|
Starting today, to get down to my goal weight of between 170, and 175 pounds (preferably 173 with a total loss of 76 lbs) it should take about 38 weeks, with a weight loss of 2 pounds per week on average. I'll be changing up my caloric intake with each weigh-in instead of sticking with one number (doing the math weekly). Right now I can eat 2292 calories per day to maintain my current weight. I'll need to create a caloric deficit of 1000 calories per day to lose 2 pounds each week. The plan is to workout 5 days a week, and do it optimally to reach a 500 calorie or more burn. I should be able to burn up the other 500 calories through normal daily activities. On days I don't workout I will reduce the caloric intake by 500 calories for that day (just 2 days per week).
I'm calculating my caloric needs using the BEE method, which is actually a bit higher than what I have here, but I subtracted the daily caloric needs to maintain current weight when moderate exercise added in, so these numbers basically reflect how many calories I need each day to maintain my current weight with no exercise.
Today my BMI is 36.1. My body fat is at 34%, and water was at 36% (I think). I still need to take my measurements.
|
117,8 kg
Perdidos até agora: 0 kg .
Ainda faltam: 47,5 kg .
Dieta cumprida: Não Aplicável .
|
|
282 kcal
|
Líp: 22,00g | Prot: 15,50g | Carbs : 5,50g.
Jantar: Tomato Juice, Mild Italian Sausage. mais...
|
|