Achieve 'normal' Weight
1) plot weight daily with Hacker's Diet www.fourmilab.ch and physicsdiet.com
2) target 1 pound weight loss per week (3600 cals/week or 515 cals/day) by
3) 75% by diet: 2700 cals /week (385 cals/day);
4) 25% by exercise: 900 cals/week (130 cals/day)
Diet
75% weight loss by diet: reduce by 2700 cals/wk or 385 cals/day
RMR (resting metabolic rate) is 1603 cals or Total Energy Expenditure (TEE) 2204 cals per day.
So target 2204-385 = 1819 cals
Breakfast: 200 cals eg 50g (175 cals) Alpen High fruit+ 50g (25cals) semi skimmed milk
Lunch : Banana (170g, 162 cals) or takeaway lunch eg S&K pie or AllDayBreakfast (depending on whether over or under Hacker's diet yellow line target weight loss)
Dinner: half - three quarters normal dinner
Coffee / Tea - 6 cups per day (72-96 cals): 33g (12 - 16 cals) skimmed/semi skimmed milk per cup
OTHER: to 1819 cals/day (adjusted to be below Hacker's Diet yellow line target 1 pound / week)
Exercise
25% of weight loss by exercise: reduce by 900 cals/week or 130 cals/day
eg. 90 mins running at 5 mph (10 cals/min, 600 cals/hr)
Maintain 'normal' Weight ... for Life
1) plot weight daily (for life) with Hacker's Diet or Excel (exponentially smoothed moving average total)
2) stabilise at normal weight: 19-25 BMI (5'7" crabsallover: 8st 10 pounds - 11st 6 pounds) , maybe BMI 21 (9st 8 pounds).
3) maintain target normal weight +/- 5 pounds .. for life! (well that''s the plan at least!)
No comments:
Post a Comment