The Formula for Weight Loss

As previously discussed, I have outlined how to go about gaining weight on a clean diet plan (aiming to put on 2+ lbs per-month). However not everyone is underweight, a lot of people are overweight or in some cases obese. This article will outline the safest way* for someone to lose weight without athletic performance and muscle mass being overly compromised.

The formula is exactly the same as before:  To establish how many calories you should be eating you first need to decide your ideal bodyweight – body fat. (200lbs at 10% would be 180lbs). You then have a base calorie requirement of 10calories per-lbs of lean bodyweight (180lbs for this example). You then need to set your daily requirements based on activity level (between 1 and 5 calories) to get your rest day (non-workout and non-recovery days) calorie requirements. On workout days you will add 4 calories per-lbs and on recovery days you will add 2 calories.

So for the man who wants to be 200lbs at 10% body fat who works at a construction site 5 days a week it is as follows:

200lbs – 10% = 180lbs

Rest Days: 180lbs * (10+5) = X

Workout Days: 180lbs * (10+5+4) = Y

Recovery Days: 180lbs * (10+5+2) = Z

You then have to factor in your nutritional requirements.

•  Protein should be between 1.5g (less active) to 2g (more active) per-lbs of bodyweight. (in this case the full 200lbs)
• 20-25% should be fat
• The remainder is carbohydrates.

The reason the formula doesn’t change (at the start) is simple, if you are 250lbs and wanting to be 180lbs you will drop weight with this formula because you will be eating less calories than before. This will work for anyone who has a high body fat percentage – men over 15% and women over 24%. Once you begin to drop to that percentage you need to slightly change the diet as well as how you do your re-feed and cheat meals.

Once you hit your low point (15% men/24% women) you then have to begin to reduce your carbohydrate intake without lowering proteins at all or fats too much (in my view.) The best way to do this is randomly throughout these days cut out carbs from a different meal. You should at most drop your calories by 500 (but never touch protein intake) but cycle this. The alternative is to slowly increase your activity, add a 15 minute bike ride in twice a day (to and from work if possible), swimming, walk instead of using the car, et cetera.

The key though to maintaining weight loss when on a calorie deficit this low is simple:

·         Re-Feeds should happen for 1-2 days roughly every 7 days.

·         Cheat meals should happen 2 or 3 times every 14 days.

As I have said before weight loss, bodybuilding and training to better your body is a slow process. It is a marathon and not a sprint.

*  In my opinion

N.B: In some cases people can take up to an additional 10 calories per-lbs of bodyweight due to their lifestyle, these people are the exception though and not the rule. An example of this is Michael Phels who burns around 1000 calories per-hour of training and thus has a much higher natural requirement. If you are a professional athlete or desire to, please e-mail me directly and I'll give you more bespoke advise.