Key:
S = strength of bands 0= no bands are used, VL=very light, L=light, M=medium
R/S = repetitions/sets
X = times per week

I've found is that the body struggles to set a temperature especially when faced with "starvation." If caloric intake, in my case, is decreased but at a steady intake, the food is stored rather than used efficiently. Therefore, if I vary the daily caloric intakes, I find I consistently have better results in my loss. But there is a science to this.

My recommended weight loss caloric intake is between 1,200 (for a one pound a week loss) and 1,000 (for two pounds a week loss). Of course, I'd rather have the 2 pound a week loss. Therefore, 1,000 x 7 days = 7,000 calories a week. Regardless of how I vary my daily caloric intake, my weekly must be no less than the total of 7,000 calories. For optimum results, I look at a 14 day span (therefore, 14,000 calories). If I decrease one day's caloric intake to 800 calories (I won't go lower than that), I must replace the remaining 200 elsewhere in that 14 day span.

Note: It's important to take vitamins during this period to ensure you are not depleting your body of any important minerals and vitamins necessary for blood production and flow, bone strength, etc.

So let's take a look at the varied caloric intake for a two week period of time:

*Banked (number)= needs to replace; number = needs to be subtracted

Not only do I vary my caloric intake, but I also make certain I'm staying within the limit for the amount of fat grams, carbohydrates and protein I take in. For 1,200 calories, I make certain 26 grams are fat, 140 grams of carbs and 100 grams of protein (but no less than 70 grams).

I am under the care of a physician who evaluated my body fat and general makeup including what percentage of my body is water, muscle and bone. Based upon that evaluation, he prescribed a diet and exercise plan. Each plan is different and based solely upon the unique makeup of each individual. For example, my friend who referred me to him (and who weighs considerably less than I do), has a higher fat content than I do and a smaller frame. She's on a different program than I am so if you're starting a diet, I can't stress enough how important it is that you seek the guidance of a trained, licensed physician knowledgeable in this field.

My composition report came back as follows:

As you can see from the doctor's notes on this report, he recommends I walk at least 30 minutes a day and for a decrease of one pound a week, intake no more than 1,200 calories a day or, alternatively, for faster decrease (of no more than 2 pounds a week), intake 1,000 calories daily.