Phase One: Fat Loss
This is great for women who have some fat to lose. If you want to drop 15+ pounds of fat, this is the perfect place to start. You’ll be eating at a moderate calorie deficit to start decreasing fat.
Your calorie intake will be about 11 calories per pound of goal bodyweight.
So if your goal bodyweight is 170 pounds, then you will multiply 170 by 11. This equals 1870 calories. This is how many calories you should be eating each day to start off. Once you’re hitting your calories with accuracy, and your progress stalls, we’ll adjust them.
Protein intake: To keep this simple, your protein should be kept to around 0.7g of Goal bodyweight.
So if your Goal weight is 170 pounds, you should be consuming about 105-120g of protein (170 x 0.7 = 119g).
As long as you hit your daily calories and protein, you will be exactly where you need to be. You can simply eat the foods and meals you enjoy that allow you to hit your specific calories or protein. You don’t have to hit the numbers exactly, but do your best to get as close as possible.
We recommend purchasing a food scale and using the phone app MyFitnessPal to track your calories appropriately. Once you start making progress towards your weight loss goals and start get the hang of weighing, tracking, and understanding food portions, you’ll eventually get to a point where you’ll be able to eyeball your food intake.
That’s it! We’re stripping down the complexity to keep this simple and straightforward.