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End Of Weight loss Journey 2022

Today we finally make it to the end of the weight loss journey 2022. Six long months of dieting and several pounds lost. Congratulations for making it to the end and getting in shape, it wasn't easy!

Hopefully you learned a substantial amount about how to eat in healthy portions, what macro nutrients are, and how to adjust your diet for fat loss. You can go back and reference the weeks during the weight loss journey to help guide you in the future. Now it is important to add calories back into your diet slowly, so you can maintain your fat loss without binging and picking up bad habits only to put a lot fat right back on. Our goal is to get to maintenance level or eat enough macro nutrients to maintain over current weight. After stabilizing at maintenance you should feel much better in terms of energy and strength and still look great with the fat you just lost. I will remain at maintenance for a few weeks and then go into a small surplus to gain muscle tissue without adding a lot of unwanted fat. Adding calories back into your diet and maintaining your weight is a personalized endeavor, but I do list some recommendations below. Everyone has a certain body fat level that they desire to maintain. I hope to give you tools to understand how to maintain that weight.


I will periodically provide updates on diet, strength training, and cardio. Thanks for following along!


High Day


Protein

.80 grams per pound of bodyweight


Carbs

.60 grams per pound of bodyweight

Add 5% carbs if you notice you are still losing weight


Fat

.25 grams per pound of bodyweight

+5 grams of fat

Add 5% every 2 weeks for 2 months


Low Day: No Low Days


Cardio: Minimum 3 times a week for 20 minutes

- 2 days and -5 minutes


Strength training: Minimum 3 times a week

-1 day


Not tracking Macro's?


High Day- 3 Carb Meals

Add an additional 1/2 serving of carbs if you notice you are still dropping weight


My Maintenance phase


Protein

280 grams


Carbs

255 grams


Fat

50 grams


Week 1 weight

210.8 lbs


Current weight

195.6 lbs


Goal Weight

195 lbs


Cardio

5x a week for 30 mins

- 2 days and -10 mins

Strength training

6x a week


Phase 2 Maintenance


High Day


Protein

280 grams


Carbs

170 grams

Adding 10 grams of carbs if weight is still dropping throughout the week


Fat

45 grams

+5 grams of fat

Adding 5 grams of fat every 2 weeks for 2 months


Low Day : No low days











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