I’ve been out of the gym for two years. I went from a respectibly lean and thick 6’ 225 lbs to a fatty 260 lbs. I’m now back in the gym and hating myself for taking that amount of time off and getting as fat as I am.
I have a spreadsheet that I created a few years ago that calculates calorie requirements using Berardi’s Massive Eating. I have a scale at home that also measures body fat percentage.
Even as fat as I am, my RMR is supposed to be 2129. Add in exercise and all of the other calculations, and it says that I need 4738.5 calories to maintain my current weight, and my max calories when trying to lose weight is 3076.
I can tell you that if I consumed this amount of calories, I’d swell up like a house and be a total fat bastard. Images of Cartman in the bed yelling “Beefcake” come to mind if you have seen that episode.
Anyhow, I decided to wing my diet. I have set the following limitations for myself:
- Minimum of 200g of protein a day (I usually get more than this)
- Maximum of 1800-1900 calories a day (I hover around 1850)
I happen to like this approach because it allows me to fluctuate on the fat and carbs on a daily basis. I only eat healthy foods; no excess sugar, fat, or junk food for me.
I also allow myself one relaxed day in the week to not watch calories. This isn’t a cheat day, per se, just a day that I don’t have to crunch the numbers. This allows me to go out to dinner, have something sensible, and not worry about it. There’s still nothing bad in the diet, so I imagine that on these days I get a little over 2000 calories.
I’ve also been taking Red Bands, two capsules twice a day.
In 16 days, I have dropped 11.5 lbs.
I just wanted to share this with you guys and see what feedback you have.