The Plan

Posted by: Barthélemy Barbancourt

Tagged in: Untagged 

Average daily calories burned through activity:

1370 Cal

Average resting calories burned:

This is an average based on your age, height, weight and gender. It gives you a good idea of the calories you burn through body processes.

+2119 Cal

This is from the Phillips site, it is my current calorie plan. I like it for two reasons;

1. It admits that evn while resting we are still burning calories. Sure, the treadmill may burn 200 an hour but watching TV burns 100 an hour.

2. It is elastic in a way that can work for me. I don't see myself doing a major food make-over and becoming vegan. I can see walking, running and working out more. (Have you seen the scenery the Uptown LA Fitness?) In short, this fits one of my other life philosophies, don't spend less, earn more. Now, I do plan to eat a little better, but also try to burn a lot more calories.

I think this is a good plan for a few reasons;

1. Exercise is good regardless of weight loss. I plan to go skiing more this winter and additional muscle and lung capacity are a major bonus at 10,000 feet.

2. I don't have kids so I can hit the gym at 10:00 if I want. My evenings are for more flexible than my days so if I need 45 minutes in the treadmill to get my 2,000 calories burned, I can do that.

3. Cutting back on the evening cocktails and cigars will lower my caloric intake, especially in the late evening. I have little hope of completely controlling my 9-5 diet, so the easiest area to cut is the post dinner cocktails.

4. This leads to an earlier bed time and more sleep. I usually stay up until at least 1:00 as I finish just one more cigar or scotch. If I turn in earlier, I do have a clearer mind in the AM. The catch here is to remember that the old trick of falling asleep in 3 minutes is not gonna happen. Taking 15-20 minutes to drop off isn't the end of the world if you're in bed by 11 and lights out by Midnight.

I plan to really crack down and try this in September. I'll keep you posted on how it is going. I expect to lose about 10 pounds in September as the first 5 come off the easiest. The goal is to get below 200, I'm at 233 right now. 190 would be ideal, but that is a 2011 goal at best.

Trackback(0)
Comments (16)add comment
Nobody
Bart
written by Nobody , August 22, 2011

You can do it. I college I wemt about 230. Now I'm 180. But I have not had a piece of bread or a potato in 10 years. Since I love carbs it sucks. It took me 5 years to get used to diet coke, but I got over it.


Barthélemy Barbancourt
I'm trying to stop diet coke too
written by Barthélemy Barbancourt , August 22, 2011

A few studies have said that diet coke adds to belly fat, my main problem area.

Cutting out that is a bitch. My current goal is just one a day, which is doable.

Getting old is a bitch!



Elmer
damn right
written by Elmer , August 22, 2011

On the other hand, age has its rewards. It sounds like you have a very sensible plan. I love scotch and bourbon (at different times) but they're empty calories. Cutting back to an ounce or two a day will help. I have found that it helps to never take seconds at supper, and to eat slowly. Exercise also helps relieve stress, which has always caused me to overeat. Good luck, Bart.


Nobody
Bart
written by Nobody , August 22, 2011

And it doesn't get easyer. Eating slowly is a big tip. Try putting the fork down between bites. Portion control and as few carbs as you can stand. (not too much booze)


TomC
...
written by TomC , August 23, 2011

3489 calories sounds like tons--and is, to me. Most of the foods that i enjoy I could just as easily glue on the outside at my mid-section, because I know exactly where it is going.

Age, and you are getting older, seems to play a big part in metabolism and how we process foods. I religiously tracked everything for a couple months a while ago and figured I was taking in 2000-2800 calories in a normal day. I have been the same 208 for 5 years, despite a fairly intense daily workout.

I have a fairly intense 1.5 hour daily workout. Trouble is, I then sit at a desk the rest of the time.

I would like to weigh 170, but am unwilling to eat 1800 cals per day to get there.



Barthélemy Barbancourt
Try splitting up the workout
written by Barthélemy Barbancourt , August 23, 2011

The skills that kept us alive in the jungle are working against us now. From what I am reading, our bodies adjust to workouts too, burning less calories over time.

Part of my exercise plan is at least 30 minutes of walking during the day and then a workout in the evening. The goal is to keep the metabolism up and active for as much of he day as possible.



Ed Salden
...
written by Ed Salden , August 23, 2011

This does not look right to me.

