Day 8So I was a bit shocked to see the scale go up (almost a couple pounds) from yesterday. It’s funny how a diet can cause us to sometimes put so much emphasis on calories needed to maintain weight.

In reality, if you’re working hard in the gym and eating right, the body is changing for the better.

If you’re trying to lose weight strictly by diet (without exercise) the focus on maintaining calories for weight is far more crucial but with the added benefits of cardio, and especially a free weight routine, it’s best to simply not get caught up in the weight gain.

Last year, I bought my first pair of fat calipers and I’ve gotten pretty good at doing skin fold tests. You can get them for around $10.00 online and they’re worth every penny. I’ve been witness to seeing the skin fold measurement go down every month and that’s even when the scale goes up every few days.

If you are looking for a good starting point in determining where your caloric intake should be, there are many online calculators available. Having said that, I think most people will find success by starting with the following:

Guys: 2000 calories a day
Girls 1400 calories a day

Those numbers assume an exercise program of some sort. By starting there and evaluating yourself after thirty days, you can have a great idea of exact calories needed to maintain weight, rather that’s less or more calories. My body definitely doesn’t need nearly as many calories as I needed in my twenties to maintain weight. That’s a shame because I think I enjoy eating more than ever now. 🙂

No free weights today. Here’s my daily food log for today, the 8th day of my 30 day diet experiment.

June 8: Weight: 164.6
Macrobolic MRP Meal Replacement – 350 Calories, 32 Protein, 39 Carbs, 7 Fat
2 Hillshire Farms chicken breasts – 240 Calories, 38 Protein, 6 Carbs, 3 Fat
Udo’s Oil 1Tbsp – 120 Calories, 14G Fat
Brown Rice (125 grams) – 230 Calories, 5 Protein, 44 Carbs, 4 Fat
Sublime Whey (2 scoops) – 246 Calories, 56 Protein, 10 Carbs, 2 Fat
1/4 cup oatmeal – 75 Calories, 2.5 Protein, 13.5 Carbs, 1.5 Fat
Macrobolic MRP Meal Replacement – 350 Calories, 32 Protein, 39 Carbs, 7 Fat
South Beach Diet Bar – 180 Calories, 12 Protein, 24 Carbs, 6 Fat
PictSweet Green Beans (4oz) – 37 Calories, 1 Protein, 6 Carbs, 0 Fat
Egg Beaters (1 box) – 250 Calories, 50 Protein
oatmeal (1/2 cup) – 150 Calories, 5 Protein, 27 Carbs, 3 Fat
1 teaspoon almond butter – 32 Calories, 1 Protein, 1 Carb, 3 Fat
Daily Totals: 2260 Calories, 235 Protein, 210 Carbs, 51 Fat

(Absolutely No Spam - EVER)