
Fully Customized 6-Week Diet & Lifestyle Transformation Plan!
Welcome, Adria! It's fantastic to have you on board for this exciting journey toward a healthier, stronger you. Your dedication is already evident from your very active lifestyle and commitment to attending three boxing classes each week. With a goal of shedding 23 pounds while building lean muscle, you’re setting yourself up for not just weight loss, but also overall fitness and strength gains. This personalized 6-week plan is designed to help you achieve a balanced transformation, enhancing your energy levels and mood along the way.
To calculate your daily caloric needs, we started by using the Mifflin-St Jeor formula to determine your Basal Metabolic Rate (BMR). The formula, which considers your age, height, weight, and gender, estimated your BMR at around 1,475 calories per day. This is the number of calories your body needs to maintain basic physiological functions while at rest. Given your very active lifestyle, we adjusted this number using an activity factor, resulting in a total maintenance requirement of approximately 2,300 calories per day. For your goals, we’ve created a calorie deficit that still provides enough energy for muscle building and supports your active training schedule, targeting about 1,800-2,000 calories daily.
Your plan is carefully crafted to accommodate your preferences and dietary habits. We've incorporated your favorite foods like chicken, rice, lentils, broccoli, corn, and fruits such as strawberries, watermelon, and bananas, while steering clear of squash, which you prefer to avoid. With three meals a day, this plan will offer balanced nutrition, sustaining your energy levels throughout the day and especially during your workouts. The plan also allows for occasional cheat meals to maintain flexibility and prevent feelings of restriction, aligning with your lifestyle and helping you stay motivated.
Stay committed to this 6-week program, and you can look forward to steady progress in both weight loss and muscle gain. As your body adapts, you’ll not only notice changes in your physique but also improvements in endurance, strength, and overall well-being. Let's make these weeks count and transform your goals into reality!