Friday, June 14, 2013
Last week I was going into minus by quite a bit.
This week I'm going into minus by about 200kcals.
But this week I'm thinking I should be re-evaluating my formula.
As it stands I'm just freelancing it - going with whatever comes my way.
I need to be more structured in my approach to maintenance. I need to fix certain days for strength and cardio - and calorie caps as well.
Recently the top figure has risen to 2400kcals in one day - which doesn't sound like a lot but if it continues that's a gain of 700kcals per day if I don't exercise to tip the balance.
I'm going to not rely on exercise to make this formula work. I'm going to rely on my way of eating to do so. Making sure I get my macros, enough of the good stuff etc.
I have noticed this urge to eat more over the weekend - for whatever reason - social/cooking for family etc.
It would be sensible to eat a lower range for the weekdays and allow myself on the weekends to eat a bit extra if need be.
Whilst leaving formal exercise out of the equation, I burn around 1700kcals per day.
So eating 1700kcals per day is as close as I can get to maintaining without exercise. OK, so that's 11,900kcals per week. As long as I stay within 11,900kcals eaten per week I shouldn't gain weight - IF I'm not exercising.
So here's an idea:
That looks quite generous to me. Only time will tell if it actually is.
So WITH exercise I can aim to eat 1700 for the rest of the 1500 type days if I do 1000kcal worth of exercise in that week - wether a daily 200kcals or in 2 or 3 sets.
Bottom line - to maintain and eat more, I need to burn 1000kcals per week.