So I promised everyone an update on how to adjust calories once you reach a goal weight. The easiest way is to use an online calculator. I have found this one to be a good source.
I however have been monitoring my calories for the entire time I have been working on my program. So I was able to calculate my needs based on the previous week. Last week I lost 2.8 pounds. At 3500 calories per pound, I had a deficit of 9800 calories that week. This over the 7 day week, that means I need 1400 calories a day to sustain and stop losing weight.
If you are thinking wow, that’s a lot, you are right. However with the HIIT, and crossfit style workouts I have been doing, that makes sense. But nonetheless I had the same reaction. So how do you go from 2200 to 3600 calories a day? Take it slow, and monitor your weight.
On Sunday I only adding 300 calories to my day. This allowed me to eat a little more but not gorge myself. This morning I weighed myself. Today I did my first workout of the new program, and at 5 pm I had eaten 2200 calories and was still hungry. with 300 left, compared to yesterday, I knew 2500 was too low. I bumped my number to 2700. I will eat 2700 calories today and weigh myself tomorrow. I will continue to eat 2700 calories a day for the rest of the week, and I will weigh myself every morning. If over the course of this week I maintain my weight, I will stop increasing and eat 2700 a day. However if I lose weight I will add another 200 calories and continue the process.
The reason this is a better method than just looking at a calculator, or just adding the 1400 calories to my day, is because it allows for my new workout to burn a different amount than the last, and it helps me avoid eating way too much before my body is ready for the extra food.
So After getting my calories sorted out, I my pizza. Super healthy Black Bean and Salsa pizza! One slice is 183 calories. Have a glass of wine and two slices and you are looking at a 466 calorie meal, with tons of protein and even some veggies. Here is a step by step recipe for you to follow:
Place your pizza stone on the grill and turn on grill as high as possible. Let warm-up for an hour. My grill reached about 600 degrees.
First spread your dough over a pizza peel and pour 1 cup of salsa on the dough. Spread evenly.
Next take a cup of shredded mozzarella and spread it evenly over the dough and salsa.
After adding the cheese, take a fully drained can of black beans and top the cheese with the beans. Thinly slice a single red pepper and spread the pepper over the beans.
Next chop 3 scallions into 1 inch segments and place on top.
The final step before baking is to take about 1/4 cup of mozzarella and create a top layer of cheese.
Place on the pizza stone inside the grill and bake for 6 minutes. Enjoy!