It is again the time of year where people cast away their bad habits, start focusing on their diets, and decide to exercise. Most people that set out to lose weight or get fit end up quitting because they don't see results and get too discouraged to continue. This can be attributed to a variety of mental and physical barriers. The first issue that I will discuss is one that I struggled with for a long time and that many women go through, starvation. I was often afraid of eating too much because I was so focused on losing weight. As a result, I was not eating enough, and my body lacked the fuel necessary to run its engine (metabolism). It is imperative that you consume a minimum of 1200 net calories (calories consumed - calories burned) per day or your body will enter "starvation mode" and hold on to everything it takes in, storing it as fat in case you should stop eating all together. No matter how weird or difficult it feels to eat while trying to lose weight you MUST do it. As a rule of thumb, losing more than 1 to 2 lbs per week is very unhealthy unless you are in the category of morbid obesity. Your body needs time to adjust to the changes it is going through (heart, liver, kidneys, and other vital organs will overwork if there is too much change). Most importantly, don't get discouraged and quit if you aren't seing immediate results on the scale and in the mirror. I recently read the quote, "It takes 4 weeks for you to be able to notice a change in your body, 8 weeks for your friends to notice, and 12 weeks for the world to notice." Stick with it!
Now I will talk about my meal plan which serves as proof that eating a sufficient amount of food stimulates weight loss and give you guys some ideas on how to eat the right and truly healthy way when pursuing a more fit state. Keep in mind that I lost 42 lbs eating this quantity every day. To lose weight, you want to establish a healthy caloric deficit. I currently burn between 600 and 800 calories per work out (P90X). To achieve a healthy weight loss rate I decided to consume 2,400 calories per day, bringing my net calories to 1,800. Furthermore, it is important that your body take in the appropriate types of calories at the appropriate times. Three main micronutrient categories are protein, carbohydrates, and fats. You need ALL of them to function correctly. Protein and fat aid muscle building and vitamin absorption, and carbs provide your body with energy. You can never get enough vegetables and fruits. My daily breakdown is 40% protein, 30% Carbohydrates, and 30% fats (good fats like avocado, olive oil, fish oil, and nuts). I eat SIX count it SIX small meals every day throughout the day that keep my metabolism running, muscles building, and energy high. You should eat your meals based on when you work out during the day. You should balance protein throughout the day and consume simple carbs before a workout to quickly fuel you (i.e. a half a banana). Also, make sure you drink plenty of water throughout the day. I try to drink 6-8 glasses minimum.
MEALS
1. 1 cup dry oats, 1/4 cup walnuts, 1/2 cup berries, 1 cup egg whites
2. 4 oz. chicken (grilled, baked, poached, or roasted), 1/2 cup quinoa, 2 cups green beans
3. 4 oz. chicken, 4 oz. sweet potatoes, 2 cups green beans
4. 1 cup beans (black/kidney), 2 cups spinach, 1 cup peppers and mushrooms, 1/4 avocado
(I take a pre workout supplement that has no caloric effect)
5. Team Beachbody Results and recovery formula during and immediately post workout
10-15 minutes later
Chocolate shakeology (Team Beachbody), 8 oz. almond milk, 1 tbsp almond butter or peanut butter, whey protein, creatine (Team Beachbody)
6. 4 oz. Salmon, 1/4 cup brown rice, RAW SALAD: 2 cups spinach, 1 cup peppers and mushrooms, 1 tbsp olive oil, 1 tsp balsamic vinegar
Huge thanks to Coby Linder (LeanWithLinder) for helping me plan a meal that met both my caloric and micronutrient demands.
All of my supplements including my daily multivitamins are from team beachbody and can be purchased through my team beachbody store. As always if you have any questions for me or are interested in undertaking a fitness journey of your own you can email me at Billfallon89@gmail.com. I will be posting about healthy cooking techniques soon.
I also use myfitnesspal. It is a great app for most phones as well as a web interface that allows you to track your meals, calories, micronutrient levels, and exercise.
I also use myfitnesspal. It is a great app for most phones as well as a web interface that allows you to track your meals, calories, micronutrient levels, and exercise.
