The very best things I have done for my weight loss is to stop listening to those thin Beachody women and start listening to the body builders. I know it sounds weird since I am not a body builder, but they know fat loss like no other.
Everybody’s metabolism is different. There are some people that can eat almost anything and still be thin. Those people are extremely insulin sensitive – and I’m not one of those people. It’s fine that I’m not one of those people because I’m me. My body works the way it’s supposed to – so I have to figure out how to manipulate that to lose fat and achieve the leanness that I want to achieve.
There is no one system that works for everyone. I cannot eat multiple times a day. I just cannot. It’s against my nature. But for me, being an olympic overeater, fasting and fasted training has worked extremely well. I eat once a day. That once a day I can eat abundantly. The rest of the day is spent losing fat. I get the best of both worlds, I am happy and I am working towards getting to where I want to be. 90% of getting to where I want to be is what I put in my mouth. I want to be 150 lbs., then I have to eat like I want to be 150 lbs. If I want to be 300 lbs., then I eat like I want to be 300 lbs. It’s really simple actually.
Eating like I’m 150 lbs. comes from calculating my Macros.
What are Macronutrients (Macros)?
Micronutrients are substances that are required in large amounts by living organisms. Our macronutrients are made up of fats, carbohydrates, and proteins. Eating these macronutrients in certain percentages based on our weight, our height, our sex, and our age will give us the results we are looking for.
I’m going to teach you how to calculate your macronutrients.
Calculating your Basal Metabolic Rate (BMR)
Your BMR is the amount of energy necessary to keep your alive. Keep your heart beating, your arms and legs moving, keep your lungs inflating, keep your blood circulating at rest. It ccounts for 60-70% of the calories that you burn every day.
For women the calculation
655+ (4.35 X weight in pounds) + (4.7 X Height in inches) – (4.7 X age).
This is the standard equation for calculating your BMR.
So for me, being 170 lbs. and 24 years old <looks around to see if anybody is watching>
Calculating your Maintenance Level of Calories
Then you multiply it by your activity level to get your maintenance level of calories (or how much you should be eating to maintain your my current weight 170 lbs.).
For us, multiply our BMR by 1.2 (which is the factor of a sedentary person). I’m not sedentary, I’m up walking all day but I only workout 30 minutes a day. It’s a good place to start.
For me this is 1809 calories
This means to maintain my weight, I would need to eat 1809 calories every day.
Calculating Calories for Fat Loss!
Now, if I want to lose weight, I can’t eat your maintenance level of calories each day, can I? I have to eat in a deficit some days. That’s how we lose fat.
To lose 1 lb. of fat a week, I need to reduce my weekly calorie count about 3500 calories, or 500 calories per day. Luckily, the deficit doesn’t have to come totally from food. Our daily exercise is going to help us here.
We are going to assume we are going to burn about 250 calories in our workouts (but our heart rate monitor might tell us differently), so our daily food deficit will be 250 calories. This is where training helps us. All of our deficit doesn’t have to come from food!!! Hooray!
Therefore you should subtract 250 from your maintenance level of calories and that will be the number of calories you will eat within your eating window.
For me, it’s 1559.
I can eat this many calories intermittent fasting and still lose weight! Isn’t that cool?
Calculating our Macros
Protein is number one. You will be eating more protein than you ever thought possible. Ideally you should eat 1g/bodyweight – which for me is A LOT. It’s not even practical. Could you imagine eating 300 g of protein a day? 😳 yeah, I’m not 300 lbs, but even at 170 lbs, it’s a lot.
If you have never tried eating that amount of protein, try it?
It’s hard not only consuming that amount, but protein also has fat and may have carbs, and we want to stay within our range of all macronutrients.
Protein is based on lean mass (not weight). I would aim for 140g of protein per day at a minimum. Since my protein macronutrient count is 140 g to get the calorie count, I multiply by 4 calories/gram = 560 calories.
To find the percent of my daily calories
500/1559 (target calories for fat loss) = 0.36 or 36% of my daily calls comes from protein.
On a normal day, your fat should be 30% of your calories – so to get the correct amount of calories, you multiply 0.30 X caloric intake. So for me, that’s 1559 x 0.30 = 468
To calculate the grams, you divide 468 / 9 calories/g = 52g
We already know that 30% of our daily calories come from fat and 36% of our daily calories come from protein (see calculation above). Therefore 30% + 36% = 66%. This means 34% should come from carbs.
Take daily calorie count 1559 (for me) X 0.34 = 530 calories. To calculate how many grams that is.
530 / 4 calories per gram = 132 g.
So, to continue to lose weight, I will eat 52g of fat, 140 grams of protein and 132 g of carbs. I fast. So I eat my calories within an eating window. I fast all day, which allows for the breakdown of fats, and eat my meal after 7 in the evening. Ususally between 7-9 PM.
Of course, I’m not going to eat in a calorie deficit every day. It’s not good for the metabolism or for fat loss.
This calculation is extremely balanced. I have seen calculations for much lower fat, higher carbs. I think this will get you started, and as you progress, you may want to change the percentages around to accommodate your metabolism and your goals.
For the best results, do your workout in the morning when you are fasted.
More Information on Nutrition, Calorie Cycling, Fasting and Fasted Training
I have tried to make this clear and easy. What questions do you have? Put them in the comments section.