Marquette, MI – January 10, 2020 – DISCLAIMER: The author is not a professional in the health & wellness industry. For advice on diets & workouts, please contact a professional
You have heard it more times than you can count at this point. The old cliche “new year, new me.” It generally is not something most people end up adhering by throughout the course of the year, especially when it comes to something like simply getting into better shape.
However for me, this is something that becomes routine for me every January. Ever since I learned how to shed pounds in a sustainable way a number of years ago, I have began the “cutting” journey every January.
This year, I have decided to share that journey with you.
When I stepped on the scale Monday morning, it read “185.2” and truth be told, it is the heaviest I have ever weighed. Over the fall I did what I considered a “dirty bulk.” I got my calories up in hopes of building muscle mass, but in addition to that muscle, came some fluffiness. Now it is time to lose it.
So my goal is to lose about 1 pound per week in order to retain as much muscle mass as possible, while losing as much body fat as I can. I have set my caloric intake per day at about 2,360 in order to attain this goal. I shoot to take in the following number of grams per macro-nutrient per day:
Since I do what is known as “flexible dieting” there aren’t set meals or set foods that I eat. I try to eat lean meats, whole grain carbs, and healthy fats. This is not always the case though. If I have to eat something most would consider “bad” I have no problem with it, I just track the macros and make sure everything stays within my range. This is all in addition to a regimented resistance workout training program.
So how did I do this week?
Well things did not get off to a great start. On Sunday I woke up from a nap with severe lower back pain. This has prevented me from getting into the gym, and I am now consulting with a chiropractor to get my back, back to good. But in terms of my diet, things went well this week.
As of this post I am averaging 184.5g of protein, 219.5g of carbs, and 54g of fat per day. I haven’t quite reached my goals and that is reflected in amount of weight lost. The reasoning though, is that I may overindulge a tad on the weekend, which will bring my weekly macro averages to my desired range.
As of this morning when I stepped on the scale, I weighed 181.6 pounds, a net loss of 3.6 pounds this week. And while I am shooting for 1 pound lost per week, the first week I generally see a large loss before it stabilizes. So I think I am on the right track!
I look forward to sharing my journey with you each week!