Today I filled out my food diary, in advance, for the rest of this week.
Based on those entires I’m averaging 2,712 cals, 240g protein, 47g of fat and 272g of carbs which is just below my maintenance calories of 2,990 cals. To lose weight, I need to be below 2,392 calories per day. Given that I’m slightly above that, I need to make some changes to my diet and workout routine to bring my overall calorie intake down.
Here’s three changes I’m making to my diet and workout routine this week;
- Cut out Barebells. I’ve gotten into the habit of treating myself to a Banana Dream flavoured protein bar every day at work, after I have my lunch at 11:45 . At 203 kcal’s, and £2.75 a pop, these are an easy item to cut from my diet.
- No Chicken shish on Friday. My weekly takeaway adds over a 1000 Kcals to my daily intake, and because I don’t prep for the following day, I over eat on Saturday as well. Moving it to Saturday will keep me on track.
- Walking on Saturday and Sunday. My step count has dropped below 5,000 for the last four weekends in a row due to family and social commitments. I’ll schedule in walks and make sure I hit 10,000 steps both days.
This combined changes should have a big impact.
Cutting out the barbells and walking an extra 5,000 steps on the weekend should mean eliminate around 2000 calories from my weekly intake. It’s a little short of the 3,500 I need to burn a 1lb of fat. I’ll weigh in on Monday, so what changes if any have occurred, and then look to make further adjustments to my training and nutrition from there.
Stay tuned to find out how it goes!