Aug 10

I plan on blogging my meals for 25 days (this is my 1st day) on my way to a 10lb loss with my end target weight being 149.8lb. This series of posts will show you how easy it is to lose 10lbs in 25 days. The concept is easy but it will take hard work (exercise) and self denial (sticking to 1000 calories a day).

The plan is to run a 1000 calorie deficiency daily for 25 days not counting my workout calorie burn. I need to run a calorie deficiency of 1400 calories a day to reach a 10lb loss in 25 days (10lb x 3500calories / 25days = 1400c).

I would also like to point out this is not a yo-yo diet I am doing. I started my weight loss program about 6 months ago when I was at 195lb and I have not yo-yo’ed at all. With a lifestyle change, regular exercise, and daily watching my weight and calorie intake, keeping the weight off that I have lost has been easy.

As a 51 year old male, at 5′-7″, and medium frame my ideal weight is rated by Hamwi, Robinson, Miller, and BMI based calculations to be between 143 and 148. My end target weight is 145.

Today’s Calorie Deficient (CD) was 1675C, my Weight Loss (WL) was 0.47LB, and my CD weight calculates out to 159.53LB. My post-workout weight was 160.0LB.

Steak Broccoli SaladBreakfast Steak, Borccoli, & Salad 410c
Striploin Steak 100g 200c
Broccoli 85g 30c
Caesar Salad 500g 180c
Water 2 cups 0c

Salmon Salad Blueberries YogurtDinner Salmon, Salad, Yogurt and Blueberries 590c:
Wild Pacific Salmon 216g 216c
Caesar Salad 500g 180c
Fresh Blueberries 200g 114c
No Fat Yogurt 175g 80c
Water 2 cups 0c

Caesar Salad 500g — Tax 180 Calories: Elliptical Trainer 26:52
Ceaser Salad Paid For With Calorie Tax

Caesar Salad 250g — Tax 90 Calories: Elliptical Trainer 15:33
Caesar Salad 250 Grams

Afternoon Workout 752c:
25km cycle 53:08 28.4kmph 312c
5km run 40:05 330c
Elliptical Trainer 17:48 110c

End Of Day Weight According To CD:
160LB – (1603BMR x 1.2AL) + (752CB – 1000DCI / 3500CPLB) = 159.53LB

Scale Weight (Taken first thing in the morning):

*Note: If you want to know what the abbreviation AL, BMR, CB, CD, CPLB, DCI, WL, W mean check out my article How To Calculate Daily Calorie Deficiency.

Spread the word:
  • Twitter
  • Facebook
  • LinkedIn
  • Google Bookmarks
  • Live
  • Yahoo! Bookmarks
  • StumbleUpon
  • email

Leave a Reply