creating your own plan

[Avalanche574]

I’m wondering if anyone has had any luck creating their own plan based on FLTS and OPT? I’d been planning to start OPT, but when looking at the program and how it would break down with my calendar, I worry about having to tweak it so much it would essentially be something else. Fall is my busiest time of year, both personally and professionally, so I’m thinking it might be a good idea to create my own plan using the same principles to begin to lose weight this fall, take a diet break around Christmas and then (if I need it – which I probably will) launch into OPT in January, when I will have loads of time. Truth be told I’m still working out what the details of said plan would be – but they would include many of the diet recommendations, some moderate strength training, regular cardio and yoga 1-2x a week.


In the past I’ve had issues with going off plan and then taking an f-it attitude and binging. If I feel like I’ve messed up I often “punish” myself with food. Right now I’m feeling rather healthy in my attitude towards eating, and I’d like to hang on to that. If I feel to restricted, I quickly lose my mind. At the same time, without a solid system, I easily find ways to make excuses and end up gaining. But right now, I want this. Actually I need it. I feel incredibly uncomfortable in my own skin and I can feel it influencing my mood constantly.


So, any advice from folks who’ve created their own successful systems would be great!

[LaraT]

Originally Posted by Avalanche574

If I feel to restricted, I quickly lose my mind. At the same time, without a solid system, I easily find ways to make excuses and end up gaining. But right now, I want this. Actually I need it. I feel incredibly uncomfortable in my own skin and I can feel it influencing my mood constantly.
So, any advice from folks who’ve created their own successful systems would be great!

I did my own thing using FLTS info. FLTS is basically is a "manual" for creating your own plan. It tells you how to come up with a deficit based on your BMR and activity level (the quiz), provides sound info about macros/nutrition, and exercising while in a deficit. That is really all you need. The rest is just "details" i.e. do you prefer low carb, low fat, balanced macros, etc. Of course there will always be some trial and error with calories amounts since the formulas may or may not be applicable to you. You use those as a starting point and adjust up or down from there.

It is important to identify what makes you feel restricted and just be certain not to do that i.e. if cutting out food groups makes you feel restricted then don't do it i.e. don't forgo all starchy carbs if you enjoy them. If you can't imagine life without chocolate/booze/chips etc then find a way to enjoy those in small amounts and/or healthier versions. I like the 90/10 approach where 90% is healthy, whole foods and 10% is treats.

Unfortunately dieting is not always pleasant and usually involves eating less than you would care to. You can't always have your cake and eat it to. Accepting that is the one of the most important steps before you start a diet IMO. And pay close attention to how you are feeling. If you start to feel really restricted and uncomfortable then take a day and eat at maintenance. Much better to do that then to get to the point where you say fuck it and binge. Hope that helps.