I know I'm in the middle of my own 8 week challenge but I'm getting ready to start week 5 and lets face it, I haven't made very much progress. I need something drastic so I can get this fat loss over and done with! Enter Leigh Peele and her 30 Day Fatloss Challenge: One Big Meal.
As I read this post I thought no freaking way can I do that. I plan my meals out, I eat a variety of foods, I spend a lot of time figuring out what and how much I'm going to eat. I think about food all the time! Then I read this part: Plan tomorrows meal. It doesn’t have to be “special” and don’t making things to complicated. Go back to just eating some freaking food. Just make a big ass meatloaf and call it a day. The complications are done, I am tired of them. Let’s keep it simple, let’s eat.
It was like a wave of relief came over me. This would save me soooo much time! I would only have to plan one meal, not 6 meals. Hurray! But can I eat the same meal all day long?? Do you mean can I eat great tasting chicken with my favorite veggies one day and protein pancakes the next day. You bet! That sounds fantastic. I won't have to think about food all the time. I'll know what I'm eating and a pretty good idea of when I'm going to eat it. Plus since this is all I'm allowed I won't be snacking between meals or grazing.
Here are the details and how I will be following the plan:
Start Date: 10/18/08
Length of Challenge: 30 days
The Deficit: 35% of my overall calorie needs, including activity level. My BMR is 1411.28 My activity level is Moderately Active (I work out 3-5 times per week) which means I multiply my BMR by 1.55. This gives me 2,188.29 calories Next I multiply that by my 35% deficit and get 766. Now I subtract 766 from 2,188 and get 1422 calories. That is what my big meal will contain, 1422 calories to spread through out the day.
Macros: 1g x GOAL BW in protein and .25 g x GOAL BW in fat
My goal weight is 125 lbs 1 g x125 = 125g of protein .25 g x 125 = 31.25g of fat
This is not very much fat in my opinion but she said as long as we eat this much protein and fat the rest can be what we want it to be. I think I'm going to mix it up with protein, fat, and carbs. I might do a really high carb meal one day and high fat the next. That's beauty of this challenge, I can mix it up every day.
She doesn't give a lot of training directions. She does suggest maxing out, 3 times per day, either pullups, pushups, or pistols. That sounds insane to me! I think I'm just going to do it, go all out. I'm going to max out pushups and pistols 3 times per day. Crazy! But I can do it.
Since this program is so aggressive she does say to stick to low grade cardio and split weight lifting sessions. To me that means spend less time in the gym. Which makes me happy.
Here's my training program for this week: Sunday: A short interval run & pilates Monday: Chest / Triceps / Delts Tuesday: Rachel's Metabolism Workout Wednesday: OFF (Walk around the neighborhood) Thursday: Biceps / Back / Legs & 10 min HIIT Friday: Turbulance Training Workout Saturday: Stairmaster Intervals (20-30 minutes)
There is a refeed day on the 16th day. More on that when I get there.
Supplements: Fish Oil - 5 grams (5 of my capsules) - This will count towards my fat and calories. Multi Vitamin I will probably add calcium as well
Water: 1 gallon (128 oz)! I usually drink 80 oz (not counting the water during my workout) so this is uping it quite a bit for me. I will count what I drink during my workout. This will also force me to actually finish the bottle I bring with me to the gym.
That is about it. I'm probably not going to post pictures. I will be taking more measurements than usual though.
I'm excited about this. Right now I am making chicken and okra in the crock pot.
This is what I've planned for my first two meals:
DAY #1 - 5x Fish Oil 1 TBSP COCOA 1.5 CUP OATMEAL 1.5 CUP COTTAGE CHEESE 1 SCOOP PROTEIN POWDER 2 TBSP FLAXSEED 1.5 TBSP ALMOND BUTTER 10X 1/4 CUP EGG WHITES FACTS: 1432.5 CALORIES 149 GRAMS OF PROTEIN 110.5 GRAMS OF CARBS 40.75 GRAMS OF FAT
DAY #2 - FISH OIL x 5 CHICKEN 10 OZ CHEESE 3/4 CUP OKRA 1 BAG OIL 1 TBLSP WHITE KIDNEY BEANS 1/2 CUP ONION 2.8 OZ RED PEPPER 9 OZ WALNUTS 14 HALVES FACTS: 1419 CALORIES 133.4 G OF PROTEIN 76.5 G OF CARBS 60.3 G OF FAT 27.9 G OF FIBER
I have a party to go to tonight. Glad it's tonight and not next Saturday night. I'm going to enjoy myself but of course not go overboard. Then it's Day #1 tomorrow! I hope I'm not starving during the day, especially after meal #1. I'm used to having oatmeal every day and that always fills me up. I'll just have to play with my meals if I am starving.
I'll definitely blog about this tomorrow and probably check in every couple of days.