Thirty five hundred calories a day, for a moderately active man, will support a stable weight of around two hundred and ninety pounds.

Bart, is that your goal?



Nobody
...
written by Nobody , August 23, 2011

Goal?? Here's the deal, after 40 (or so) a guy can't eat anything he wants. The last time I was at RC's I had the 6oz filett-it was plenty. No 1 pound bone in rib eye, the filett. Get over it.


JW of Minnesota
...
written by JW of Minnesota , August 23, 2011

I don't like what I'm hearing. But even I will admit that 3400 sounds like a lot. That's like 3 chipolte burritos.

Sounds like scotch is ~52 calories per ounce. Not alot, but my weakness is that salty snacks that go well with booze.






Ed Salden
...
written by Ed Salden , August 23, 2011

My comment above was based on information I got some years ago.

Looking it up now, I see that an active man under age 55 can burn up to eighteen calories per pound per day.

At that rate, 3500 calories supports a stable weight of about 195.




Barthélemy Barbancourt
The point isn't counting calories
written by Barthélemy Barbancourt , August 23, 2011

The actual number isn't important, the idea is to burn more calories during the day.

Here is an area where nutritionists have really fucked up Americans, not all calories are equal.

A study was done where participants were fed 1200 calories of just protein, carbs or sugar. The protein eaters lost weight while the sugar eaters gained weight on 120 calories a day.

For any long term dietary change to work it has to be easy, counting calories isn't easy. Avoiding refined sugars and carbs, sucks, but doesn't require a genius IQ.

The goal of the Phillips plan is to get you to burn more calories. I plan to couple that with the 4 Hour Body Slow Carb diet and see if I can actually get over 30+ pounds off.

PS. Given 3 or 4 cocktails a night, I have no idea how many "calories" they result in after the alcohol is converted to Acetate (Not sugar)

"First, a number of studies over the last 5 years seem to link alcohol consumption to insulin sensitivity. For example, a huge study from the Graduate School of Medical Science at Kyushu University clearly demonstrated that regular consumption of alcohol correlated with decreased insulin sensitivity.

If you are insulin resistant, you will tend to easily gain weight, particularly abdominal body fat when you take in processed carbs. You will also increase your risk for type 2 diabetes. As it concerns weight loss, insulin resistance definitely predisposes you towards weight gain. This is the first way that alcohol and weight loss seem to be at odds.

The second way that alcohol and weight loss are at opposing poles has to do with hunger control. The European Journal of Endocrinology conducted a study in 2005 that showed a clear connection to alcohol intake and ghrelin inhibition. Ghrelin is a key hormone involved in hunger signaling and satiation. This probably confirms what you already know - drinking makes you hungry! It’s difficult to lose weight when alcohol induces you to inadvertently over eat, often at nighttime.

The third way that alcohol and weight loss are at odds has to do with energy metabolism. The American Journal of Clinical Nutrition published a report in 2004 that made clear that the conversion of alcohol to acetate inhibits lipolysis, or fat burning. In effect, when you drink, any fat you happen to ingest will tend to get stored as fat."



Ed Salden
...
written by Ed Salden , August 23, 2011

"For any long term dietary change to work it has to be easy..."

Good Luck.



Nobody
...
written by Nobody , August 23, 2011

Nutrition is as much junk science as MMGW. Don't eat too much. Lay off the carbs. don't drink to much booze. As I recall booze is one caloie for every point of proof/oz. ie 86 proof bourbon shot (1oz)= 86 calories.


Barthélemy Barbancourt
Easy to implement
written by Barthélemy Barbancourt , August 23, 2011

Good point Ed. I don't expect this to be easy, but counting calories is much harder than remembering "carbs bad, meat good".

Nutrition is a junk science that was politicized long before the environment.



Nobody
...
written by Nobody , August 23, 2011

After a while it will get easyer. It will become a habit, and habit is easy. Kinda like throwing out the buns with the burger, with me it's just habit. Most of the "sit-down" chains will give you the burgers without the bun if you ask.


Barthélemy Barbancourt
Trial week
written by Barthélemy Barbancourt , August 23, 2011

I'm doing trial runs this week. There is a diner within walking distance of my main client, so I have been checking out what they have on the menu that will work. I figure using this week to check things out will help next week when I get serious. Plus screwing up this week isn't demoralizing.



Write comment
You must be logged in to post a comment. Please register if you do not have an account yet.

busy