Thank you for purchasing through links and ads on this site.
OWC / MacSales.com...
diglloyd Deal Finder...
Buy other stuff at Amazon.com...
Get up to 16x more storage and 2x the speeds of the original drive
PLEASE buy at B&H via this site to support Lloyd’s reviews!
B&H Photo PAYS THE SALES TAX FOR YOU More info...

Training Weight Loss: Tracking Calories (Diet)

Last updated 2012-07-20 - Send Feedback
Related: body fat, training

Legal disclaimer: Since we are not doctors, never follow anything based on health-related topics on this or related sites without first consulting with your doctor or other trusted health professional.

Here’s what works for me:

  • Exercise at least 1000 kilojoules per day (1040 kilocalories). For a 180 pound male, this is about 80 minutes of moderately hard cycling. That way you can eat and enjoy your diet, while still running an 15% energy deficit; the fat drops off. It’s just too darn hard to cut calories alone and live with a growling stomach, and worse, run the self-defeating risk of muscle loss.
  • Eat foods low in calories that taste good, such as frozen wild blueberries (180 cal for a whole pound). Eat chocolate and nuts too— but track all calories. My spreadsheet adds food in, base metabolic rate (an estimate) and exercise energy expended.
  • Use caloric pacing so you don’t overeat too much at once); the body reacts to this by storing fat.
  • If substantially overweight (fat), a deficit of 1000 calories per day can work, but as the body gets leaner that becomes impossible. Below ~10% body fat, my own experience says that 500 calories per day deficit is the max I can approach over a week, with 300 much more realistic.
  • Don’t cheat yourself on calories after a hard workout!
  • Daily food calorie log
  • Track what you eat throughout the day so you know if you’re on target for an energy deficit. That way, by dinner time you can either splurge (a little) or avoid consuming a little too much. I weigh my food by the gram with a lab scale, and calculate it precisely whenever possible. Since a gram of nuts is almost 6 calories, weighing to within 10 grams, or even 5, just does not cut it if you’re serious.
  • Think nuts— black walnuts and pistachios. I get mine at nuts.com.
  • Use protein powder to ensure intake of high quality protein so that muscle is not lost. Losing muscle is self-defeating, and it makes you slow and weak too.

See also Nikon wishlist
B&H Deal ZoneDeals by Brand/Category/Savings
Deals expire in 4 hours unless noted. Certain deals may last longer.
$1129 SAVE $570 = 33.0% $16 FREE ITEMS Canon 18x50 IS Image Stabilized Binocular in All Other Categories
$2797 SAVE $600 = 17.0% $246 FREE ITEMS Nikon Z 7 Mirrorless in Cameras: Mirrorless
$2598 SAVE $600 = 18.0% Sony a7R III Mirrorless in Cameras: Mirrorless
$3498 SAVE $1000 = 22.0% Sony a9 Mirrorless in Cameras: Mirrorless
$898 SAVE $100 = 10.0% $145 FREE ITEMS Sony DSC-RX100 VA in Cameras: Point and Shoot
$1349 SAVE $150 = 10.0% ZEISS 18mm f/2.8 Batis in Lenses: Mirrorless
$1169 SAVE $130 = 10.0% ZEISS 25mm f/2 Batis in Lenses: Mirrorless
$1169 SAVE $130 = 10.0% ZEISS 40mm f/2 Batis CF in Lenses: Mirrorless

diglloyd.com | Terms of Use | PRIVACY POLICY
Contact | About Lloyd Chambers | Consulting | Photo Tours
Mailing Lists | RSS Feeds | Twitter
Copyright © 2019 diglloyd Inc, all rights reserved.
Display info: __RETINA_INFO_STATUS__