Weeks 1 to 6: Training the mind:

Chris says: For those new or returning to exercise, the perception of training can be daunting. So rather than setting specific goals during this period, we will eliminate stress factors and develop a comfort zone—which means acclimating to diet and exercise, setting a manageable schedule. Research suggests that the first 6 weeks are crucial sticking with a goal, so it is important to start out with activities you enjoy.

Once we build your resolve to exercise, we will be able to set more specific outcome goals and proceed with a more regimented schedule.

Melissa says: Holy mother baloney, this is a lot of food and exercise. You'd think that the discovery that I eat so significantly less calories than I burn would be one that would end with, "so that's why I lost so much weight!" Alas, no, this one ended with, "so that's why my metabolism has completely turned off!" The point, I'm learning, is that this is, like Chris says, "stoking a fire" - keeping the metabolism burning all the time with just enough that it doesn't get overloaded.

What's below is a sample day; as soon as I saw it I asked Chris what kind of substitutions were OK, because I don't eat red meat, much fish, or any pork. He said a protein for a protein, a fat for a fat, etc, was wise.

P.S. Don't you like how Chris said "Current Height" on the plan, as if I'm going to either shoot up a few notches or shrink like a toadstool in the sun? If anyone has a podcast about how to make the former happen, please let me know.

Melissa's Nutrition Plan:

Current Height: 64 inches
Current Weight: 178 pounds
Basal Metabolism: 2000 calories per day
Calories for weight loss: 1518 to 2000 calories per day

How to figure out your own basal metabolism calorie count:
Basal metabolism calories are the number of calories your body burns every day, even if you spend that day completely immobile. It's derived from a specific formula:

For men:
66.5 + (13.75 x [your weight in kg; 1 kg = 2.2 lb]) + (5.003 x [your height in cm; 1 in = 2.5 cm] - (6.775 x [your age in years])

So, a 30-year-old, 220lb, 6-foot man would follow this formula:
66.5 + (13.75 x [220/2.2 = 100]) + (5.003 x [72in x 2.5cm per inch = 180]) - (6.775 x 30)
That breaks down to: 66.5 + 1375 + 900.54 - 203.25 = 2138 basal calories

For women, the formula is:

655.1 + (9.563 x kg) + (1.850 x cm) - (4.676 x age)

So, at the start of this program Melissa was 64 inches, 178 lbs, and 26 years old.
655.1 + (9.563 x 80.9) + (1.850 x 160) - (4.676 x 26) = 66.5 + 774 + 296 - 122 = 1608 calories.

Or, you could just go to Cornell's page and find out without having to do the math yourself.

Shopping list:

Protein: Chicken, beef, turkey, cottage and ricotta cheese (0-1% fat), eggs whites, any white fish,

Fat: Egg yolks, Oil (flax, fish, olive, primrose, DAG, coconut), nuts (almonds, and peanuts), avocados, olives.

Carbs: Oatmeal (slow cooked  or steel cut oats), beans of any kind, popcorn, yams and sweet potatos.

Vegetables: Any kind for fiber.

Fruits: Apples, pears, and figs.

Suppliments: Fish oil, multi vitamin.

Sample Menu:

Foods

Calories

Breakfast

 

3 whole eggs

240

2 slices bacon

200

 

 1 cup oatmeal

280

 

720 total

Mid morning snack

 

1 Chicken breasts

100

1 tablespoon peanut better

100

200 total

Mid-afternoon snack

1 package turkey slices

300 calories

¼ cup almonds

200

500 total

Dinner

1 lbs grilled flank steak

150 calories

2 cups steamed vegetables (cucumbers, online, and squash)

100 calories

250 total

Total Calories:

1670