I'm in transition, and trying to figure out the best nutrition plan to match my sort of new fitness plan. I had previously been eating an average of 1300 calories/day, but always felt hungry, which inevitably led to a binge. Nevertheless, I was able to maintain this model and lose a fairly significant amount of weight. But now I have a real goal, not just to lose weight, but to drop my body fat in 2013. I want to ensure that these last 5-10lbs that I lose are mostly fat, not precious muscle. I want a leaner, more toned physique. And I want a bikini belly (Read: visible abs!), desperately.
I've started routine strength training (3x/week M/W/F) and I'm continuing with my daily cardio intervals (at least 45 minutes), as well as daily ab exercises (200+ crunch variations/day). I know that if I stay at 1300 calories/day, I will feel even more hungry and ravenous after workouts. I'm planning to up my calorie intake to 1600/day, with a focus on getting more protein in my diet. I'm aiming for 120grams/day (or about 30% protein). I want to decrease carbs because I have such an unhealthy obsession with pasta/bread/rice/cake/cookies (even the "healthy" ones that I make do me in!!), it's way too easy to overdo it in this category. Right now, I want to shoot for about 160grams/day carbs (or about 40%), and I want to draw more on vegetable based sources for these, more salads in 2013! This leaves a remaining 50grams/day fat (or about 30%), which is good for me since I LOVE walnuts/almonds/avocado/olive oil. I'm planning to take a closer look at the breakdown of each meal that I consume, looking more carefully at the macronutrients to be sure I'm sticking to my "per meal" ranges, and not going to heavy on the carbs (my problem area).
Hopefully, these modifications will help me reach my goals in 2013!
A few Shorter Term Weight Goals:
***Reach 120lbs before Feb 1st.
***Be under 119lbs by Feb. 14th (Valentine's Day!)
Long-Term Weight/Health Goals:
Reach 115lbs by summer '13 (preferably before June 30th, my birthday!)
Be at less than 18% BF around the same time as above goal
Drink more water, every day!! (At least 12cups/day)
Track calories every day, no matter what! (that means even if I have grossly over-eaten)
Stick with the above outlined fitness and nutrition plan for at least 2 months before evaluating any results (this means complete through 2nd week of March)
Track progress with measurements and photos, in addition to weekly weigh-ins (always say I will do this, and only end up taking one initial set of measurements)
***Stay on top of the online class this semester, i.e. get organized!
***Self study for the 3 CLEP exams; have these finished by summer '13!
***Stick to the budget: less spending, more saving!
***Pick up at least 4 shifts/month at work (to go along with aforementioned goal)