So this is the plan in a nutshell. The goal is 10% percent body fat. How to get there?
Number one is food. Do not starve, stay away from junk and have the healthiest food that you can.
Whatever your weight is right now, multiply that by 10, and that is the number of calories you can shoot for. You will see that if you are eating healthier foods, it is not so easy to actually eat that many calories. So, for example if you are 220lbs, shoot for 2,200 calories a day. You actually need about 15 calories per pound to maintain your weight, so with 10 calories a pound, you will be creating a deficit, and your body will have to consume your fat to compensate.
Most sandwiches you find on the outside are between 350 and 550 calories, it is easy to find a sandwich at pret a manger, energy kitchen or trader joe's for 400 calories. Can you believe that you could have 5 sandwiches a day and still reduce your percent body fat?
How crazy is this? 6lbs in 3 days. Yea, it makes sense, because besides avoiding the junk , I have also said no to breakfast, lunch and dinner after 8 pm. That seems to really accelerate things. Still trying to hit 2000 cal a day so I can make my first goal which would be 20 percent body fat. It isn't so easy when you are having whole foods for the most part.
Now, what does Lincoln have to do with percent body fat loss? Actually, not much, however, did you know that Lincoln also had a 10% plan? So, I have started to keep a log of the simplest measurements as you see below. I will be creating a new table to track meals and their calories as well as one for exercise within the next couple of days. But in the meantime, let me just say that for my first day yesterday, I made a conscious effort to not go beyond 2,000 calories, so I had four sandwiches of about 500 calories each and once I hit 2,000 at 8pm yesterday, that was it. But 2,000 calories is a lot better than the usual way of trying to starve the fat off, cause it never works! Apparently, when the body thinks it is in starvation mode, it holds on to fat and does not release it. So, shocking as it may be, after a whole day of having a decent sized sandwich four times during the day, about 2,000 calories total, I actually lost some fat pounds and reduced my bmi. I will get around soon to writing more about this being a fat loss goal as opposed to a weight loss goal, and that is why my target is 10 percent body fat. As you can see, there is a way to go.
|Date||Weight In Pounds||Amount Of Pounds In Fat||Lean Body Mass||Percent Body Fat||Percent Water Weight||Percent Of Bone||Body Mass Index - 30 Is Obese||Waist In Inches|
|Thursday, June 21, 2012||235.1lbs||62.9lbs||172.2||28.6%||51.8%||7.9%||29.7||50"|
|Friday, December 28, 2012||180.1lbs||34.9lbs||19.4%||58.8%||7.5%||23.3||33"|
|Wednesday, March 13, 2013||181.1lbs||35lbs||19.4%||58.8%||7.5%||23.4||34"|
|Tuesday, March 20, 2018||176.8||32.6||144.2||18.5%||59.4%||7.3%||22.9||34"|
|Wednesday, March 21, 2018||176.2||32.4||143.8||18.4%||59.5%||7.3%||22.8||34"|
|Wednesday, April 25, 2018||176.0||32.3||143.7||18.4%||59.5%||7.3%||22.8|
|Tuesday, May 8, 2018||177.9||33.4||144.5||18.8%||59.2%||7.3%||23.0||36"|
|Tuesday, May 9, 2018||177.9||33.4||144.5||18.8%||59.2%||7.3%||23.0||36"|
|Friday, July 27, 2018||178.1||33.6||144.5||18.9%||59.2%||7.3%||23.1||36"|
|The Results||55lb Loss Of Weight||28lb Loss Of Pounds In Fat||9.2% Reduction In Body Fat||7% Increase in Water Percentage||4% Decrease In Bone||6.4 Reduction In BMI||16" reduction of waist|