That's What I'm Talking About

All smiles for me!!!    Not only did I lose 3 pounds this week (after a couple treat meals last weekend), I also made a huge gain.  Gain???   Yes, GAIN!  I was able to increase the weight of resistance on a couple of my exercises.  These are the kind of gains that put smilies on my face. That's a clear indication that I'm not only losing fat, I'm gaining muscle at the same time.  Woohoo!   

So how am I doing this?   Well on days that I work out with weights, I eat more calories in the form of complex carbs and lean proteins to support muscle growth.   It will range from 2800-3200 calories depending on how active I am during the day apart from my workout.  On these days my biggest meals are breakfast and lunch. My workout is usually 11am, just before lunch.  Then I usually eat 3-4 other small meals throughout the day afterwards.  

On cardio days and rest days, I cut my calories in the form of carbs.  On these days I will generally eat 2200-2400 calories.  I usually allow myself one rest day per week.  This day is also my treat meal day.  This is where discipline is needed because not only am I treating myself to a meal, I'm also not burning as many calories this day because of not working out.  

Zigzagging calories and carbs, along with short spurts of high intensity cardio and core workouts really do keep the metabolism revved on the fast track for targeting fat loss.  It's been working for me and I highly recommend it.  

Obviously I'm not gonna recommend this same calorie count for everyone, but the plan works for fat loss.  My wife Amy did it last year and she had amazing results.  She only lost about 10 pounds of scale weight but gained close to 5 pounds of muscle at the same time.   Her body transformed from a skinny fat person (skinny but high body fat percentage) to a very toned, low body fat percentage with a six pack physique.  Her calorie range was 1800-2000 on weight lifting days and about 1200-1400 on cardio days.  

Much thanks to God for His grace and wisdom.  Apart from Him I can do nothing, but He gives me the assurance that all things are possible to do exceedingly, abundantly more than I could ever ask or think.  Yay God.