This is a sample nutrition plan I'm eatting now for 2200 calories per day. The goal is to lose fat, not gain muscle. I eat 7 times throughout the day. The goal is 50% of my calories from carbs, 34% from protein, and 16% from fat. I also drink a gallon of water throughout the day.

Every Friday morning I take new measurements and recalculate my total daily calorie needs. At the end of this page is a chart of my progress so far.

* As of 6/15/01 I definitely need to make some changes. I'm losing weight too fast. I think over two months of a very low calorie diet coupled with almost daily exercise has finally cought up to me. Losing 7 pounds over a 2 week period is way too much. My BMR has "crashed," and I'm losing more muscle than fat. I need to eat more calories. I'm going to adopt the "zigzag" diet plan. For two days (Friday and Saturday) I'm going to up the calories by 1000 - 1500 each day and do no aerobics. The remaining 5 days I'll cut the calories back down, do aerobics, see what happens. An article about the zigzag diet plan can be found here.

I use four different methods for calculating body fat (found here) and take the average. BMR is calculated by BW / 2.2046 * 24 where BW is body weight in pounds.