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The Eating plan
1.The preferred method of losing Body Fat is to find out your Maintenance level of calories…the amount of calories needed to keep your muscle and not lose or gain any fat and reduce that by 30%.
2.Using your BMR and activity level each day that Maintenance calorie number can be determined. (for me that is 3000-3300 calories a day)
3.A reduction of 30% will result in 2100-2310 calories a day for fat loss.
4.The problem with this level of calories is that the body goes into starvation mode to conserve fat stores and lowers it set point to accommodate ( this occurs after approx. 3 days )
5.The solution is to raise your Caloric intake every forth day to your Maintenance level..in my case 3000-3300 and then back to 2100-2300 for the next three days.
6.3 days at 2100-2300, 4th day 3000-3300…repeat.
7.Try to eat 6 times ( every three hours ) a day to promote a higher metabolism, keep your insulin levels stable and allow you to process enough protein to keep your lean muscle.
8.I suggest the following supplements; a good multi-vitamin, greens powder concentrate and protein powder.
9.Make sure you drink 10 or more cups of water a day.
10.Work a “cheat meal” into your meal plan once a week to avoid insanity, cheat MEAL not cheat Day!
11.Eat to live not Live to eat!
12.Finally, buy organic when you can.
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