When Jordan Ayasra began his journey to fitness, he, like many others, found himself overwhelmed by the plethora of weight loss information available online. As a 36-year-old accountant weighing 242 pounds, he sought clarity amidst the chaos of diet trends and workout advice.
To achieve his goals—losing 87 pounds and building a six-pack—Ayasra devised a simple math-based system that revolutionized his approach to health and fitness. By sticking to five straightforward calculations each week, he not only lost weight but also managed to indulge in cheat days.
1. Update Your Macros Weekly
Ayasra starts each week by calculating his Total Daily Energy Expenditure (TDEE) to determine his caloric needs. This allows him to set an attainable daily calorie goal. When he aims to lose weight, he applies the principle that a deficit of 3,500 calories equals one pound, adjusting his intake accordingly to create a sustainable caloric deficit each week.
2. Low-Maintenance Meals for Maximum Enjoyment
To simplify his diet, Ayasra eats similar meals throughout the week. He consumes three main meals daily, with two of them being consistent every day, allowing him to focus only on designing one meal that fits his daily macro goals. This structure reduces decision fatigue and streamlines meal prep.
3. Focus on Protein
Ayasra prioritizes protein in his meals, ensuring he hits his protein goals to maintain fullness and support his workouts. He tracks his macronutrient intake using simple multiplication based on his body weight to establish targets for protein, carbohydrates, and fats.
4. Create an Epic Cheat Day
One of the most exciting aspects of Ayasra’s plan is the opportunity for an epic cheat day every Saturday. By maintaining a caloric deficit during the week, he earns extra calories to enjoy his favorite foods on cheat day, turning the occasional indulgence into a calculated part of his weight loss journey.
5. Personalize Your Approach
Ultimately, Ayasra emphasizes the importance of tailoring your weight loss strategy to fit your lifestyle. Finding what works for you personally is key to sustained success. Throughout his journey, he learned the value of experimenting with different foods and routines, refining his approach to create a feasible and enjoyable plan.
This method doesn’t require starvation or extreme measures, making it a sustainable way to achieve long-term fitness goals. After years of trial and error fueled by endless online resources, Ayasra now understands that effective weight loss involves customization and flexibility.
In conclusion, if you’re feeling lost in your weight loss journey, consider simplifying your strategy. Use a systematic approach that incorporates your unique preferences while focusing on the essential principles of nutrition and exercise.
Source: Men’s Fitness
