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RMR: 1917 Calories/day @ (17% Below Average for Weight, Size, Age, Sex, ETC)
Average Daily Intake: 1868 Calories/day
Average Weight Loss: 2.45lbs/week (22lbs over last two months)
Estimated Maintenance: 3093 Calories/day
Using the data from the RMR test results and the food tracking resource that is FatSecret, I have estimated calorie my burn per a day. I am going to try a new plan based on personal experience, suggestions of the people of FatSecret as well as some other resources pertaining to weight loss and physical fitness.
I will have a 2:2 (2 days on, 2 days off) system with intermittent fasting that switches between 16:8 and 20:4 based on daily (work) requirements. I will perform a full body workout over 2 days followed by 2 rest days. I will eat no more than 3093 calories on training days, and no more than 2093 on rest days. I will limit my carbs to 50g per rest day and 200 grams per training day. The majority of carbs will be ingested after training in a fasted state. (Potential pre-workout and supplementation exception immediately prior to workout.)
I believe that success will require 100% commitment to the routine. If after 28 days the results are not as desired, I will make minor adjustments to attempt to rectify any issues.
I would actually eat slightly more calories but I have cause for concern that some of the weight lost may actually be water weight which could skew the calculations. I do not believe it to be significant but I do not want to over shoot it and cause undesired fat gains. I don't mind my weight staying the same or even going up as long as the measurements show consistent fat loss.
If the results are reasonable I will continue with out modification and reassess again 28 days later.
I would like to thank everyone on FatSecret for their support and assistance in this "epic journey" that we call life. I hit a hard spot before I came here and found lots of useful information and plenty of helpful people. Heres to going down another path!
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2702 kcal
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Fat: 218.06g | Prot: 150.61g | Carbs: 46.71g.
Breakfast: Kraft Natural Finely Shredded Sharp Cheddar Cheese, Jimmy Dean Premium Pork Regular Sausage, Spinach (Chopped or Leaf, Frozen), Egg. Dinner: Great Value Romaine Lettuce, Kraft Natural Finely Shredded Cheddar Jack Mexican Style Shredded Cheese, Pace Chunky Medium Salsa, Great Value Ground Beef 73/27. Snacks/Other: Roasted Salted Peanuts, Great Value Whole Natural Almonds. more...
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