I don’t like the word bodybuilding, but if you want to change the way you look, you are going to be spending a lot of time watching “bodybuilders”, with great genes, lots of steroids, and a full time job working out and eating healthy, but they are right.
When it comes to taking control over your body and your image, most people just want to change, but end up quitting before they get the results they so desperately want. The truth is you only burn around 2,000 calories a day just being you. There are 3,500 calories in a pound of fat. Lifting weights burns about 250 calories, and running varies based on how much you weigh, but still anywhere from 300-800 calories are burned running at an 8 mile per hour base.
This is where things begin to get really complicated with weight loss. Imagine a perfect world where you maintain a 500 calorie deficit. Okay, so 500 calories divided by 7 days equals a pound of fat, but your body craves to be in equilibrium. So eventually you will find yourself plateau. The weight loss stops. Also, it isn’t always necessarily the case that all these calories come from fat. This isn’t to discourage, just to inform.
So, in order to continue losing weight you are going to want a good scale that can measure your body composition in terms of body fat percentage as well as weight. When the diet begins to become ineffective, you are going to need to start cycling carbs.
Intermittent fasting will help you maintain lower insulin levels, so saving yourself for a 4-6 hour eating window will help keep you in a fat burning mode. However, the most important aspect of dieting is to find a method that gives you the results that keep you motivated, while also not making you miserable.
One myth is that you have to starve yourself, but this simply isn’t the case. The American diet is incredibly calorie dense. A mcdonalds big mac meal has 1,100 calories. A chicken breast has only 340. Also, many people talk about how many grams of protein you need. The bodybuilding community recommends a gram of protein. Medical journals argue anywhere from 1 gram per .8 kilograms of body weight to roughly 140 grams.
Honestly, more protein will not hurt you as long as you meet your macronutrient goals (macros). The macros are fat, protein and carbs. If you would like to build your own healthy diet and calculate your macros yourself I recommend bodybuilding.com ‘s calculator here.
If you would like a meal plan to get started I have several again from bodybuilding.com