No more of this elaborate planning and stages and progression and hierarchy. The basics.
What's the most basic element of my success over since I started this phase of the project last fall? Count calories, stick to weekly goals, and when that calorie count doesn't net me 1-2 pounds lost per week, change it.
That's what I'm going back to. Start at 2,400 calories per week, probably shift shortly to 2,300. Today is when I start it, so Thursday will be the new weigh-in day.
I will not use a finely-tuned "caloric debt" system where if I eat 100 calories more than my cap on a Monday I'll have to eat 100 calories less on a Tuesday. Instead, I'll stead to the cap each day as best I can. If I go over, I'll try to stick to the cap better the next day, maybe eating a bit less if I can but not sweating it. Do my best. When it doesn't work, move on and do my best the next day.
Note to self: pressure and shame are my biggest binge triggers. Do my best to minimize them.
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Oh, one more thing about exercise: I'm going to keep up trying to walk three days per week, but tabling the push-ups and planking body weight exercises. My goal is to drop to 190 lbs. Walking builds towards that, but the body weight exercises seem to be energy spent towards a different goal. I'll worry about building strength once I get closer to the 190 lb mark.
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Starting weight: 244.0 lbs
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Diet
- Breakfast, 8:45am: 16 oz. skim hot chocolate with whipped cream. (350 cal)
- Lunch, 11:45am: Chipotle burrito bowl with half order white rice, steak, vegetables, tomatoes, cheese, guacamole. Bottled mocha frappuccino. (950 cal)
- Afternoon snack, 3:00pm: Twix. (250 cal)
- Dinner, 5:45pm: Cheeseburger with fries. (970 cal)
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Walking
None.
