After 4 weeks of dieting and experimentation I’m calling time on the “test and learn” phase. Here’s a summary of key developments.
- After this length of time I don’t think about dieting (asides analytically), I just do it.
- It is now clear that I can live with 1,700 calories on a standard day.
Note: My finalised diet menu is set out here: https://martinjamesphd.com/diet-plan-may-20/
- It really helps that I post here and on Instagram (see https://www.instagram.com/dr.james_workoutwarrior/). For whatever reason failing and/or giving up is much easier if your endeavour is private. If it is public then your surrender is public too, amplifying the significance for whatever social-psychological reason.
- Friday is the best day for weigh-in and treat day because it fits my intended workout schedule better. You can see my finalised workout schedule for summer 2020 here: https://martinjamesphd.com/training-plan-may-20/
- I will take forward the incremental calorie increase plan I set out in an early post. Put simply, on hard workout days I’ll consume 1 extra calorie for every 2 burned (or likely to be burned) over and above my calorie deficit target for that day.
- With 1,700 calories per day as a base level, a 2,500kcal deficit per day is manageable on my 5 core diet days. Over the course of a week that’s 12,500kcal! I managed those kind of numbers in weeks 1 & 2 and believe I can achieve it consistently (outside of exceptional circumstances).
- Upon reflection I have decided that I can and will hit target by my holiday in mid-September. I’m going to bet on myself and back myself by booking trips and treats for that week. I know things can and will go wrong in the interim but I also know that I have it within my gift to get this done. To that end I am now 100% committed, come what may…
Dr Martin James 