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5 Steps Fat Loss Formula - A Systematic Approach to Cutting Lean



No Fad diet, No Bullshit, No Gimmick.


This is just a plain simple 5 steps formula to lose fat and drop body weight in a systematic approach and sustainable manner.


Now grab yourself a pen and a piece of paper to follow through these steps!


Let's give you an example:

Client A wants to lose fat, she is 70 kg (154 lbs)


Given the rules of understanding calories, and how much calories are provided by each type of macronutrients: Protein, Fat, and Carbohydrates.


1 g of Protein = 4 kcal

1 g of Fat = 9 kcal

1 g of Carbs = 4 kcal


Now, you can follow these steps, grab yourself a calculator, and print out this blog to fill in the orange blank spaces __________.

1. Set Calorie Deficit - Your Body Weight in Ibs x 10 - 14

[10 would be a low range; 14 would be a high range]


E.g. Current Body Weight 70 kg


Convert from kilograms to pounds - 70 kg x 2.2 = 154lbs

Low Range Calories: 154 lbs x 10 = 1540 kcal

High Range Calories: 154 lbs x 14 = 2156 kcal


Per Day - This person needs 1540 to 2156 kcal.

Your Current Body Weight __________ kg


Convert from kilograms to pounds - __________ kg x 2.2 = __________ lbs

Low Range Calories: __________ lbs x 10 = __________ kcal

High Range Calories: __________ lbs x 14 = __________ kcal


Per Day - You will need __________ to __________ kcal.

2. Set Protein Intake - Your Body Weight in lbs x 0.8 - 1

[0.8 would be a low intake; 1 would be a standard intake]


154 lbs x 0.8 = 123.2 g (123.2 g x 4 kcal = 492.8 kcal)

154 lbs x 1 = 154 g (154 g x 4 kcal = 616 kcal)


Per Day - This person needs 123.2 - 154 g of Protein.

__________ lbs x 0.8 = __________ g (__________ g x 4 kcal = __________ kcal)

__________ lbs x 1 = __________ g (__________ g x 4 kcal = __________ kcal)


Per Day - You will need __________ - __________ g of Protein.

3. Set Fat Intake - 20 - 30 % of your calories.


Low Range: (~382 kcal)

20%: 1540 kcal x 0.2 = 302 kcal (Converting to grams: 302 kcal / 9 = 34 g)

30%: 1540 kcal x 0.3 = 462 kcal (Converting to grams: 462 kcal / 9 = 51g)


Get an average figure of 20 - 30%: (302 + 462 kcal) / 2 = 382 kcal


High Range: (~539 kcal)

20%: 2156 kcal x 0.2 = 431 kcal (Converting to grams: 431 kcal / 9 = 48 g)

30%: 2156 kcal x 0.3 = 647 kcal (Converting to grams: 647 kcal / 9 = 72 g)


Get an average figure of 20 - 30%: (431 + 647 kcal) / 2 = 539 kcal


Per Day - This person needs 34 to 51 g of Fat at Low Range; and 48 to 72 g of Fat at high range.

Low Range: (~__________ kcal)

20%: __________ kcal x 0.2 = __________ kcal (Converting to grams: __________ kcal / 9 = __________ g)

30%: __________ kcal x 0.3 = __________ kcal (Converting to grams: __________ kcal / 9 = __________g)


Get an average figure of 20 - 30%: (__________ + __________ kcal) / 2 = __________ kcal


High Range: (~__________ kcal)

20%: __________ kcal x 0.2 = __________ kcal (Converting to grams: __________ kcal / 9 = __________ g)

30%: __________ kcal x 0.3 = __________ kcal (Converting to grams: __________ kcal / 9 = __________ g)


Get an average figure of 20 - 30%: (__________ + __________ kcal) / 2 = __________ kcal


Per Day - You will need __________ to __________ g of Fat at Low Range; and __________ to __________ g of Fat at high range.

