247

247.0, managed to loose another half pound. Thursday through Sunday were a wash through eating for social reasons. I am aiming to loose 7 pounds in the next 2 weeks, bringing me to 20 flat for the first month of the contract. I then hope to loose 2.5 per week for the remaining 12 weeks for a round 50 at the end of four months. That would require losing 2.5 lbs of fat per week over the last 90 days, This amounts to a deficit of roughly 1200 k/cal a day.
I have a basal metabolic rate (how many calories my body uses for basic regulation, or how many I owuld burn lying in bed all day) of roughly 2400. http://health.discovery.com/tools/calculators/basal/basal.html
This means I should aim to eat 1500, and burn an additional 300 through exercise and post metabolic exercise increase through EPOC (excess post-exercise oxygen consumption) and the metabolic cost of repairing muscle micro-torn during resistance.
The key now is consistency. Finding a way to make this socially and emotionally sustainable. I have to get used to the steady progress of averaging .3 to .4 lbs lost per day. The days of 10 lb weeks are behind us.
Keeping stable at the goal weight of 200 once I get there feels much easier, because I will have roughly 700 extra calories a day to work with. Similar to the finical ease you feel after paying off debt. The loathsome fat on my stomach is like a debt to myself, bought during those Memphis post-lying betrayal cheese and sugar binges with a high interest line of metabolic credit.
Brian