Guest mb Posted February 16, 2012 Report Share Posted February 16, 2012 I have been interested in CR since I read Dr. Walfords book "The Anti-aging Plan" in 1999. I was 18 at the time and was 5'10", 155 lbs, male. However, college made keeping to this plan somewhat difficult for me, so I only practiced CR on and off for the next 10 years. Now that I am graduated, married, and have a stable job I decided to make a go at keeping a consistent CR practice. I would like to describe my intended plan and see if others in this forum could evaluate and contribute their knowledge and expereince: Current stats: Height: 5'10" Weight: 160 lbs Fasting glucose: 82 Total cholesterol: 146 (HDL = 46) BP: 98/68 The above stats were taken in September 2011 after I had improved my diet and started moderate exercise (300 kcal/day of jogging, lifting, stretching). The first thing I wanted to do was establish my actual BMR (without exercise) so I know where to start cutting. I tracked my weight and calories for 3 months and found that I need approx 2200 kcals to maintain a weight of 160 if I am sedentary, which is about 200 kcal higher than that predicted by the formulas (probably because I am slightly leaner/more athletic than the typical person). Given that, my CR goal is 1800 kcal/day or approx 20% CR, which I think strikes a balance between CR but will still allow me to do some moderate exercise without dropping too low in weight. From September till December I averaged 2000 kcal/day and maintained a weight of 155 lbs. The holidays did me in a little so now I am back to 160 as of February. Current Plan: I think that by starting moderate CR in September, I am now ready to go the final step and drop from about 2000 kcal/day to 1800 kcal/day with about 200 kcal/day of light exercise per day. Intake: 1800 kcal/day Exercise: 200 - 300 kcal/day 5-6 days/week (includes jogging, stretching, strength training) Supplements: Fish oil capsule, Centrum multivitamin, Vit D + Calcium My breakfast is generally 1/3 cup Kellog Bran Buds over some type of whole grain cereal (~200 kcals total). Lunch is a Cliff Builders Bar (270 kcal) + Amys or Lean Cuisine Organic meal (300 kcals) Dinner is lean chicken (2-3 times a week), tofu (1-2 times a week), salmon/fish (once per week), steak (occationally). All meals are around 1000-1200 kcals. I don't drink caffiene or alcohol. Dessert is fruit and sometimes ice cream (gotta have something left, right ;-). I also like celery/carrots in fat-free dressing as a high volume/low calorie snack. So, whadda ya think? Please let me know if the above seems off or there are other options to try. Thanks!!!! Link to comment Share on other sites More sharing options...
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