32 yr old female Height: 5’2” CW: 220ish GW: 130 BMI: 40.2 TDEE says cutting daily calorie is about 2,000/ day with moderate exercise but I’m not sure how I feel about that.
I wake up around 4:30AM every day. Breakfast before work at 5:30AM. Work from 7AM-3PM, lunch is usually right around 11AM. Get about 7,000 steps in at work alone. Haven’t started exercising yet but will soon be hitting gym every day around 3:30PM. Still need to figure out workout schedule.
My plan is this:
Calorie intake between 1,300-1,500 for every eat day. High protein, lower fat and very low carbs with little to no refined carbs. My “cheat” meals are sushi and my “cheat” sweets is large coffee with stevia and all the creamer my heart desires. But still counting the creamer in my daily calorie limit.
Using collagen peptides every day for added protein in the mornings as I usually struggle with protein in the morning.
Metamucil every day around 5PM as I’m struggling with fiber as well.
Monday: Breakfast and lunch with 1-2 snacks. Cheat treat with coffee in AM
Tuesday: Fast with water, collagen peptides in AM, and Metamucil in PM only
Wednesday: Breakfast and lunch with 1-2 snacks
Thursday: OMAD with lunch and snacks within 2 hour window
Friday: Lunch and cheat treat dinner around 5PM
Saturday: Fast with water, collagen peptides in the AM and Metamucil in PM only
Sunday: OMAD with brunch around 11AM and snacks within a 2 hour window
I feel like this plan will keep me feeling OK to work/ exercise on the weekdays without feeling very sluggish, and allow me to rest a bit on the weekends. Saturdays I stay productive with errands and chores so I won’t notice the fast too much. I plan to do meal prep on Saturdays and smelling food usually satiates my hunger. I enjoy a late breakfast on Sundays and being lazy AF.
I really think this weekly plan could work for me and having each day set up will keep me on track. I want to lose weight quickly but also in a healthy manner. I have a full time job and a litter of children that depend solely on me, so I really can’t afford to be anything but in good form, especially during the weekdays.
I have spent years eating only one large and very unhealthy meal a day and I’ve been working to change that with healthier breakfast and lunches. I’m struggling to reach 1,200 calories without feeling so so full. I recognize I may be on TOO MUCH of a calorie deficit, especially if I workout every day. I promise to adjust this as my body tells me I need to make some changes. What do you guys think of this? Any and all feedback is very much appreciated!
Also, if anyone could help me come up with a good workout plan that can go with this, I’d be very appreciative! I had a friend say that my hardest workout day should come the day after sushi dinner. Idk what that means.
This looks like an aggressive start given your work (8-hours of kiddos) and may be challenging to stick with bug good luck!
If you have problems with it you might try an 18:6 fast in your current 05:30/11:00 eating window. With a sedentary-BMR of 2,000 if you keep the two meals and any in-between snacks to a 1,500 calorie goal you’ve already got a 500-calorie deficit (1-lb/week). It might not be as aggressive as you were hoping but might be more obtainable at the start. Any fitness pursuit you layer on after that would just add to the caloric deficit.
We have exactly the same stats! I’ve been doing IF since the 1st and do 20:4/OMAD with clean fasting during my fast. I also have children (though they’re teens) and lots of running around and used to have to take a nap in the afternoon because I was so tired. Since I started my IF schedule I have had so much energy that I haven’t had to take a nap. It’s been crazy. I’ve lost 11 pounds so far which is probably mostly water but the nsv of energy has surprised me!
I also haven’t had to put much thought into my IF schedule with the exception of picking a meal to eat each day (based on social/ eating with family etc). I needed something easy. Do you think you’ll stick to the schedule that you’ve set? I’d recommend, like the other person suggested, simplifying a bit to make it a no-brainer. I’d recommend taking your collagen peptides and metamucil during your eating window so as to not trigger insulin release.