I hired a personal trainer last month. Why? Because I was tired of saying “I’m going to totally lose this last 15 lbs”. Sometimes of course that 15 was 10 and others it was 20 but either way I had said it for years and I didn’t want to say it again in 2015.
Starting Weight: 153 lbs
Starting Body Fat: 29%
Who’s a got two thumbs and’s a real skinny bitch? This girl! Time for my second fitness update. My first update showed awesome progress but I’ve missed a couple weigh ins/measurements. As of today, my stats are:
- Current Weight: 136 lbs
- Body Fat: 26%
- Body Fat Lost: 3%
- Lbs Lost: 17
- Inches Lost: 4 (all around)
Plan of Attack (Version 2)
1500 1300 calories per day
My original weigh in clocked me in at 153 lbs. This is pretty decent for a 5’3″ female even considering I have a solid amount of muscle on me. Weight is just a number but so’s body fat. My body fat clocked in at 29%. This isn’t terrible as it’s still within a healthy range for women but I wanted to get into the “athlete” range. This means I would focus on the body fat % and set a target of 20%.
My Basil Metabolic Rate is 2,100 calories per day to keep my weight. I’ve checked this figure by looking at my weight loss per week and break that down into calories. Calculation based on what I’ve been losing:
Lbs lost per week (1.25) x Calories per lbs (3,500) = Weekly calorie deficit (4,375)!
This means I need to eat less (put fewer calories in my body) so that my body burns my fat reserves to make up for the weekly calorie deficit I’ve created. I want to speed up my weight loss to hit my target of 125 lbs OR 20% body fat by end of February – 5 weeks from now.
To hit this 5 week target, I decreased my calorie intake to:
LBS needed to lose per week = 2.2 (11 lbs / 5 weeks)
Calories per lbs = 3,500
Weekly calorie deficit needed = 7,700
Per day calorie deficit needed = 1,100
Since my body needs 2,100 calories this means I would need to eat 1,000 ((2,100 – 1,100) calories per day to create a daily deficit of 1,100. Here’s the problem:
- That’s not healthy
- Doesn’t consider exercise
You won’t build sustainable healthy weight habits by starving yourself. A general rule is not to go below 1,200 calories per day. Since you’re most likely doing something beyond just breathing every day, your body will need more than 1,200 to be healthy. If you are eating at least 1,200 but you’re getting sluggish, dizzy or feeling weak then you still aren’t eating enough. You should always listen to your body and do what’s right for it! It’s the only one you’ve got right?
All jokes aside, this isn’t about getting skinny. The goal was to get rid of my bad habits. No more going to In-N-Out every Friday because I had a tough week. No more eating cakes or donuts not because I was hungry but because it’s there. I’m a smart girl so why am I standing in my way?
I’m only going to adjust my calorie intake to 1,300. This gives me more wiggle room than the 1,500 if I have a bad day. This isn’t about punishing myself after all!
To offset the 200 calorie per day increase I’m eating I will be adding circuit training to my Sundays. I’m circuit training twice a week with my training and doing a 3 mile trail run on Saturdays with Mr. Refinerr. Combine the decreased calorie intake with the extra circuit training and I should netting below a 1,100 calorie per day intake! Of course, I’ll watch my recovery rate and listen to my body. If it’s having a hard time healing or I’m seeing any of the warning signs I’ll add in some protein shakes.
See you in 4 weeks for the 16 week update!
How are your 2015 fitness goals going??
As you know, I am not a health professional. These posts are just my experience and opinions. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website!