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)

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)
      • hex bar deadlift
      • barbell squat
      • dumbbell lunge
      • plank
      • HIIT (rowing machine intervals) 15s sprint, 45s slow, 10 rounds, 20 sets
      • stretching
    • plan B (chest day)
      • barbell bench press
      • landmine shoulder press
      • incline bent-over row
      • side plank
      • HIIT (rowing machine intervals) 15s sprint, 45s slow, 10 rounds, 20 sets
      • stretching
  • home exercise
    • resistance band squat to press
    • lunge with resistance band chest press (keep your core tight)
    • resistance band shoulder & back superset (band pull + lateral raise)
    • HIIT 3 sets (30s rest between sets)
      • high knees 20s
      • walking lunges 16 steps
      • burpees 15 reps
      • plank 45s
  • Non-Excercise Activity Thermogenesis (NEAT)
    1. stand for at least two hours every day
    2. go for a walk twice a day, half an hour each time
    3. do housework twice a day
    • the principle is to move whenever you can
  • diet don’ts
    1. mindless eating
    • measure and log portions
    1. fat traps
    • lamb rolls/beef rolls
    • chicken wings/chicken feet
    • meat with skin
    • organ meats
    • processed meats
    • stir-fried vegetables (eat light)
    • alcohol (watch out for metabolic hijacking)
    • sugary drinks (juice contains fructose, which easily leads to visceral fat buildup) drink plain water, black coffee and tea instead

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)

我最近在看YouTube上讲怎么减肥的系列视频，中文的和英文的都有。所以我决定稍微记录一下，顺便定几个新年目标。

怎么减肥

关键是要制造热量缺口，也就是说热量消耗要大于热量摄入。

代谢

  • 目前的个人数据（2022/12/27）
    • 身高：172cm（5英尺7英寸）
    • 体重：85kg（187.4磅）
    • 年龄：28
  • 计算出的数据
    • BMI：28.7
    • 基础代谢：67+13.73*85+5*172-6.9*28=1900.85 kcal
    • 热量消耗：1900*1.6=3040 kcal
  • 预计总热量摄入
    • 蛋白质 85*2=170g
      • 鸡蛋：每个73 kcal，7 g蛋白质（每天约5个鸡蛋，350 kcal，35g蛋白质）
      • 牛奶：每250ml 166 kcal，8 g蛋白质（每天约500ml，300 kcal，16g蛋白质）
    • 碳水
      • 米饭：每拳头232 kcal，52 g碳水（如果只吃米饭，每天约5拳头，1250 kcal，250 g碳水）
      • 水果：每拳头80 kcal，20 g碳水（每天约1拳头，80 kcal，20 g碳水）
    • 脂肪
      • 坚果：10颗小坚果114 kcal，10 g脂肪
    • 禁止
      • 不要吃：面条、粥、香蕉、榴莲、牛油果、椰肉、果脯、果汁
      • 非运动时间不要吃：面包、能量饮料
      • 不要吃：肥肉、动物皮、油炸食品、零食

该怎么做？

  • 饮食
    • 先算出预计的总热量摄入，然后摄入足够的蛋白质，剩下的分配给碳水和脂肪
    • 低热量密度的食物：水和蔬菜
    • 食谱参考：
      • 3.5拳头瘦肉
      • 250ml牛奶/豆浆
      • 2个全蛋
      • 1杯乳清蛋白
      • 4拳头蔬菜
      • 2 L白开水
      • 2拳头米饭
      • 1拳头豆腐
      • 1拳头水果
      • 10颗小坚果
      • 运动前1片面包
    • 只在晚上或者想吃零食的时候吃代餐
    • 减脂不减肌
    • BMI太高的时候，很容易在短时间内减掉很多体重
    • 但是当BMI降下来以后，就要关注肌肉脂肪比，看看腰围，说到底就是要看起来好看
  • 健身房训练
    • 力量训练 + HIIT
    • 热身
    • 计划A（练腿日）
      • 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
    • 计划B（练胸日）
      • 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
  • 居家训练
    • 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
  • 非运动性热量消耗（NEAT）
    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

怎么提高睾酮水平

  • 减肥
  • 运动（高强度）
  • 合理饮食
    • 避免加工食品
    • 吃天然食物、水果和蔬菜
    • 豆制品不会影响睾酮水平
  • 好的睡眠（8小时）
    • 不需要早起
    • 稍微晚点睡更好
    • 减少睡眠中断
    • 睡前避免玩手机
    • 建立固定的睡前习惯
  • 避免干扰内分泌的化学物质
    • 不要用塑料容器
    • 不要用塑料容器加热食物
    • 少用罐头
    • 选择不含双酚A（BPA）的产品

怎么睡得更好

  1. 规律
  2. 温度
    • 保持凉爽
    • 最好在18摄氏度左右
  3. 黑暗
    • 触发一种叫褪黑素的激素
    • 戴眼罩
  4. 起来走走
    • 大脑是一个会建立联想的器官，所以如果睡不着，我们需要打破“床是清醒的触发器”这种联想
    • 只在困了的时候再回到床上 -> 重新建立联想
  5. 控制酒精和咖啡因
    • 下午和晚上远离咖啡因
  6. 睡前放松习惯
    • 睡眠是一个生理过程，就像飞机降落一样
    • 大脑需要时间慢慢降下来
    • 远离电脑和手机

更极端一点的饮食（低热量饮食）

  • 第一件事：热量摄入减半
  • 男性 1200 Kcal
  • 饮食比例，碳水 : 蛋白质 : 脂肪 = 5 : 3 : 2 -> 4 : 4 : 2 (2 : 2 : 1)
    • 碳水 100g 蛋白质 100g 脂肪 22g
  • 饮食示例图片会放在评论里

第一季度体重计划

  • 目标 70kg
  • 当前体重 80kg
  • 2023/1/24-2023/3/15（7周）