Yesterday, I thought long and hard about my short and long-term goals and about what changes I need to make to my daily goals to reach them.
For my short-term goals, I want to continue to lose fat mass, ideally 1 lb of fat a week, and I want to retain as much fat free mass as possible while doing it. Long-term, I would like to reach 22% body fat, and then switch to trying to build muscle.
So, what does that mean for the next four weeks or so?
From my previous daily goals, I’m going to continue doing the following:
- Walk 15,000 steps a day – it’s the whole point of this blog
- Log everything I eat – a must for calorie counting
- Weigh myself daily – needed to figure out my actual TDEE
- Maintain my TDEE spreadsheet – to help me determine what my TDEE really is
- Consistently complete my Strong program workouts – regardless of what my results say, I still believe weight training in important for maintaining muscle mass when losing weight
I’m going to change my calorie goal to the following:
- Eat 1,500 to 1,700 calories a day, with an optional 1,900 – 2,100 calorie day a week
- I want to write a bit about why I intend to follow this new way of counting calories. Although I did lose weight on an average of 1,815 calories a day, I’m still hesitant to believe that 1,815 calories a day will result in a sufficient calorie deficit for me to lose 1 lb a week. I want to average less than 1,815 calories a day.
- Since this is the area I struggle most in, I want to give myself some flexibility. Not too much, but just enough where I don’t feel so restricted or deprived, but I’m still averaging less than 1,815 calories a day. By focusing on a weekly average instead of a daily goal, I’m able to set a range of calories for each day.
- Additionally, by giving myself a controlled “cheat day,” I’m further decreasing my feelings of being restricted and deprived. And just because I’m giving myself the cheat day, doesn’t mean I need to use it. It’s just there for when I need it.
- I chose the calorie ranges I did because when I add up the maximum daily calories for a week and divide by 7 to come up with the average, it’s still less than 1,815 calories a day (the average comes out to 1,757 calories a day). At the lowest end of my ranges, the average daily calorie goal comes out to 1,557 calories.
- Hopefully, this will result in a 1 lb weekly loss of fat. If I haven’t seen the scale budge in two weeks, I will trying lowering my ranges by 50 to 100 calories each; but I’ll cross that bridge when I get to it.
And finally, I’m adding a new goal:
- Eat 100 grams of protein daily – I need to start focusing on the quality of my food now too, and not just the quantity of it; a high-protein diet will help me retain my fat free mass while I’m trying to lose all of this extra fat
If I consistently stick with the daily goals above, I hope to see a 4 lbs loss of fat at my next Bod Pod assessment (to be scheduled ), and hopefully no change in my fat free mass (unless it increases; that’s a change I’d be happy with). Hopefully, these goals are more realistic than my last ones. I’ll just have to take it one day at a time and see how it goes.
Final calorie count: 15,156
Today is day 1 of my new plan. I went a tad overboard yesterday in terms of what I ate. I noticed that I tend to overindulge on my Bod Pod days. Instead of fighting it, going forward, I intend to use it as a planned cheat day. It’s what gave me the idea to allow myself one flexible higher calorie day a week. If I’d allowed myself the cheat day from the get go, I may have been able to avoid eating as much as I did yesterday.
So far, it’s been a good day. I made it to the gym, I’m on track with my steps, and I planned out my dinner with friends ahead of time to ensure I don’t overeat. I already logged my calories in MyFitnessPal to help keep myself on track. I know exactly how much I can eat and drink. Now, I just got to stick to the plan.
Current step total: 11,033
Current step goal streak: 20 days Previous step goal streak: 2 days Longest step goal streak: 20 days