So I am reading watching the youtube series on how to lose weight, both in Chinese and English. And I decided to document a bit and create some new year resolutions.

How to lose the weight

The key point is to create caloric deficit which means caloric expend should be more than cloric intake.

Metabolism

  • current personal metrics (12/27/2022)
    • height: 172cm (5’7 feet)
    • weight: 85kg (187.4 pounds)
    • age: 28
  • calculated metrics
    • bmi: 28.7
    • basal metabolism: 67+13.73*85+5*172-6.9*28=1900.85 kcal
    • calorie expenditure: 1900*1.6=3040 kcal
  • expected total caloric intake
    • protein 85*2=170g
      • egg: 73 kcal, 7 g protein per ( ~5 eggs per day, 350 kcal, 35g protein)
      • milk: 166 kcal, 8 g protein per 250ml (~500ml per day, 300 kcal, 16g protein)
    • carbs
      • rice: 232 kcal, 52 g carbs per fist (~5 fists per day if only rice, 1250 kcal, 250 g carbs)
      • fruits: 80 kcal, 20 g carbs per fist (~1 fist per day, 80 kcal, 20 g carbs)
    • fat
      • nuts: 114 kcal 10 g fat for 10 pieces small nuts
    • DO NOT
      • do NOT eat: noodle, porridge, banana, durian, avocado, coconut meat, perserved fruit, juice
      • do NOT consume during non-exercise time: bread, energy drink
      • do NOT eat: fat, animal skin, fried food, snack

What to do?

  • food
    • calcualte what is total caloric intake to be expected then intake enough protein, then the rest should be assigned to carbs and fat
    • low calorie density foods: water & vegetables
    • food recipe reference:
      • 3.5 fists lean meat
      • 250ml milk/soy milk
      • 2 full eggs
      • 1 cup of protein whey
      • 4 fists of vegetables
      • 2 L plain water
      • 2 fists rice
      • 1 fist doufu
      • 1 fist fruit
      • 10 pieces small nut
      • 1 slice of bread before exercising
    • eat meal replacements only at night or when you want some snacks
    • lose fat not muscle
    • when bmi too high, it’s easy to lose a lot of weight in a short period of time
    • but when bmi gets lower, we should focus on the muscle-fat ratio, and check the wasit, essentially you should look good
  • gym exercise
    • strength training + HIIT
    • warm up
    • plan A (leg day)
      • 六角杠铃蹲拉
      • 杠铃深蹲
      • 哑铃箭步蹲
      • 平板支撑
      • HIIT （划船机间歇组）15秒冲刺，45秒缓慢， 10次循环，20组
      • 拉伸
    • plan B (chest day)
      • 杠铃卧推
      • T杆推肩
      • 上斜俯身划船
      • 侧平板支撑
      • HIIT （划船机间歇组）15秒冲刺，45秒缓慢， 10次循环，20组
      • 拉伸
  • home exercise
    • 弹力绳深蹲推举
    • 弓步弹力绳推胸 （注意收紧核心）
    • 弹力绳肩背超级组 （弹力绳拉背 + 侧平举）
    • HIIT 3组 （组间休息30秒）
      • 高抬腿 20s
      • 弓步走 16步
      • 俯身起立 15次
      • 平板支撑 45秒
  • Non-Excercise Activity Thermogenesis (NEAT) 非运动性热量消耗
    1. 每天站够两小时
    2. 每天散步两次，每次半小时
    3. 每天做两次家务
    • 原则是能动就多动
  • 饮食禁忌
    1. 无意识进食
    • 定量记录
    1. 油脂陷阱
    • 羊肉卷/牛肉卷
    • 鸡翅/鸡爪
    • 带皮肉类
    • 动物内脏
    • 加工肉类
    • 炒蔬菜 （吃清淡）
    • 酒精 （小心代谢劫持）
    • 含糖饮料 （果汁有果糖，容易造成内脏脂肪的堆积） 建议喝 白开水，黑咖啡和茶

How to increase Testosterone

  • lose weight
  • exercise (high intense)
  • proper diet
    • avoid processed foods
    • eat natural foods, fruits and veggies
    • soy products won’t impact testosterone level
  • good sleep (8 hours)
    • don’t need to wake up early
    • better to sleep a bit late
    • reduce sleep interruptions
    • avoid using your phone before bedtime
    • establish a bedtime routine
  • avoid endocrine distrupting chemicals
    • don’t use plastic containers
    • don’t warm up in plastic containers
    • cut back on use of cans
    • look for bpa-free products

How to get better sleep

  1. regulartiy
  2. temperature
    • keep it cool
    • best around 18 degree Celsius
  3. darkness
    • tigger the hormone called melatonin
    • wear eye-mask
  4. walk it out
    • brain is associative device, so if cannot fall into sleep we need to break the association that bed is a trigger of wakefulneess
    • only return to bed when sleepy -> relearn the association
  5. monitor alcohol & caffeine
    • stay away from caffeine in the afternoon and in the evening
  6. wind down routine
    • sleep is a physiological process, similar to landing a plane
    • it takes time for the brain to gradually descend down
    • disengage from the computer and the phone

A bit more extreme diet (Low calorie diet)

  • the first thing: half the calorie intake
  • male 1200 Kcal
  • diet proportion, carbs : protein : fat = 5 : 3 : 2 -> 4 : 4 : 2 (2 : 2 : 1)
    • carbs 100g protein 100g fat 22g
  • the sample diet image will be in the comments

1st season weight plan

  • target goal 70kg
  • current weight 80kg
  • 1/24/2023-3/15/2023 (7 weeks)