I have posted before that I was going to further “tweak” my nutrition. I started with just a simple calorie count based on my basal metabolic rate (BMR) and subtracted what I needed to create my 1-1.5 pounds a week of weight loss. Now anyone who has tried simply counting calories knows that alone is not enough. You can come in o under your goal daily, but if its all processed crap, what’s the point? You have to get the right type, whole food, unprocessed, raw when you can, organic when you can, hormone-free, free range, grass fed, etc, etc, etc. Or at least you shop the perimeter of the supermarket and you try as much as you can to make good choices.
And it worked. I have the first ten pounds off, and I feel pretty good about my accomplishment. I am used to eating pretty clean now. I think if I could just handle the detox, I could completely kick refined sugar, but I think that is another battle for later.
Now we are moving into a little more technical stage. I want to maximize my results a little more. I feel I started to plateau slightly towards the end. While I want this to be a constructive and permanent change, how many of us can really look at a big number, divide it by a conservative estimate to get the number of weeks it will take, and still decide at week eight that they can keep it up for another year at the current pace? Not many. Not me.
So I am going to break it down a bit more. I have been doing my homework. This isn’t just some scheme I am trying because of some banner ad I clicked on that promised me this 1 “weird” trick is going to make me skinny. Nope. I have done my research, read quite a bit. It’s all out there if you just take the time to understand it. I was familiar with some of the more basic concepts behind weigh loss/ fat reduction, and I even understand a bit about how the human body works. There are a lot of myths once you really start doing the research. But enough of that for now.
On the advice of a few, I started with my BMR, where I left off. Next I realized a few things, I am basing all my nutritional needs on my current weight. Not my lean body mass. That presents some what of a problem when it comes to counting macros, which is what I am about to start.
Not that whole “if it fits….”deal. I intend to eat a little cleaner than that allows. I will also be staying about 95% paleo, as I physically feel best that way. So I based my daily macro count on my lean body mass. This meant I had to determine my body fat percentage. That is not for the faint of heart I tell you. Only because the numbers may surprise you. I won’t tell you where it says I am exactly, but it’s well north of 20%. That’s right…my body is apparently over one fifth wobbling fat. To me that is just not acceptable.
I also learned a little about the need to select the appropriate macro mix for your body type. Instead of just relying on some gym “bro” who says” yeah man, just do 40/40/20, that’s what I use and look at this shred… (flexing)”. We are all different, so thanks bro, but I chose what was recommended for my body type by quite a few different fitness trainers. Which coincidentally is a 40/40 /20 split. Ironic.
So armed with all these shiny new bits of information, I planned out my first week. It is not easy. Trying to get the right balance and be at least close to where you need to be requires a bit of homework. I couldn’t imagine trying to do this pre-internet. I downloaded an app that will help me as well.
So I have determined my BMR, and my lean body mass and based my daily macro nutrient consumption on that with an eye towards 1.5 pounds a week of weight loss. I bumped up my fat level to 40% and lowered my carbs down to 20% because that is supposed to be best for my body type. Since I eat paleo it just sort of clicks anyway. Protein stays at 40%. By using my lean body mass instead of my actual weight, I can actually consume far less calories and my actually see fat loss a bit faster than 1.5 pounds. I think that was a mistake I have been making for a long time which has caused me to consume way too much protein.
So what can you learn from this? Hopefully something. If I fail you will learn that either I am mentally weak and I broke, or all of this is junk science. I hope neither is true. I will most likely be tweaking the percentages after a few weeks if I feel I need to.
So here we go. The next ten pounds is off and running. If you have tried this and it didn’t work for you, feel free to throw the flag now, so I can learn from your mistakes. If it has worked for you, let me know. Success stories are always great encouragement.