Math of long term fat-loss and muscle gain; Sustainability

May 2, 2019


From my experience as a young kid, wanting to conquer the world. 

Achieve my dream physique…

Because I love doing fitness things and I love the way fitness makes me feel. 

You know when you don’t know, you just don’t know.. 

I was struggling for years, to be honest my 4 years of highschool

I exercised wanting to achieve my dream physique (legs and abs). There is no day I have missed a workout.

I learned to workout effectively now, but I struggled a lot before. 

I didn’t know I had to do math in fitness too. 

Not only to count calories, but to estimate time as well.


Here is my math…

Even if you are small,

 trying to gain size, you want to keep fat off; 

For fat loss you need lifting weights to get stronger and a calorie deficit 3500 calories = 1 lb lost…

At the beginning you might want to start 500 calories per day, which equals 1 lb per week.

Water weight changes too, so you might see 2lbs off in one week.

Clarifying, a calorie deficit is not only made cutting out food, but also by increasing physical activity (using calories).

One thing to understand about fat loss is that results happen over time, so even though you might lose 2 lbs every week,  we will reach a point where our metabolism gets triggered, our metabolism is always on survival mode. It tries to protect you, so when is triggered it fights or flight! 

Fights by causing mental damage or flight by causing physiological damage. 

My lifestyle math was 50-100 calorie deficit…

I had plenty of calories to enjoy life, enjoy food, eat real meals, and have variety (I need it some days) 

Let’s do math; 

100 calories per 30 days = 300 calories burned at month, x 12months=36000 calories / 3500 (1lb of fat)..

I lost 10 lbs of fat in 1 year.. 

and I grew muscle!

I had days of treating myself were I went over 1500 calories and yeah some days I might have going 3000 calories over… working on 10 k (one day).. 

I taught my stomach mind-fullness, it now gets full.. The body learns to self-regulate, so when is used to certain amount of calories, eating more will eventually help you and k