As time ticks by the average weekly weight loss needed to hit 75kg on July 3rd is going up. I think the long term targets are making me complacent so I’m setting myself an aggressive and short-term target – I’m going to get to 80kg before the training week in Lanzarote on January 18th.
So thats 4.18lbs in exactly 1 month of 31 days, since its the 18th today. That makes a total calorie deficit of 14,630 or 472 calories a day. Since my training is mostly Zone 3 in January I need to be very careful with fatty food - I’m going to be burning carbohydrate for the month. yeah, I know about increased heart rate and fat burning, but in my experience eating less fat to begin with is a better approach.
According to this my basal metabolic rate is about 1850 calories per day (not including exercise) which takes care of my calorie intake on a rest day. If we throw in 750 calories for a typical daily turbo session (the rowing machine and running will be a nice bonus to counter the muscle adaptation and increases in efficiency I’ve already seen) that makes a daily calorie intake of 2600 on a non-rest day.
By then applying the required daily calorie deficit we end up with:
- 1,378 Calorie allowance on a rest day
- 2,128 Calorie allowance on a non-rest day
It’s the weekends that are killing me, so this weekend (eek, Christmas) I’m going to lay off the fun stuff and hit the water bottle. Drastic times call for drastic measures (!)
But need to make sure I stay at 3 or higher on the Bristol Scale..... my experience is that I go down to a 1 if I'm not careful. Plenty of fruit and fibre. Yawn.