Fully Customized 6-Week Diet & Lifestyle Transformation Plan!
Welcome, Sylvia! It’s inspiring to see your commitment to both weight loss and building muscle, and I’m excited to guide you on this 6-week journey. With a goal of moving from 185 to 165 pounds, we'll focus on reducing body fat while preserving lean muscle, which will help you feel stronger and more energetic over time. Your balanced approach to fitness and nutrition, combined with your dedication to boxing, positions you for a well-rounded transformation that enhances not just your physical health, but your energy and overall wellness.
To create a plan tailored for you, I used the Mifflin-St Jeor formula to calculate your Basal Metabolic Rate (BMR), or the number of calories you burn at rest each day. Based on your age, weight, and height, your BMR is approximately 1,585 calories. Because you lead a moderately active lifestyle, your total daily calorie expenditure, or TDEE (Total Daily Energy Expenditure), is estimated at 2,462 calories, accounting for both your boxing classes and general activity. To support a steady weight loss of around 1.5 to 2 pounds per week, we’ll aim for a daily calorie intake of about 1,962 calories. This moderate calorie deficit will allow for fat loss while still providing ample energy for your muscle-building and boxing goals.
​
Your meal plan emphasizes your favorite foods, including broccoli, chicken, fish, strawberries, and potatoes. With two meals a day, each will be thoughtfully balanced with lean proteins, complex carbs, and fiber-rich veggies to keep you full and energized throughout the day. The plan is free of liver, as requested, and designed around a four-hour weekly prep window to ensure the meals are simple yet satisfying. Including a monthly cheat meal will allow you some flexibility without disrupting your progress, helping you to stay motivated and enjoy your favorites on special occasions.
​
By following this plan, you’re setting yourself up for sustainable, long-term change. Each week, you’ll notice improvements in your energy, strength, and possibly even mood, all working together to create the best version of yourself. Let’s make these 12 weeks count, building habits that support a lifetime of wellness!
Sylvia’s 6-Week Meal Plan Outline
​