W95831
Not Going as Planned - Mar 26, 2012
Mar 26, 2012
Well, it has been just about a month since I put myself back on the straight and narrow.
My goal was to lose 2lbs per week.
Unfortunately, I've only lost 2 pounds in the last month.
This means it is time to tweak my eating/exercise to achieve my goals.
I looked into calorie and carb cycling. You basically calculate the total calories (daily allowance x 7 days) and get your weekly total. Then you cycle the calories using highs and lows to trick your body into NOT holding onto fat or slowing down the metabolism. My daily allowance for calories WAS 1200, but I've dropped it to 1150. Over the course of a week, my total calorie intake should not ....no...WILL NOT exceed 8,050 calories.
I've adjusted my maximum net carbs on any given day to 90 or less. My initial goal was 100 or less, but I was averaging around 150 per day. That ends now. I will plan my daily meals at least a day in advance so that I know that I have all of the supplies on hand. I had been doing 'light' planning but eating meals, calculating through the day, then stopping when I hit my calorie max. Backwards!!!!
I MUST plan ahead in order to stay within the limits!
My main goals are still:
1. Lose 35-40lbs in 5lbs increments
2. Get my BMI under 23.
My updated sub-goals:
To acheive these goals, I will:
1. Exercise 30-60min a minimum of 5 days per week.
2. Drink at least 8-10 glasses of water per day.
3. Limit my calorie intake to 8,050 calories per WEEK, using calorie cycling to 'shock' my system.
4. Limit my net carbs intake to 630g per WEEK, max of 90 per day, using carb cycling to 'shock' my system.
5. Increase my protein intake to a minimum of 90g+ per day.
6. Increase the amount of green, leafy veggies I eat.
7. Severely limit alcohol and sweets.
8. Do not drink liquids with meals.
2 comments
My goal was to lose 2lbs per week.
Unfortunately, I've only lost 2 pounds in the last month.
This means it is time to tweak my eating/exercise to achieve my goals.
I looked into calorie and carb cycling. You basically calculate the total calories (daily allowance x 7 days) and get your weekly total. Then you cycle the calories using highs and lows to trick your body into NOT holding onto fat or slowing down the metabolism. My daily allowance for calories WAS 1200, but I've dropped it to 1150. Over the course of a week, my total calorie intake should not ....no...WILL NOT exceed 8,050 calories.
I've adjusted my maximum net carbs on any given day to 90 or less. My initial goal was 100 or less, but I was averaging around 150 per day. That ends now. I will plan my daily meals at least a day in advance so that I know that I have all of the supplies on hand. I had been doing 'light' planning but eating meals, calculating through the day, then stopping when I hit my calorie max. Backwards!!!!
I MUST plan ahead in order to stay within the limits!
My main goals are still:
1. Lose 35-40lbs in 5lbs increments
2. Get my BMI under 23.
My updated sub-goals:
To acheive these goals, I will:
1. Exercise 30-60min a minimum of 5 days per week.
2. Drink at least 8-10 glasses of water per day.
3. Limit my calorie intake to 8,050 calories per WEEK, using calorie cycling to 'shock' my system.
4. Limit my net carbs intake to 630g per WEEK, max of 90 per day, using carb cycling to 'shock' my system.
5. Increase my protein intake to a minimum of 90g+ per day.
6. Increase the amount of green, leafy veggies I eat.
7. Severely limit alcohol and sweets.
8. Do not drink liquids with meals.
Starting Over - Day 1 - Feb 27, 2012
Feb 27, 2012
I've managed to regain 35-40lbs over the last three years due to my inactivity and edging back into sloppy eating habits.
My main goals are:
1. Lose 35-40lbs in 5lbs increments
2. Get my BMI under 23 (its currently 28 since I'm 168lbs and 5ft 5in tall).
To acheive these goals, I will:
1. Exercise 30-60min a minimum of 5 days per week.
2. Drink at least 8 glasses of water per day.
3. Limit my calorie intake initially to 1100 calories per day, ending with a more maintainable 1800 calories per day.
4. Increase my protein intake to a minimum of 80g per day.
5. Limit my overall carb intake.
6. Increase the amount of green, leafy veggies I eat.
7. Severely limit alcohol and sweets.
8. Do not drink liquids with meals.
