Get Lean in 2021

From Sunday, January 3rd until Sunday February 13th I’m running a motivational contest to help folks drop some excess body fat. The person who loses the highest percentage of their body fat will win. So, not raw body fat, but as the amount lost compares to your overall. For example, I’ve balooned to around 16%. If I lose down to 12%, that reflects a 25% drop in my body fat. Someone with 28% body fat would have to drop 7% to equal my loss, while a person with 12% would need to lose 3%. This makes the playing field level, and makes the competition primarily with the individual.

Here’s my plan to drop down to 12% in six weeks, with an eventual goal of hitting 10.

1) Count calories. No matter what diet you’re on, your body requires a certain amount of energy to maintain. Calories are not perfect, but they are a measure of the energy I’m ingesting. At my age and current weight I need around 2400 calories per day to maintain. I use a free app called MyPlate to enter my food & drink. It also estimates my caloric needs based on the goal entered. I’ve overestimated the number of pounds I want to lose per week by entering two (rather than my goal of 1.5). This should help cover for entry and miscalculation errors. At this point I must not exceed 1692 calories per 24 hours.

2) Don’t drink alcohol. I like craft beer and a good margarita. Alcohol inhibits fat loss by keeping the liver peoccupied with transforming it from its toxic state into (potentially) beneficial blood sugar.

3) Don’t cheat. One cheat day will EASILY undo a week of hard work.

4) Intermittent fasting. This makes the lower calorie intake easier and reduces or eliminates insulin resistance. This means as my baseline I stop ingesting calories at 6pm and don’t eat or drink anything but water, herbal tea (night) and black coffee (morning) until noon the next day. That’s an 18 hour fast. To keep it intermittent (somewhat random) I’ll drink a protein drink before morning weight workouts at around 10am, which equals a 16 hour fast. Occasionally (once a week or so) I’ll go until 2pm or 4pm before I take in calories.

6) Keep carbs below 20-25% of overall calories, which equals 85-100 per day.

7) Work out 30-45 minutes per day, six days a week. For me this breaks down as three weight workouts and three cardio workouts. I lift, practice karate, run the treadmill.
This works. I’ve done it. In 2017 I dropped to 5.3% Now, you set some goals and get to work too!