Video review: Get down from 30%

Exponential decay is your friend

Starting Weight * ( 1 – rate) ^ x

Daily energy expenditure

Get the goal.

Loose 1% of body fat per week. This dude actually did it. The math works? It may not be linear but maybe it works?

Make the route

Nutrition vs. Diet. Figure out

Macros

Lean body mass

Training

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The Math

loss = 0.01
start_weight = 285
height = 6 * 12 + 2
age = 35
lean_mass = 185
df = pd.DataFrame(index = range(52))
df.index.name = "weeks"
df["lean_mass"] = lean_mass
df["eating_calories"] = 1900
df["active_calories"] = 1000
df["weight"] = start_weight * (1 - loss) ** df.index
df["weekly_lbs"] = df["weight"] * loss
df["bmr"] = calculate_bmr(df["weight"], height, age, "male")
df["daily_calories"] = calculate_daily_calories(df.bmr)
df["deficit_needed_week"] = df["weekly_lbs"] * 3500
df["deficit_needed_day"] = df["deficit_needed_week"] / 7
df["deficit"] = df["daily_calories"] - df["eating_calories"] + df["active_calories"]
df["delta"] = df["deficit"] - df["deficit_needed_day"]


       weight     bmr  deficit_needed_day  deficit
weeks                                             
0       285.0  2577.0              1425.0   2192.0
1       282.0  2559.0              1411.0   2171.0
2       279.0  2541.0              1397.0   2149.0
3       277.0  2524.0              1383.0   2129.0
4       274.0  2506.0              1369.0   2108.0
5       271.0  2489.0              1355.0   2087.0
6       268.0  2472.0              1342.0   2067.0
7       266.0  2456.0              1328.0   2047.0
8       263.0  2439.0              1315.0   2027.0
9       260.0  2423.0              1302.0   2007.0