  I'm stronger, stand taller and feel more secure.  My foot pain is gone (has been for a while) and I managed to go through a weekend standing for chorus, a trip to vegas... walking and standing and a competition weekend in Reno without it coming back!  This is a first for years!  My knees are feeling good too even though I've been slightly ramping up the walk/running each week.  All of this without losing any weight!  I also find myself feeling more secure walking around.  I don't constantly fear falling which is a huge relief.  If I can get things firing on all cylinders and finally drop the weight too... I know I'll start to feel amazing!  I have a plan, and that feels good.

New focus..maybe

I want to lose weight.  I know that following a weight loss plan, almost any weight loss plan will get me to weight loss.  But, for some reason I can’t seem to stick to a weight loss plan…

I want to be healthier.  The sad part is, I don’t FEEL sick.  But, I do realize that if I wait until I feel sick it may be much much too late.  But, giving up near term pleasure for some nebulous future hasn’t worked for me so far.

So, how do I make this work?  How do have it all and still get the body I want?!

Let’s start with the assumption that calories in vs calories out is the basis of all weight loss.  

I don’t think it really matters how you eat those calories (weight wise), but I do think that getting my blood sugars under control is important. I also don’t want to lose muscle mass, so, eating enough protein is important.  The rest is gravy (or fat I guess)

Now, do I eat the same every day? Or do I go lower over the week so that I can splurge a little on the weekend?  This sounds good and more doable for me.

I’m going to start with a calorie budget of 1700/day - but cycle calories a little.  M-T

1600 calories and S/S 1950/day.  I’ll do this for one week and see how things feel.

‘Low’ calorie days will be: 120g of protein (480 calories) 50 net g of carbs (200 calories), 102g of fat (920 calories)

Protein Grams	Protein Calories	Carb Grams	Carb Calories	Fat Grams	Fat Calories	Total Calories
120	480	50	200	102	920	1600
	30.00%		12.50%		57.50%
Three Meals
40	160	17	67	34	307	533
Four Meals
30	120	12.5	50	25.55555556	230	400
Five Meals
24	96	10	40	20	184	320
Six Meals
20	80	8	33	17	153	267
Two Meals
60	240	25	100	51	460	800

‘High’ calorie days will be: 120g of protein (480 calories) 100 net g of carbs (400 calories), 119g of fat (1070 calories)

Protein Grams	Protein Calories	Carb Grams	Carb Calories	Fat Grams	Fat Calories	Total Calories
120	480	50	200	141	1270	1950
	24.62%		10.26%		65.13%
Three Meals
40	160	17	67	47	423	650
Four Meals
30	120	12.5	50	35.27777778	317.5	487.5
Five Meals
24	96	10	40	28	254	390
Six Meals
20	80	8	33	24	212	325
Two Meals
60	240	25	100	71	635	975

No adjustments for exercise!

Performance is determined by KPI’s as stated here:  https://docs.google.com/spreadsheets/d/13Hqv9bbRkFvinhe1luDzo3EUjg2SLDi6aIBBXBDxkXw/edit#gid=0

If, after two weeks the average weight has not gone down, I will lower calories by 100.