For people doing the work
The toolkit
The toolkit, and the maths that goes with it
Tool 01
The toolkit, 9 pages
Straight down, no form. Page one is the whole method on a single sheet. Print that one and put it where you will see it.
- 01The whole method on one page
- 02Your numbers
- 03Your three meals
- 04Your three sessions
- 05The twelve week tracker
Tool 02
Work out your numbers
Page two of the toolkit, done for you. This is the number the whole method hangs off, so it is worth a minute.
Units
Sex at birth
Maintenance2,771kcal a dayWhat you burn now. BMR 1,788 via Mifflin-St Jeor.
Your 3-3-3 target1,771kcal a dayA 1,000 kcal deficit, about 0.91 kg a week.
Your three plates
Lunch 12:00550kcal
Dinner 18:00660kcal
Evening 21:00550kcal
Protein floor155g a day1.8 g per kg. More is fine.
Week 1275.1kgFrom 86.0 kg, if you hold the target.
These are estimates. Two people with identical numbers can burn 10% either side of this, so treat it as week one’s starting point: eat to it for a fortnight, weigh yourself, and adjust by 100 to 200 kcal if the scale is not moving the way the projection says.
More tools go here as the book lands. If there is a bit of the method you keep doing by hand, tell me and I will build it.