Let's review what went on yesterday. Yesterday was the first day of the Adam Water's Group Shred Challenge and it was my first day of using a refeeding process with my nutrition. After trying alot of different things, I read a book about fat loss science and came to the conclusion that the method for burning fat that they recommend, refeeding, is the way to go for me.
With refeeding, you determine what your maintenance calories should be for a day. You then create a 10 to 15% deficit. From there you use a 40% carbs, 40% protein, 20% fat ratio to determine your macronutrients. Next, you decide to reduce just your carbs by 40% on low carb days and increase just your carbs by 15% on high carb days. For me it works out as follows:
| Daily Calories (Deficit removed): | 2378 |
| Carbohydrates: | 238 g. |
| Protein: | 238 g. |
| Fat: | 53 g. |
Next, I have to calculate what I need for my low carb days and what I need for my high carb days. This will give me my calories for those days. You simply take the resultant grams of carbohydrates and multiply them by 4 to get the calories of carbs that day, the resultant grams of protein and multiply them by 4 to get the calories for protein that day, and the resultant grams of fat and multiply them by 9 to get the calories for fat that day. Add those together and you have what your calories for that day should be.
| (Mon, Tues, Thurs, Fri, and Sat) |
|
| Daily Calories: | 1998 |
| Carbohydrates: | 143 g. |
| Protein: | 238 g. |
| Fat: | 53 g. |
| (Sun and Weds) |
|
| Daily Calories: | 2521 |
| Carbohydrates: | 273 g. |
| Protein: | 238 g. |
| Fat: | 53 g. |
Yesterday was my first day doing this and let me tell you, it wasn't that easy. I managed to meet the guidelines set, but just barely. What I like about the approach is it forced me to really focus on what I was eating and to plan ahead. I have not been the best at planning my nutrition and this approach really forces me to do that.
Without planning, you might find that after your third meal you've already consumed 143 g. of carbs. That would mean you are out of carbs for that day and that's not a good thing at the third meal!
I decided to start this at the same time as the Group Shred began because it would help me stay focused on the goal. I have to say, the Group Shred is incredible. It is amazing to see the support that people are giving each other when they only know of each other through Adam's blog. This leads me to echo Adam's sentiment that this just may be destiny at work here. Everyone is so supportive, and if that continues, I don't see how anyone can fail.
Until next time…
