I am in the 'the numbers work' camp when it comes to weight loss.
Is or are there reasons why they won't?
But, if you are one of those...then this post isn't for you.
Last month for me was a good example of how you can be putting in a maximum effort in one area and falling short in another.
And trust me, there is nothing more frustrating than putting forth maximum effort in one area and having another screw you up.
For me it's food.
Always has been, always will be.
I like it.
I love it.
I love the way it tastes, smells...you name it.
That is why I work out like a dog.
So I can eat when I want to
great for maintenance.
Sucks for weight loss.
I am now trying to train for a pt test and lose my last 13 to 14 pounds ( to initial goal weight..not necessary but it gives me something to shoot for...only 5 pounds to normal bmi).
one pound a month is not acceptable to me.
I can do 3..but 1.
Counting my calories is key.
Tonight I fell down on the job in a big way and went over by 300 calories.
How did I do that..
I forgot to count the 3 hard candy pieces I sucked on (60)...the milk in two cups of coffee (65) and five ritz crackers (80!) and the butter on my bagels (100) that was 300 calories.
I tried adding it up at the end of the day instead of the beginning...while I was eating my egg white omelet for dinner.
When I realized my rather large mistake I threw out the last 1/4th of my omelette...saving me around 65 calories and bringing my calorie total in at 1805.
I burned 700 calories today..I busted my @ss..and all I have to show for it is a lousy 350 calorie deficit ...that will lose me a pound in 10 days..if I exercised like a maniac all ten days ...which I won't.
tomorrow is a scheduled 450 calorie burn...If I did what I did today tomorrow...I would have a 100 calorie deficit to show for all my work.
So I have no intention of letting that happen again.
So, what do I do to make sure that doesn't happen?
I know what to do.
1.) no grazing between meals.
2.) see above.
3.) Drink my water...10 cups minimum
4.) eat high protein, low fat, high veggie meals. (they keep me full)
5.) log my food through out the day..not at the end.
6.) DROP THE SUGAR FROM MY COFFEE
(if I had done this today, used splenda instead of sugar, I would have saved 180 calories and had a 500 calorie deficit instead.)
7.) space my meals into 4 instead of 3...I get up at 7 in the morning. If I eat at 8 and then 12:30 there is a heckuva long time between lunch and dinner..I workout between 4-6.
After I am done with my workout...this is my danger zone and it is also where I have been consuming unwanted calories.
So..if I drop the sugar It leaves room for a small meal...
So...make breakfast 300 tops, lunch 300 tops, coffee 65 tops...snack after 250 tops and dinner my big meal at 600.
I know that some people on lower calorie plans think this sounds like a lot, but I am burning 400 to 600 calories per day in exercise...so it would be akin to you eating 900-1100 calories a day.
Sounds a little different now?
Well, that is what I will be doing to take the most advantage of my exercise schedule.
Did my elliptical...upper body weights (UBW from now on) 140 situps ( I did them in two sets and miscounted) and 22 pushups (which were harder than I thought they would be for some reason)
Have a great night..
Here is to a better tomorrow.