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.
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