Beyond the ordinary

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Dad's Diet For The First Two Weeks

Overview
A two-week calorie deficit (500 to 750 calories below TDEE) can help promote healthy weight management while maintaining muscle mass and energy levels. At 70 years of age, I will focus on nutrient-dense foods and balanced meals that supports overall health, heart function, and mobility.

Activity Multipliers (for BMR to TDEE)

BMR = Basal Metabolic Rate (Calories burned while the body is at rest)

TDEE = Total Daily Energy Expenditure (Calories burned/day when exercise is taken into account. 

These numbers adjust your Basal Metabolic Rate (BMR) for your activity level: 

  • Sedentary (Desk Job): BMR x 1.2
  • Lightly Active (Light exercise 1-3 days/week): BMR x 1.375
  • Moderately Active (Moderate exercise 3-5 days/week): BMR x 1.55
  • Very Active (Hard exercise 6-7 days/week): BMR x 1.725
  • Extremely Active (Athlete/Physical Job): BMR x 1.9+ 

 

While BMR is most accurately measured in a laboratory setting, measuring oxygen and carbon dioxide exchange, it is commonly estimated using mathematical formulas: 

  • Mifflin-St Jeor Equation: Currently considered the most accurate for healthy adults.
    • Men:
      BMR=(10×weight in kg)+(6.25×height in cm)−(5×age)+5
  • Revised Harris-Benedict Equation: An older but still widely used method.
    • Men:
      BMR=88.362+(13.397×weight in kg)+(4.799×height in cm)−(5.677×age)
  • BMR = (10×86.1826kg)+(6.25×107.8cm)−(5×69)+5 = 1195.576
  • TDEE = Moderate/Very Active = 1.64 * 1195.576 =1957.8
  • Calories needed to burn 1 to 2 lbs of weight/week =
  • 1957.8 - 500 = 1457.81
  • 1957.8 - 750 = 1207.76

Breakfast

 

  • Scrambled eggs with spinach and tomatoes or Overnight Espresso Oats
  • Whole-grain toast with eggs and spinach
  • Fresh fruit (e.g., berries or an apple)
  • Black coffee or green tea

 

Lunch

 

  • Grilled chicken breast or baked salmon
  • Quinoa or brown rice
  • Steamed broccoli and carrots
  • Olive oil and lemon dressing

 

Snack

 

  • Greek yogurt with a handful of nuts
  • Sliced cucumber or celery sticks

 

Dinner

 

  • Stir-fried tofu or lean beef with mixed vegetables
  • Small portion of whole-grain noodles or sweet potato
  • Side salad with vinaigrette

 

Key Nutrition Principles

 

  • Prioritize fruits and vegetables for vitamins, minerals, and fiber.
  • Include lean proteins such as fish, poultry, eggs, beans, and low-fat dairy to preserve muscle mass.
  • Choose whole grains like oats, brown rice, and quinoa for sustained energy.
  • Incorporate healthy fats from nuts, seeds, olive oil, and avocados.
  • Limit added sugars, refined grains, and processed foods.
  • Stay hydrated with water, herbal teas, or low-calorie beverages.

 

Hydration and Activity

 

  • I will aim for at least 6–8 cups of water daily.
  • Engage in moderate to heavy physical activity such as walking or weight training to maintain strength and mobility.
  • Ensure adequate rest and recovery to support overall well-being.

 

Summary


A two-week calorie-deficient plan centered on nutrient-dense foods, balanced meals, and consistent hydration can help me achieve healthy weight management while preserving muscle mass and promoting long-term vitality.