Sometimes it seems like it's the last 10-15 lbs that are the hardest to get rid of. Here's my game plan. It's not absolute but I think the closer I can stick to it, the better my results are going to get. I used calculations that came from my college nutrition classes that comes from nutritionists and and pro athletic trainers. If you are interested I can run some numbers for you specifically.
Starting weight: 146
Time frame: 12 weeks
Total daily calorie intake: 2000
% of cal by meal
breakfast snack 1 lunch snack 2 Dinner Snack 3
20% 10% 30% 10% 25% 5%
400 200 600 200 500 100
That seems like a lot once I mapped it out but that is based on 60 min of exercise/day. Less intense days I may drop that down a little bit. I know if the past I have restricted my calories much lower and I think it totally messed my metabolism up.
Cardio workouts: 4x/week 45-60 min each (mainly from spinning,running, & step aerobics)
Strength workouts: 2x/wk 60-90 min each (1 weights/1 yoga)
That's the basic plan for the 12 weeks. Each week I will have different goals as well.
This weeks goals are:
1. Tracking everything I eat for 4 of 7 days.
2. Eating at least 3 vegitables & fruits (each) 4 of 7 days
3. 4 cardio workouts of at least 45 min total/day & 2 strength training of at least 30 min each
4. Walking to work at least 80%