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I started lifting weights this week. I made a promise to myself, that when I reached the 170’s, I would start working out. I hit 179 last Friday!! So last weekend I bought weights and I created a dumbbell/stability ball upper body workout that I can do at home while watching TV instead of sitting on my fading booty. The whole work out takes about 45 minutes and I will do it Mon, Wed, Friday. I’ve done it twice now. It’s hard, but sustainable.
I still have 10-14 pounds that I want to lose. I don’t want to lose muscle to get there so I started researching. The first thing I learned is that there is so much to learn about losing fat while trying not to lose muscle. haha You also have to research protein intake, calorie deficits, and calorie maintenance levels along with work out/recovery stuff. My head is spinning a little bit but I think I’m starting to get a handle on things. Here is a list of what I think I need to do. I am putting it into words so I am accountable.
1. I need to increase my RDI so I can recover from workouts properly, avoid muscle loss and have an optimum calorie deficit of 500-600 calories a day based on my age/activities/goals. I do expect my weight loss to slow down a little but that’s ok, I’ve got plenty of time. Since I started my diet in September I’ve had an average of 800 calorie daily deficit according to FS. While this is fine for a sloth like person, someone who is more active needs a lower (and healthier) calorie deficit. One of the easiest ways to figure out your minimum caloric intake is to multiply your ideal body weight times 10. This is just an estimate but it will get you close. Age, activity level and other factors apply. After doing the math, 1650 is the minimum calories my body needs to perform the operations which keep me alive. My RDI has been 1700 for several months. I can’t maintain this and get benefits from working out. Any other exercising that I do will need to be added to this so I can maintain the healthy 500-600 calorie deficit while building muscle and burning fat. I’m not going for large muscles. I just want dense strong muscles. My days of flexing when I chick walks by are way gone. haha My new work out burns about 300 calories, my walk burns about 200 calories. So at a minimum, I would need to set an RDI of 1650 (body functions) + 300 (workouts) + 200 (walks) = 2150 calories. According to fat secret, my Monthly exercise average has been around 2500 before I added the work outs to my routine. Now that I am going to be more active, I need more food! YAY! The days that I do not work out or walk, I will need to subtract the 500 calories to end up with an RDI of 1650 which won’t be a problem since I fast two days a week. (see number 3 below)
2. I will start supplementing protein since I physically can’t eat enough of it from natural sources. I have decided on the Now Foods Organic Whey Protein. On workout days I will aim for 120g of protein. (Calculated by taking your lean body mass X .8 = 120g) I will take the supplement after working out in the evening to maintain my target protein levels.
3. I will still continue to fast (less than 500 calories) until dinner on Tuesdays and Thursdays.
4. I will continue with my Monday through Friday 2 mile lunch time walks when the weather is acceptable. (It hasn’t been lately!)
5. I will feel awesome and be proud of my accomplishments!
Diet Calendar Entries for 06 February 2014:
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1962 kcal
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Fat: 154.65g | Prot: 85.53g | Carb: 57.65g.
Breakfast: Beef Brisket (Lean and Fat Eaten), Egg (Whole), GNC Ultra Omega Krill Oil, HEB Heavy Whipping Cream, coconut oil, coffee. Lunch: Fasting. Dinner: Tillamook Medium Cheddar Cheese, Pace Medium Picante Sauce, Old El Paso Taco Seasoning Mix, Iceberg Lettuce (Includes Crisphead Types), Daisy Sour Cream, Honeysuckle White Ground Turkey 85/15, Yellow Corn Taco Shells (correct fiber). Snacks/Other: Kraft Singles American Cheese, Hill Country Fare Crunchy Peanut Butter, Planters Salted Peanuts (1 oz). more...
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2817 kcal
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Activities & Exercise:
Weight Training (moderate) - 40 minutes, Resting - 7 hours and 35 minutes, Driving - 1 hour and 45 minutes, Sleeping - 5 hours and 30 minutes, Desk Work - 7 hours and 30 minutes, Housework - 1 hour. more...
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