Introduction

In case anyone is curious, this is the procedure I will be using.

Every morning when I wake up I will do the following:

1. Take four pictures of myself: Front, Back, Left, and Right
2. Weigh myself three times to insure accuracy

I will have my BMI measured every time I reach a goal and at the beginning of every month.

I will determine my daily caloric intake based on the following sites:

1. Nutrition.About.com's Men's Calorie Counter | (Click Here For Women)
2. Free Dieting Weight Loss Calculator

(1) Calculating Your Calories

Nutrition.About.com's Men's Calorie Counter | (Click Here For Women)

Simply enter in your current weight in pounds, your goal weight in pounds, your height in inches, and your age in years.  The site will then display a large amount of data.  The number I will be using for my maximum caloric daily intake will be the one that will reduce my weight by one pound per week.

If you reduce your current caloric intake to _____ calories per day you will lose one pound per week without exercise.

Feel free to round this number to make it easier to memorize.  The point of this number is to never exceed it in a single day.  This will provide a safety net for any goal you might be trying to achieve.  Write this number down as Maximum Daily Caloric Intake.

Now, take the number of calories required to maintain your current weight and write this number down as Maintenance Intake.

You need _____ calories per day to maintain your current weight without exercise.

Now let's calculate our Daily Caloric Deficit by subtracting the Maximum Daily Caloric Intake from the Maintenance Intake.  The Daily Caloric Deficit will be 500 calories if your goal is to lose one pound per week.  We can adjust this number to adjust how fast weight will be lost.  Keep in mind that losing too much weight too fast is not healthy.

3,500 Calories = 1 Pound
500 Calories x 7 Days per Week = 1 Pound Lost Per Week*

Your diet will determine the ratio of muscle and fat lost.  There is no guaranteed way to lose only fat, but with a proper diet, the majority of weight lost will be fat

(2) Calculating Your Calories Based On Date

Free Dieting Weight Loss Calculator

Simply enter your current weight and your goal weight and then drag the slider until it reaches 500 calories.  The approximate date you will reach your goal weight will be displayed

As of this morning:

• Weight: 189.4 lbs
• Goal Weight: 185 lbs
• BMI: 16.5% Body Fat
• Date Goal Should Be Reached: June 5th, 2011*
• Age: 19 years old
• Height: 70" tall
• Maximum Daily Caloric Intake: 2314.4 calories

*Goal will most likely be reached earlier due to exercise.  Once the goal is reached, a new goal will be set.

I will be living an active lifestyle and will do my best to indicate the amount of exercise I have done for the day.  If there are any questions, feel free to ask.