Description
Weight loss made easy. More details below ⬇️⠀
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📊 Work out your maintenance calories if you don’t know them by using a TDEE calculator. Plug in your stats and activity level to get your rough maintenance cals—i.e. how many daily calories you need to stay the same weight. ⚖️⠀
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📉 Work out the deficit that’s right for you using the chart below:⠀
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Body Fat Level (Men / Women) | Max Weekly Loss (% Body Weight)⠀
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Over 25% Men / Over 35% Women | 1.0% - 1.5%⠀
15% - 24% Men / 24% - 34% Women | 0.7% - 1.0%⠀
10% - 14% Men / 18% - 23% Women | 0.5% - 0.7%⠀
Under 10% Men / Under 18% Women | 0.25% - 0.5%⠀
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⚠️ Aiming for more than these means catabolising lean muscle tissue and lowering metabolism over time.⠀
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🔥 A daily 500 cal surplus or deficit means gaining or losing 1 lb of body weight per week. ⚡⠀
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💪 Optimised protein intake means the best chance of at least maintaining muscle mass and also helps with satiety. 🌱⠀
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🥗 Make sure you’re hitting all your nutrition RDA’s. The Cronometer app is great for this. 📱 Key nutrients would be vit D3 ☀️ (in cases of inadequate sun exposure) 2000iu/day for an adult and iodine (150mcg/day). ½ tsp black cumin seed powder/day is clinically-proven to expedite fat loss. ✨⠀
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⏸️ Every sixth week or so, take a diet break where you eat at maintenance calories for one week to keep your metabolism buzzing along. Do NOT try and do more movement or exercise during your diet break or you risk nullifying the benefits. In fact, you might even like to take a deload week—⅔ of sisal sets at 60% of usual work weight. ⠀
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⏰ Unless clinically obese—don’t stay on a cutting cycle for too long. In an ideal world we’d be dieting for 1-3 months, then switching to a lean gaining cycle for 2-4 months. 🏋️♂️ In this way we get the maximum juice for the squeeze 🧃, and neither cycle outstays its welcome, producing diminishing returns and other issues. 📈⠀
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👉VISIT henchherbivore.com (LINK ON CHANNEL PAGE) for my:⠀
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📘 FREE vegan nutrition e-guide ⠀
🏋🏼♀️ Online coaching⠀⠀⠀⠀⠀⠀
🥦 Meal plans