This will be a pretty big departure from the usual Ljubomir post, but I figured it might be interesting to some. After all, I have been on vacation/travelling for the last month and half and I am now officially out of shape. There is no other way to spin it.
To be fair, I am not so far out of shape that I can’t pass my APFT (Army Physical Fitness Test). I would “make tape” if I had to tomorrow.
What is normal for me is that I keep myself between an upper and lower limit. When I get to where I can barely run 20 miles a week and my top button on my uniform is bursting, it’s time.
I’ve been pretty healthy for about 20 years now, so I have perfected a pretty decent routine. About once a year I get in really good shape, which takes about 2-5 months, depending on how strictly I stick to the consumption side. I never really stop exercising. I just don’t have the intensity to starve myself all year.
So lets start with some basics. There is no magic bullet to trimming down. It is a simple matter of burning more calories than you consume. There are definitely people with faster metabolic rates, or whatever but you cannot make something out of nothing. Physics is like that.
That means, you have to calculate your BMR, or Base Metabolic Rate. As a 6’1″ 46 year old male weighing in this week at a whopping 216 lbs mine is 2025, That is the amount of calories I burn every 24 hours if all I do is exist.
That means, if I want to lose weight and NOT work out, I have to consume less than that every day until I reach my goal weight. But luckily, I work out quite a bit. We’ll get into that later.
There are (basically) two ways you can account for this. You can multiply your BMR by a constant which is intended to average out your daily throughput from exercise. This is called the Harris-Benedict equation.
Or you can compensate every day by adding to your BMR the calories you burn from each work out. There are a number of tools available for doing this online. The most precise way to account for these burned calories is a programmable heart rate monitor. I have been doing this for so long that I do sort of a hybrid. (Because I have a pretty good idea of what each workout burns).
But lets say I burn an average of 1000 calories a day from exercise. That means I am burning 3025 a day. A pound is roughly burned off for every 3000-3500 calories you burn in deficit. So, if I want to lose 2 lbs a week, I have to short myself roughly 6000-7000 calories every week.
If I eat less than 2100 calories a day, that’s a 6475 calorie deficit every week and I should lose weight at that rate.
Now, a word on “transforming.” This is the idea that you can burn fat and build a decent amount of strength and muscle endurance/size simultaneously. There are those in the purist body building community who say it doesn’t exist. But here’s what happens to me every time I use this method:
Those are the before and after pics I took, last time I did this (and remembered to take pictures). So whether or not transforming is possible, from my perspective is pretty self evident. At the beginning of that cycle (about 2 years ago) I was 217, 36 in waist, and my final bench set each chest day was 8 x 185. By the end, I was 193, 30 in waist, benching 8 x 275 and I ran a sub 19 5k.
The issue is on the diet side. Now listen–I am not a dietician or an expert on this stuff. Just a trial an error guy and I am going to share here what works for me. Since I am basically at week zero again, I thought I would finally get it all on “paper.”
Here’s my routine:
Wake. Take thermogenic. I alternate them daily–Hydroxycut and Shred Matrix every other day. Eat 1 90 calorie quaker chewy granola.
Run. (30 minutes is about 400-500 calories) Tues, Thurs, Sat are speed days, Wed, Fri, Sun are long slow distance. LSD days are more like 1000 calories burned.
After run meal- 1 egg and 1 egg white. 1/2 cup steel cut oats. 2 tbs almond butter. Locally pollinated honey on the oats for my allergies. Lots of water. This is about 450 calories.
Snack (about an hour before gym)–80 calorie danon vanilla Greek yogurt and handful of mixed nuts. About 200 calories.
Gym. I use powder thermogenics (or “pre work out”) and alternate those as well. I will do another post on this, but my workouts are basically warm up cardio, resistance training, with HIIT (High Intensity Interval Training) in between every set. My basic split is Mon and Fri core.Tues and Sat chest/triceps, Wed and Sun shoulders/bicpes, Thursday Legs. About 500-750 calories burned for an hour workout.
After workout snack. Packet of flavored tuna and one slice of white bread or 3-4 rye crackers. About 200 calories.
Snack about 2-3 hours post workout. EAS carb control shake. 100 calories.
Dinner–Whatever Mychael makes. Usually try to eyeball 600 calories. I can do a post on “eyeballing” as well.
Snack–Thomas’ English muffins (low calorie whoe grain) butter, honey or Ljubomir Farms jelly! About 150 calories.
So if you followed along with the math-
I would have burned about 3075 calories on a day like that and consumed about 1790. WAY under the 2100 cut off. And, yes, I am hungry.
But those are the basics. I will do some more posts on here on macro and micro nutrients, what it means to “eat clean” and so forth. There are some supplements I threw in there (and I use a couple more) so lets talk about those too.
In the end–I don’t do this to add one second to my life. I figure God has stamped on this product known as “Scott Klajic” a precise expiration date. I do it because I like the way I look and feel. That’s it.
Tell me what you think about this program. It works for me.