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OK…Here we go with the January Shed and Shred and that refers to pounds and your beastly bod! We start out this week establishing 4 primary rules for our little club. I’ll list them out below and then you can add any comments or questions you like.
1.) Go to https://www.active.com/fitness/calculators/bmr and determine your basal metabolic rate (BMR). That’s the number of calories you burn every day just to stay alive. Then add 400 to this number for the Tribe workouts. After that, add 200 (for desk worker), 400 (for light movement), or 600 (for heavy worker such as lumberjack). For example, if your BMR is 1600 calories, plus 400 for being a Tribe member who works out every day, plus 200 for driving a chair and staring at a screen all day, you get 2200 calories per day. This is your ISOCALORIC POINT. From here, if you want to gain, add 500 calories per day. If you want to maintain weight use your isocaloric point, and if you want to lose, eat 500 calories less than that per day. In this example that would be 2700 to gain, 2200 to hold steady, and 1700 to start burning off body fat. ONCE YOU HAVE YOUR NUMBER, THIS IS YOUR DAILY CALORIC TARGET. You don’t have to be perfect but try to get pretty close. You can use cronometer.com or myfitnesspal.com to track your daily intake. Both are free. It’s good not to guess because you really want to hone in on this target.
2.) Rule Number Two is simple. Eat your target calories 6 days out of 7. You can name any day of the week your “FLEX DAY” and eat any amount of calories you want. If you are good for 6 days, you can’t do too much damage on a flex day (sounds better than “cheat”) unless you go Hawg Wild!
3.) Eat the Planet-Based Diet (PBD) 6 days of the week if not 7. This is pretty simple. You cut out the Evil Triad which are processed sugars, refined grains and industrial seed oils (corn, canola, cottonseed, sunflower, safflower, soybean, rapeseed, rice bran, sesame, peanut). Eat foods that are fresh, whole and from the earth with minimal packaging and ingredient lists. Basically, this is animal products like fish, meat, fowl, eggs plus most fruits and vegetables. Dairy if you tolerate it. I’ll be giving you more details as we go along but this leaves you with a LOT of food and dish choices. Enjoy nourishing yourself.
4.) For 30 days, starting Monday the 3rd, walk 30′ per day in addition to your workout (separate from and doesn’t count as training), preferably in the morning, but anytime is a win. This should be outside, in the cold, fresh air getting sunlight into your eyes (no glamour goggles) and other activity can’t substitute. No options, no excuses. All wins. Don’t fight me on this. Just do it.
OK…here you go. Use me and the Forum to ask questions and make comments. Let’s keep each other accountable. I can explain in detail any thing you need more understanding in. I’ve got your back. The MasterClasses will also be a venue for us to chat about shredding as we train on Saturday mornings. Thanks for joining and you rock!
Wednesday is the Tight Pants Test (TPT)! Grab those snug trousers and get a feel for the pain. Instructions are to test this every Wednesday and note your glorious progress. This is better than constantly watching the scales or using home bodyfat measurements which tend to be inaccurate.
Heading over to calculate my BMR! Today will be my first 30′ walk day and I’m sure my dog will be happy that he can join me every day. Mine will probably be evening walks on workdays and morning walks on the other days.
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