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Re-thinking the formula

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:

Monday: 1500
Tuesday: 1500
Wednesday: 1500
Thursday: 1500
Friday: 2200
Satuday: 2200
Sunday: 1500

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.

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Member Comments About This Blog Post
    Sounds like a good plan! I like how you didn't short change yourself because that's so important. So many people eat too little, never knowing that they can truly enjoy themselves as long as they keep track! 1000kcals burned throughout the week is definitely doable! Shouldn't be too shabby at all :-)
    1735 days ago
    Weekends are usually more difficult for me as well. Sounds like you have a good plan in place.. emoticon emoticon
    1735 days ago
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