4. Set Remaining Calories - From Carbohydrate =

[Total Calories - Protein - Fat]


Low Range:

1540 kcal (Total Calories) - 492.8 kcal (Protein) - 382 kcal (Fat) = 665 kcal

Converting back into grams: 665 / 4 = 166 g


High Range:

2156 kcal (Total Calories) - 616 kcal (Protein) - 539 kcal (Fat) = 1001 kcal

Converting back into grams: 1001 / 4 = 250 g


Per Day - This person needs 166 to 250 g of Carbohydrate, depending on the stage of dieting.

Low Range:

__________ kcal (Total Calories) - __________ kcal (Protein) - __________ kcal (Fat) = __________ kcal

Converting back into grams: __________ / 4 = __________ g


High Range:

__________ kcal (Total Calories) - __________ kcal (Protein) - __________ kcal (Fat) = __________ kcal

Converting back into grams: __________ / 4 = __________ g


Per Day - You will need __________ to __________ g of Carbohydrate, depending on the stage of dieting.

5. Execution: Set Number of Meals, and Prepping Your Meals


After knowing how much macronutrients you need to obtain for your diet per day for this client A:


Calories: 1540 - 2156 kcal

Protein: 123.2 - 154 g

Fat: 34 - 51 g

Carbohydrate: 166 - 250 g


You will need to set a number of meals per day. My recommendation for fat loss is to eat more frequently than usual. So assuming typically you would consume 3 to 4 meals per day. I would suggest you should change it to 5 meals per day, with no more than 4 hours between each meal. Eat around the clock, consume adequate protein throughout the day, reduce fat intake, and choose complex carbohydrate choices.


Based on 5 meals distribution, each meal should contain approximately:


High Range (Start of your diet journey ~first 2 weeks / or post-exercise)

Protein: 154 g / 5 meals = 31g

Fat: 51 g / 5 meals = 10 g

Carbohydrate: 250 g / 5 meals = 50 g


Low Range (Towards the end of your diet ~last 2 weeks)

Protein: 123.2 g / 5 meals = 25 g

Fat: 34 g / 5 meals = 6.8 g

Carbohydrate: 166 g / 5 meals = 33 g

High Range (Start of your diet journey ~first 2 weeks / or post-exercise)

Protein: __________ g / 5 meals = __________g

Fat: __________ g / 5 meals = __________ g

Carbohydrate: __________ g / 5 meals = __________ g


Low Range (Towards the end of your diet ~last 2 weeks)

Protein: __________ g / 5 meals = __________ g

Fat: __________ g / 5 meals = __________ g

Carbohydrate: __________ g / 5 meals = __________ g


To make this easier to understand on where or how you could obtain the specific macronutrient for each meal. I would suggest two really friendly mobile application for you to make some concrete choices for your diet. These apps are great because they will simply let you know how much calorie does each type of food contains, and they would offer you guidance on how much time you will need in order to achieve your goal.


1. RP Diet - by Renaissance Periodization

iTunes Store: https://apps.apple.com/us/app/rp-diet/id1330041267

Google Play Store: https://play.google.com/store/apps/details?id=com.rp.rpdiet&hl=zh_HK









2. My Fitness Pal - by Under Armour

iTunes Store: https://apps.apple.com/us/app/myfitnesspal/id341232718

Google Play Store: https://play.google.com/store/apps/details?id=com.myfitnesspal.android&hl=zh_HK













The key to fat loss is to "EAT CLEAN". This means, minimise the intake gradually. And, completely avoid refined sugar, refined salt, reduce saturated fat, and avoid trans fat, and choose lean protein products.


In addition, NO TIME? NO PROBLEM... THERE IS ALWAYS A SOLUTION.


For those of you who lacks the time to prep your meals, and if you are based in Hong Kong, I would suggest you to order your tailor meals through Nutrition Kitchen and make your dietting plan more hassle-free.


Nutrition Kitchen: https://nutritionkitchenhk.com/meal-plans/?gclid=CjwKCAiAqqTuBRBAEiwA7B66hTxsjxIOywZacJuC-yHU0PFRpufOock87xlG0b6QU4byIKeCQ_Xg9BoCzdUQAvD_BwE#0

















Remember, set a weigh in day say Monday morning and Friday morning. Keep good track of your diet and stay focus on your goal. There is no shortcut to fat loss so be patient and keep at it. Good Luck and Enjoy your food!



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