WEEKLY PROGRESSION !! Week 1 & Week 2

The First 2 Weeks.
1st April 2020 - 8th April 2020

Week 1 & Week 2

It started on 1st April..I decided to start this journey. I'm tired of being sluggish. I did workout but it doesn't seem to work..I mean, i only see the same number on my weighing scale and my waist circumference did not change much.

Just to make it clear, I'm 170cm tall..yeap..

not that typical Asian size.

Current BMI : Overweight

I guess it is probably i'm just maintaining my weight or probably my body is in survival mode. I don't know unless I make some experiment on my own body just to see how it respond.

So i went back to my old notes on Total Daily Energy Expenditure (TDEE). I calculated my TDEE and guess what...?

I AM UNDER EATING ALL THIS WHILE.

OMG.

TDEE = BMR + TEF + PA

2335 = 1507 + 233.5 + PA

 ^^^^^^^^^^^^^^^^^^^^^^

This is the equation for me to keep my weight maintain. The amount of calorie intake that i must eat everyday to keep all my organs healthy and functional at its optimum level.
BUT

in order for me to lose my weight, I need to LOWER MY TDEE BY 10%
2335-10% = 2102cal
This is my new TDEE Which means
TDEE (2102) - BMR (1507) - TEF (233.5) = PA
361cal < PA (Physical Activity/workout)

From here I realize that I need to install My Fitness Pal to track down my calorie intake so that i won't under eat and turn my body into surviving mode.

              Figure 1        Week 1 of the 12 Weeks Challenge

Based on Figure 1, there is an increase of weight and hip circumference from day 1 of week 1 to day 1 of week 2. I have to highlight that on my week 2, i was close to having my period. Hence the increase of my weight. I usually increase 1kg or 2kg in 2 days before my period,and throughout the week of my period. However, it will all come to normal again after the 10th day of my period (usually).

 I will be updating on my workout schedule with link and my food recipe. 

STAY TUNE!!!