It might be a tad too late to post about this, but better late than never.
- 20% calorie deficit in your diet
- 4-5 days a week of resistance training (he gives three options here)
- Eat 1 gram of protein per lean pound of body weight
I’m already pretty on board with the last 2 elements. But I kind of just eat and drink what I want, and so have packed on the pounds over the years. If you’re in a similar boat, this could be a good way to jump start those New Year’s Resolutions (which I’ll have more to say about soon).
Since this is last minute, if you’re gonna jump start the challenge, you’ll really just need to get the diet pieces sorted out tomorrow and over the weekend. You can start the workout routine later next week.
I’m fond of using this calculator to figure out what a calorie deficit looks like. In my case, I weigh 235, am 6’2, and have about 20% body fat. I’m in the moderate exercise category, but I’m going to level up by adding more cardio over the next 31 days. When I plug those numbers into the calculator, here’s what I get:
- Maintenance calories: 3400ish
- Cutting calories (25% deficit): 2500ish
- Protein goal: 190 g per day
A pound of fat is roughly 3500 calories, so if I maintain the deficit over the course of the 31 days, I should expect to lost around 8 lbs. If I move more and eat less, I’ll lose more. But, if I just stick to the stated deficit, I’ll be lucky to drop 10 lbs. Ultimately, I’d like to lose a little more than 20, so I might maintain the cut for a couple of months. But, at the very least, I’m going to do it in December, and if this is something you’re interested in, you should join me!
Between now and then, I’ll explain what I do for workouts, and what I’ve found is necessary for my lifestyle and blood type in order to lose weight. Obviously knowing what to do is only part of the problem. The other part is motivation and execution, and thankfully, that’s what Paul is trying to help people out with. If you’ve known what to do but just find you can’t bring yourself to do it, maybe the TheoFit community is what you need. At this point, can’t hurt to give it a try, and now’s a good time to leverage motivation to make some habit changes!