Ok, so baseball season is over and things have settled some. I have made numerous meals at home and have gotten a couple of good workouts in. Since I'm following the Eat More to Weigh Less philosphy of eating a 15-20% cut from my TDEE (Total Daily Energy Expenditure) and trying to lose fat/gain muscle, I figured I'd better get my goals written down.
1. I will not eat below my BMR of 1700 calories. That is a net number. If my exercise cals bring me to 1400 cals/day, then I gotta eat something to bring myself up to 1700. The rationale is that this is the total number of calories necessary for me to be sendentary. Basic living...breathing, etc. I plan on putting it all in the gym, so I need to fuel my workouts. I also don't want to potentially lose the fabulous, metabolism-fueling muscle that I already have.
2. I will eat below my TDEE. That number is 2300 (some calculators relay that it is 2500, but I'm skeptical d/t a thyroid condition, I'm going to go with the lower number). So my general plan is to eat around 2100/ day.
3. I will try to focus on protein. That is so tough for me!!! I would rather eat a bunch of carbs or a bunch of veggies than a portion of meat most days. However, I know that when I eat protein, my blood sugars say more stable, I tend to feel leaner, and I will definitely gain more muscle that way.
4. I will eat less starchy carbs and more veggies! 'nuf said.
5. I will drink 10 or more glasses of water/day.
6. I will exercise 4 days/ wk at a minimum. The plan is to strength train 2 days/ wk, yoga at least once/wk and zumba at least once/wk.
7. I will increase my NEAT (non-exercise activity) calories to help build a larger defecit between my TDEE and BMR.
8. I WILL NOT OBSESS!!!!
With a thriving marriage, an active family, a full-time job and a thyroid condition, I have to plan and focus on maintaining balance. This is my key to success. I will be slower than most in my accomplishments, but I really believe that my results will be sustainable.
I have been doing all of these things to a certain degree, but not all the time and not all together. I think that having this written down can help to reduce my backsliding and keep me on track!!!
