Way way back in time I created a little goal for myself with regards to health and fitness.
Over time the stress of life has knocked that on my ASS!
So, here I am, creating a brand new series all about me getting back on a track.
Here is the goal
Starting Weight: 138.5 kg
Goal: 100kg *
The graph above is how I think I'm going to get there, next week I will post my current progress.
The plan
I'm using two different methods to plan out my goal weight. One is using this Keto Calculator although I don't plan to be in keto much of the time. It simply produces a pretty spreadsheet that I can use.
The other is a linear 1kg per week.
I'm hoping that after the first few weeks I will be between these lines. As you see the keto plan number flattens out as we get closer to the full year, the linear plan just keeps going down.
After 90 days on the plan I will "rebase" using my current weight, and re-input the numbers into the calculator. I will keep doing this until I reach my goal.
The Food
The keto calculator also gives a target calories and minimum calories as part of their output. It starts off really low and then starts to increase to try and prevent lean muscle mass loss.
Body Fat
For the first 90 days I have no bodyfat goals. I have a lot, so I'm not worried about losing muscle mass with the deficit. I will be starting some exercise routines, very low impact and be eating around 100g of protein to help reduce the likelihood of of losing the muscle that I have.
Tracking
I'm using loseit to track my food and I also wear a garmin watch. I'm working on the graphs there too to help me track my progress.
I'm not using the built in Loseit calorie bonus calculator for the days that I may work out or just move more than they expect for their goal. If I feel like I need to eat something I will. I will just try to make better decisions regarding what I put in my mouth.
Instead of a bowl of chips, I will eat a banana or some nuts, etc etc.
Following along
I will be continuing with these updates at least once a week, and after 6 weeks or so I will start including progress graphs.
If you want to join comment below and use the #noloafingloseit topic. I will be reading everything that is posted there.
- This is my initial goal. It is subject to change over the timeline of this project.