Working The Numbers/ratios - Ideas / Process
I am so far happy with the IF with a loss of 4.5kg (approx 10lb) in 4 weeks, I have posted my eating routine elsewhere.
Since I need to lose at least 120-130 lb to get to something manageable I am about 345lb at the moment whoops I was at the start now 10lb lower ... :eek:
Now for the science, I am seeing the results with my method, however would like to start tweaking the method to get the best results as I believe I am not achieving the best possible scenario for maximum loss.
I would like to tweak IF as much as possible before resorting to the RFP.
Some numbers that I have reached as a baseline.
Even though Dave says you don't count calories, you still need to work towards some sort of calorie total ?
In the notes Dave suggests the following:
Fruit: 1-2 serves per day
Animal Protein: 4-6 serves
Healthy Fats: 5-9 serves
Healthy Veggies: 6-11 serves
Note all figures are approximate and rounded for simplicity
So working on the BMR Calculations for me 2880 Cal, if I work on a depletion of 800 calories I need to consume 2000 calories per day for 800g (1.8 lb) loss per week
Working on the per serve ratios, this should equate to:
Fruit: 5% - 100 cal
Animal Protein: 20% - 400 cal
Fats: 60% - 1200 cal
Veggies: 15% - 300 cal - this may be a problem unless you eat Sweet potato which isn't actually allowed in normal day ?
Some suggestions welcome