So according to this formula I would be considered obese, which is not the case since I only have seven percent body fat. I pack on muscle weight very quickly especially when I start to lift heavy weights, so to counter my quick weight gain I’ve started lifting light and doing more reps, with fewer break in-between and incorporating 20 to 30 minutes of cardio. According to all these BMI and Calorie calculator I need to consume 2,739 calories per day to maintain my current weight, but this is not my plan, I will cut my calorie intake down to 2,000 calories per day to get me down to my ideal weight goal for me of 220-225 pounds. I have no desire to look like a crack head by any means, I’m naturally a muscular, big guy, with broad should and as long as I stay toned I don’t see a problem with my weight. So my healthy lifestyle change will be to cut out processed foods and fried foods (French fries), cut sugar intake, eat more fruit, and increase water intake and improve my cardio.
My meal plan for one day:
Breakfast: Banana spice smoothie (283 calories) the ingredients are 2 bananas, ice cubes, 1/8 tsp. ground nutmeg, ½ tsp. ground cinnamon, 1/8 tsp. ground allspice, and 2 cups of vanilla kefir ( vanilla flavored yogurt drink)
Morning Snack: 12 ounce of Muscle Milk protein shakes (Banana Crème) (330 calories)
Lunch: Veggie quesadilla (whole wheat tortilla) stuffed with 1/3 cup low-fat shredded Cheddar, 1/4 cup black beans, 1/4 cup each sliced peppers & mushrooms, sautéed in 1 tsp. olive oil. Serve with 1/4 avocado, sliced (402 calories)
Afternoon Snack: 1 cup strawberries + 2 Tbsp. non-fat plain yogurt =70 calories
Dinner: Braised Paprika Chicken (327 calories) 3-3 1/2 pounds bone-in chicken pieces, (thighs, drumsticks and/or breasts), skin removed, trimmed, 3/4 teaspoon coarse salt, divided, 1/2 teaspoon freshly ground pepper, 2 tablespoons canola oil, 1 tablespoon butter, 4 cups finely, diced onions, Pinch of sugar, 1 cup diced red bell pepper, 1/2 cup diced green bell pepper, 2 tablespoons tomato paste, 2 tablespoons sweet paprika, 1 teaspoon crushed red pepper, 1 teaspoon dried marjoram, 1 cup reduced-sodium chicken broth, 1/2 cup reduced-fat sour cream, 1 tablespoon all-purpose flour, 2 tablespoons finely minced fresh parsley, dill and/or chive. Served with ½ cup of brown rice (109 calories), ½ cups of whole wheat egg noodles (90 calories) and ½ cup of mixed greens (70 calories).
Grand Total for the day: 1,681
Weekly fitness Plan:
The program consists of stretching, endurance, cardio, flexibility, and strength training. On Monday, Wednesday, and Friday these days will consist of strength training, concentrating mainly on chest and a little back. On Tuesday and Thursday are cardio, core, and legs; I rest on the weekends, but sometimes swim on Sundays if I have free time. I always start off with ten minutes of stretching before doing anything (prevent injuries)
Bench Press (flat bench): warm-up rep 10-15 reps at 135 pounds, 3 sets of 10 reps at 225 pounds, 1 set of 10 at 250 pounds, 1 set of 10