|
GET TO 202 by next Friday morning the 18th.
Workout 5 days a week burning at least 500 Calories
Eat 650 calories of food
BMR= BMR 2085 (Height, weight, age) x 1.725 (at least 5 workout per wk) =
=3588 calories needed per day
-3500 calories = 1 pound
next Friday = 650x 8 days (thur,fri,sat,sun,mon,tue,wed,thur)= 6200 calories
Harris Benedict Formula says 3588 calories needed per day x 8 days = 28793 total calories I need
So 29793 - 6200(caloric intake in 8 days) = 22592 or a deficit so 22572/3500 since there is 3500 in a pound
is 6.3 pounds lost
I should weight about 201-202 on Friday the 18th
Maintain this same rigor and be at 196 by Saturday March 26
American College of Sports Medicine (ACSM) recommends that calorie levels never drop below 1800 calories per day for men. I am trying only about 1/3 of recommendation. This would be considered EXTREME!
-Eat 5 small meals per day
-Drink green tea
-Exercise a lot (sprints and long distance) try in morning
-Eating mostly veg with protein, super foods and small Carb intake -Drink tons of water to wash out toxins and stay hydrated
-Don't eat salty foods (sodium) because of water retention
-No Carbs after 5pm
-Stretch long before and after runs (become more flexible(pain))
-Sleep for at least 8 hours per night
-Concentrate on Lower and upper ab workout (pain)
-Push up and dips or upper body weight training 3times per week
-After reaching 195 I will gradually increase my caloric intake to maintain this weight
Diet Calendar Entries for 10 March 2011:
|
780 kcal
|
Fat: 8.24g | Prot: 114.12g | Carb: 59.92g.
Breakfast: broccoli, Bananas, carrots. Lunch: light tuna chunk in water, Baby Spinach, DanActive Vanilla. Dinner: starkist light tuna, Baby Spinach, Egg White. more...
|
|
2706 kcal
|
Activities & Exercise:
Tennis - 38 minutes, Resting - 15 hours and 22 minutes, Sleeping - 8 hours. more...
|
|