So today kicked off the beginning of the 2009 West Loop Gym "I Lost it at the Club" contest. I've decided to become a full time participant this year. There's nothing like going public with your goals as a way to hold yourself accountable! As in previous posts, I've mentioned the importance of setting goals the right way. They need to be specific, meaningful, measurable and well thought out. So here it is:
I will lose 20lbs by March 13th, 2009 by following my fat-loss program guidelines. It is important to me to show the significance of resistance training, a sound diet, proactive eating habits and proper recovery in an effective fat-loss program.
My starting weight today is 212.2lbs. In order to reach my target weight of 192.2lbs I need to objectify the goal. I'll have roughly 9 weeks to reach this weight which equates to an average of 2.22lbs every week. If 1lb of fat is approximately 3500 calories, then I need to average a 7,700 calorie deficit every week to loose this weight in fat! This is roughly 1,100 calories a day in deficit.
I next used a general equation to estimate my basal metabolic rate and found it to be 2114 calories a day. I can multiply this number by factor of 1.2 because I am on my feet for work most days of the week bringing my daily caloric expenditure to around 2500 calories a day. I'll add an additional 500 calories a day for my exercise which brings that total to 3000 calories a day burned. This means in order to loose my desired weight in fat (1,100 calorie a day deficit), I need to eat less than 1900 calories a day in food! Recap:
I will lose 20lbs by March 13th, 2009 by following my fat-loss program guidelines. It is important to me to show the significance of resistance training, a sound diet, proactive eating habits and proper recovery in an effective fat-loss program.
My starting weight today is 212.2lbs. In order to reach my target weight of 192.2lbs I need to objectify the goal. I'll have roughly 9 weeks to reach this weight which equates to an average of 2.22lbs every week. If 1lb of fat is approximately 3500 calories, then I need to average a 7,700 calorie deficit every week to loose this weight in fat! This is roughly 1,100 calories a day in deficit.
I next used a general equation to estimate my basal metabolic rate and found it to be 2114 calories a day. I can multiply this number by factor of 1.2 because I am on my feet for work most days of the week bringing my daily caloric expenditure to around 2500 calories a day. I'll add an additional 500 calories a day for my exercise which brings that total to 3000 calories a day burned. This means in order to loose my desired weight in fat (1,100 calorie a day deficit), I need to eat less than 1900 calories a day in food! Recap:
- I burn 2500 calories a day just doing daily activities
- I plan to average 500 calories burned a day doing supplemental exercise (weights, circuits, interval cardio)
- I need a 1,100 calorie a day deficit in my diet to lose my desired weight in fat
- I will eat less than 1900 calories a day to achieve this deficit
- Heavy weights on 3 days every week (300-500 calories/session)
- Metabolic Circuits on 3 days every week (600-800 calories/session)
- Moderate to Hi Intensity Interval Cardio on 1-2 days every week (400-600 calories/session
Remember that during weight training, metabolic circuits and hi-intensity interval cardio, I will burn calories beyond the end of the session (EPOC). Many of these workouts may be combined and none will be over 1hr in duration!
If anyone needs help setting and outlining their goal, email me at cheston.bogue@gmail.com
If anyone needs help setting and outlining their goal, email me at cheston.bogue@gmail.com
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