STEP 1:
CALCULATE YOUR BASAL METABOLIC RATE - BMR
First step is to calculate the total number of calories your body needs in order to maintain your current weight on a daily basis at rest, Basal Metabolic Rate (BMR).
Option 1:
Male Formula: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
Female Formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years).
Option 2:
Or simply google BMR Calculator and enter your data to generate your BMR.
STEP 2:
SET WEIGHT LOSS TARGET AND DAILY DEFICIT
Weight Loss Per week: 1 Pound
Daily Calories Deficit: 500 KCAL
Weekly Calories Deficit: 3500 KCAL
Weight Loss Per Week: 2 Pounds
Daily Calories Deficit: 1000 KCAL
Weekly Calories Deficit: 7000 KCAL
**Keys
1 Pound = 0.45KG
2 Pounds = 0.91KG
You will be using a mixed approach to create this deficit from training and nutrition daily.
Training Days - We aim for total deficit to come from 70% (training) / 30% (nutrition)
Active Rest Days - We aim for total deficit to come from 40% (training) / 60% (nutrition)
Full Rest Days - We aim for total deficit from 100% (nutrition)
RECOMMENDED CALORIES PERCENTAGE SPLIT
TRAINING DAYS:
Protein: 40%
Carbs: 40%
Fats: 20%
ACTIVE REST DAYS:
Protein: 50%
Carbs: 30%
Fats: 20%
FULL REST DAYS:
Protein: 60%
Carbs: 20%
Fats: 20%
STEP 3:
KNOW YOUR NUTRITION
What you eat and drink is the key factor that dictates how you look and feel. The biggest habit that has to be shifted if you are to achieve the goal of your dream body is your approach to nutrition.
MACROS (macronutrients): Nutrients that are used for energy, growth and bodily functions by living organisms.
Protein: This is essential for repairing muscle tissues and cells within the body. Can I consume too much protein? Yes, the excess protein will be used to provide the body with energy or turned into fat.
Carbohydrates: This is essential to the body, as it’s the primary source of energy through conversion into glucose. Excess consumption and a sedentary lifestyle will prompt the body to convert too fat.
Fats: This is an essential part of a healthy and balanced diet. The standout functions of fats are improving brain activities and development, absorption of vitamins and as the body secondary source of energy. Most people tend to very sceptical about the effect of fats in the body, this worry will only arise from the excess consumptions of fats which in turn makes you fat.
MACROS SPLIT
Protein: 4 calories per gram
Carbs: 4 calories per gram
Fats: 9 calories per gram
STEP 4:
WORKOUT YOUR REQUIREMENTS
BMR Calculated: 2500 Kcal
Weight Loss Option Selected:2 Pound a week = 1000 Calories daily deficit over 7 days
