Stats (Saturday January 16 2015) Calculated via Bodpod:
Total Weight: 182.5lb Lean Body Mass: 154.6lb Body Fat: 15.3% (27.9lb) Height: 5'11
Resting Metabolic Rate: 1,862kcal/day
TEE (RMR x Activity Factor)
(Kcal/Factor)
2383/1.20
2812/1.51
3240/1.74
3873/2.08
Current Goal: Weight Loss
Current Macros are adjusted based on the following 2383kcal/day
Protein: 192 grams (768 Calories)
Fat: 80 grams (720 Calories)
Carbohydrate: 222 grams (890 Calories)
Fiber ~35 grams
My current daily meal plan (which exists purely as personal preference, I know I can change the foods accordingly)
Brown rice, coconut oil, almonds, sole fillet, protein powder, orange juice, fish oil, cabbage, carrots.
Currently I base my activity factor at 1.7 for work out days (I work a fairly physically demanding job for 10 hour shifts), 1.5 for cardio days and the weekend. After I adjust for a caloric deficit my week looks like this.
Monday: 2800kcal Tuesday: 2400kcal Wednesday: 2800kcal Thursday: 2400kcal Friday 2800kcal Saturday 2400Kcal Sunday 2400 Kcal.
Monday, Wednesday, and Friday I add 400 calories of carbs.
I do meal prep for the week on Sundays.
As for meal timings, I usually have a couple 300cal snacks throughout the day and have a really large dinner with the majority of my calories.
I am weighing myself every morning but the Monday morning weigh ins are the only ones that I use to monitor whats going on. So far the scale is telling me my weight is going down.
Weigh in
Jan 18: 184lb
Jan 25: 177.2lb
Feb 01: 178.6lb
Feb 08: 172 lb
Feb 15: 171.6 lb
Feb 20: 170lb
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