As for when you should see results– In the near-term, the majority of your results should be showing on the scale. I highly encourage people to only weigh once a week, especially when undertaking a new regimen, otherwise you’ll drive yourself nuts. If you don’t see the scale move in two weeks at that 2000 calorie level, you should go over your food logs with a fine-toothed comb to be sure nothing is slipping through the cracks uncounted. If you’re sure you are counting everything as you should, then we can talk about what to do in response. As for performance gains, I find that most people come back after the first step-back week needing to up their weights and intensity and find that, if they push themselves, their performance is getting noticeably better and they can do things they couldn’t at the start of the previous month. As for visual/tape measure changes, you should see progress by re-taking your photos and measurements once a month.

Second, what does your athletic background entail? How are you adapting to the doubles? For you, the #1 thing is going to be torching through as many calories as possible to create the largest possible deficit. This means lifting nice and heavy, keeping a consistent, intense effort up through the whole workout period… but also not working out so much that you are tempted to go over on that 2000 calorie limit.

Incidentally, I’m not a person that preaches that eating at a particular time of day will make you gain weight vs eating at any other time of day. so long as your total daily calories add up to within your limit. But, nobody I’ve ever met binges at 7AM, but MANY people I know binge at 7PM, so finishing eating by a particular time is more a function of removing the temptation altogether by having you done with your calories before “binge time” rolls around.

I can offer all kinds of suggestions– Pack your post-workout meal or snack before you do your workout so you aren’t rummaging around for something, once you’re done eating brush your teeth, chew gum, drink herbal tea, etc., to get through the rest of the night. But, at the end of the day, you going to have to just commit to not do it. There is no simpler answer than that. Review your food log if you need to convince yourself that you ate plenty and are not going to starve. You’re not, I guarantee.

I wish you continued success!

As for what to eat, 1500 meticulously-tracked, weighed, measured and journaled calories comprised of a balance of protein, whole grain carbs and healthy fats. For most folks a ratio around 30-45-25 is great (protein, carbs, fat.)

I had a question about timing these things – I am currently squeezing in my workouts when I can (usually after work) and still in the bad habit of binging at night, post-workout (when I am ravenous) and then not eating such a hefty breakfast because my stomach is so full. How do you suggest I schedule my meals/snacks throughout the day to maximize metabolism and minimize fat buildup? My legs are still jiggly as Jello and though I remain hopeful about them, I’d like to adjust my diet a little bit more now that I have the workouts under more control.

Thanks! Happy spring.