Before I go any further, forget about losing 4 kilos per week. that is not the way to go!
First of all, I know it's easy to get hung up on numbers. All of us have and still do at some point. The main thing to remember is that all of these numbers are just estimates, anyhow. The food labels, etc, are never perfect. And you'll never know exactly how many kcals you burn daily - that, too, is just an estimate.
But what we have to work with are pretty good estimates.
I am a fan of intermittent fasting. And it seems from what you've stated, that it's probably a good fit for you, considering you 'eat better' when eating less frequently.
So first, you need to establish your maintenance intake. if you're riding the bike to and from the gym, you're already a bit more active, so you need to think about this when establishing maintenance. For most who are active, anywhere from 14-15xBW in kcals is a good starting point. If you're absolutely sedentary and only workout a few times per week, it may be as low as 12xbw. It's all variable and this is where tracking your intake will become imperative to whether or not you get the results you want.
So find your maintenance and then aim to eat a bit less daily. how much less? 300-500 kcals is a good starting point.
Start with setting your protein at about 1.2x lean body mass. Then set your fats anywhere from 3. - .4xbw to get grams and then fill in the rest with carbs. I personally like to set my protein, set calories and then allocate about 20-30% of my diet to fat and the rest to carbs. just a personal preference.
Once you've gotten the macros to go with, then it's all about monitoring and adjusting as time goes on.
No need to worry about the measuring tape. I tell my peeps to focus solely on how their clothes are fitting and what they see in the mirror - we're looking for positive changes to your shape. I tell clients to stay off the scale for the most part. once per week is enough. it can really eff with your head after a while if you step on it daily and see all kinds of weight swings as a result of water weight, glycogen, etc.
I think I've said enough - if you need more, just respond and we'll iron out all the wrinkles!
I agree with just about everything you said. Most procrastinate to the point of NEVER getting anywhere or getting anything done. I've done this and it's the most debilitating experience I've had yet. Never, do I ever want to go down that road again and it's full of shame and regret.
- You don’t feel like shit because you didn’t eat well. You feel like shit because the self-imposed guilt you created for yourself is burning a hole in your stomach. Want proof? If cheeseburgers made people feel ill, McDonald’s wouldn’t have 30,000+ restaurants. Congratulations on mindfucking yourself.
while I understand being busy, the article is factually wrong and just don't think it's a very good addition to your arsenal of content. If I were in the situation of being really busy (as I am), I'd rather not post than post something like this.
No judgment against you, Steve. I just think it's a disservice to your readers.
“8 weeks of growth hormone treatment did not significantly improve strength, power, or endurance but did increase sprint capacity, an effect that was greater when we coadministered testosterone.”
It's interesting because most are under the assumption that it makes you "grow" when in reality, athletes take it merely to aid in recovery. that's why those who are on this and anabolics can grow so quickly - they rarely have to take a day off.
good points all around. I can't believe how some people still want to put their feet up on the bench. plants them in the ground. squeeze your glutes and use your lower body as an anchor.
You're in the right place.
Before I go any further, forget about losing 4 kilos per week. that is not the way to go!
First of all, I know it's easy to get hung up on numbers. All of us have and still do at some point. The main thing to remember is that all of these numbers are just estimates, anyhow. The food labels, etc, are never perfect. And you'll never know exactly how many kcals you burn daily - that, too, is just an estimate.
But what we have to work with are pretty good estimates.
I am a fan of intermittent fasting. And it seems from what you've stated, that it's probably a good fit for you, considering you 'eat better' when eating less frequently.
So first, you need to establish your maintenance intake. if you're riding the bike to and from the gym, you're already a bit more active, so you need to think about this when establishing maintenance. For most who are active, anywhere from 14-15xBW in kcals is a good starting point. If you're absolutely sedentary and only workout a few times per week, it may be as low as 12xbw. It's all variable and this is where tracking your intake will become imperative to whether or not you get the results you want.
So find your maintenance and then aim to eat a bit less daily. how much less? 300-500 kcals is a good starting point.
Start with setting your protein at about 1.2x lean body mass. Then set your fats anywhere from 3. - .4xbw to get grams and then fill in the rest with carbs. I personally like to set my protein, set calories and then allocate about 20-30% of my diet to fat and the rest to carbs. just a personal preference.
Once you've gotten the macros to go with, then it's all about monitoring and adjusting as time goes on.
No need to worry about the measuring tape. I tell my peeps to focus solely on how their clothes are fitting and what they see in the mirror - we're looking for positive changes to your shape. I tell clients to stay off the scale for the most part. once per week is enough. it can really eff with your head after a while if you step on it daily and see all kinds of weight swings as a result of water weight, glycogen, etc.
I think I've said enough - if you need more, just respond and we'll iron out all the wrinkles!
JC 'Clean Eating is a Scam' Deen