|
I am not very happy with the average amount I'm losing (less than half a pound per week, even with going to the gym 3 times a week.)
Yesterday I came across a nutrition calculator specifically for working out nutrient intake on low-carb diets:
http://www.phlaunt.com/lowcarb/19058429.php
According to this my calories are way too low for my activity level and weight. I should be on:
2068 total calories
25g carbs
130g protein
160g fat
During August my average daily intake has been 1500 calories, and by the end of the month I was only 2lbs down.
My main problem with not taking in enough calories is failing to eat breakfast. I know this is so important, yet I find it so hard. It's okay when I'm getting up for work, because I get up at 5.30 and have an hour to get myself awake enough to eat, and that's got to last me til about 12. But on days when I'm not working, for a start I stay in bed longer, and then when I do get up I don't think about eating until lunchtime. I know I need to make myself eat something as soon as I get up on my off days.
I also need to radically up my protein and fat intake. I think I've been pushing myself so hard at the gym that my body has kind of gone into shock, since I've been sedentary for so long.
I also ordered a bunch of vitamins today:
Flaxseed oil capsules
Co Q10 capsules
And a multi-vitamin which contains the following - Choline, Iodine, Inositol, Chromium, B2, 3, 5, 6 and 12, Vitamin C, Calcium, Manganese and Zinc.
These are the vitamins and minerals which are most commonly recommended in weight-loss diets.
I've already got L-Carnitine in stock and been trying to remember to take it every time I go to the gym, as apparently it's most effective immediately before a workout.
Diet Calendar Entries for 11 September 2010:
|
1950 kcal
|
Fat: 136.45g | Prot: 128.39g | Carb: 40.21g.
Breakfast: coffee, Sugar-free strawberry spread, Basic flax muffin base, Double Cream, Soy Milk, Tea (Brewed). Lunch: Milano salami slices, Turkey Breast and Ham Salad. Dinner: chicken breast, nando, nando. Snacks/Other: No-sugar Dark Mocha chocolate, Peperami Original, Cheesestrings. more...
|
|
3328 kcal
|
Activities & Exercise:
Sleeping - 7 hours, Resting - 6 hours, Driving - 1 hour, Desk Work - 10 hours. more...
|
|