La di da di da....

My week has been alright food wise....that is until today. Today I ate with no conscience. I prob ate 2000cals in a span of an hour....fuck. So I am not eating dinner and I am hitting the gym hard. Technically for my height and weight I can eat 2200 without gaining weight. Maintaining...not what I have in mind.

I guess my goal of 10 lbs in 10 days was a bit lofty for this past week. I have not been super busy, I have been sleeping a lot and basically hitting the gym hard. I went to the gym at 6:30 this morning to weigh myself and I am only down .5lbs since Sunday. Boo. My goal is to lose two lbs in the next three days by: eating 500 cals a day and burning 700cals at the gym a day. I worked out the math and that creates a 7000cal deficit over those days which is equivalent to a 2lb loss.

I might be a little difficult because I have an event on Saturday that is an Italian Bistro for the charity I have been volunteering at. I can't not go because I helped plan it and a couple friends are coming. There's going to be tons of pasta and cake.
I figure I will eat an apple for breakfast and burn 1000cals at the gym, that way I have 300 extra calories to play around with for the day. There will be no cake for me, but I will have to eat some of the dinner for appearances.

My goal for next week:
Eat 800 cals a day + 600+cals burned per day = 14000cal deficit or 4lb loss.

I am going to keep that up for the month of May...and if I do, that works out to 4lbs a week...and I will be 20 lbs lighter in one month.

I love figuring out this math! It makes me soo motivated to stick to my calorie limits and exercise regime.

If you are confused how I do it, this is my logic:

It takes a calorie deficit of 3500cals to lose one lb. So if you have a deficit of 500 cals a day for 7 days you will lose 1 lb.
Now to know where your deficit starts you need to find out what your basal metabolic rate(bmr) is. It can easily be found if you google it. This is how many calories you need per day for how active you are, your weight and height, and just to keep your body alive. Mine is 2200.
To find out what my deficit is for the week I need to multiply how many calories I would need at BMR(2200x7=15400)and subtract from it the number of calories I plan on eating (800x7=5600). So that would be 9800 deficit. Divide that by 3500 and that will give you the number of lbs lost (2.8lbs).
If you plan on exercising, you need to add up per day how much you burned and add that number to the deficit and then divide by 3500 to get the number of lbs lost(600x7=4200; 4200+9800=14000/3500 = 4lbs lost).
Easy as pie.