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Happy Friday!! What is your sweet spot?
Start time of this journal [6:55 AM] This entry has taken me many hrs to put together because I am at work and it is a little hectic which is weird for a Friday in the summer. I am trying to get to root cause of my weight gain and it requires looking back at many, many data points. This wouldn't be possible if I didn't log, although it is a BIG pain.
I've been below 210 lbs 28 times since last July 13th 2017 and present day
I've been below 205 lbs 4 times since Oct 6th 2017 and present day
(( I need to celebrate something because I am a little bummed about where I am vs where I should be [ 3:30 PM update -- Scratch that, I am excited about what my data uncovered ))
Daily Exercise Food Fat Protein Carbs
Avg
Jan-18 2966 1759 101.56 98.09 50.56
Dec-17 3051 1995 122.36 94.21 82.78
Nov-17 3205 1860 102.68 84.35 89.48
Oct-17 2583 1924 108.32 104.15 73.81
Sep-17 2493 1766 104.38 78.81 67.32
Avg 2859.6 1860.8 107.86 91.922 72.79
In Oct and Nov 2017, I touched 204.x 1 time
In Dec 2017, I touched 204.x 2 times. Let's dig a little deeper into Dec 1 - 8, the 8 days leading up 12/9 & 12/10 where I was 204.8 lbs and 204.4 lbs.
Daily Exercise Food Fat Protein Carbs
Avg 3289.12 1754 118.10 78.12 64.92
Is this my sweet spot?
FAST FORWARD to present June where I started logging again. Today I weigh 217.4, up 13 pounds since my Dec 10th's weight of 204.8
Jun 18
Daily Exercise Food Fat Protein Carbs
Avg 3355 2006 97.18 71.41 144.51 ((avg 217 lbs))
Are you telling me that an avg. increase of 145.2 daily calories is why I am up 17 lbs? BULL!! I don't buy it. Why? My daily calorie expenditure rose by an average of 495.40. If it were simple math, I should be down in weight because my energy expenditure is 3.42 times my caloric increase (495.4 / 145.2)
To be honest, the number that is sticking out like a sore thumb is my huge spike in my avg daily carb intake (144.51 grams per day! Oink Oink). This will change for sure because it IS the culprit, not my extra calories as the evidence shows.
My N=1 experiment will continue and it is pretty clear to me that I need to get my avg carbs to somewhere in the 65 - 80 gram zone. That will be my focus for July 2018
My body is a complex biological machine. I will let science guide me. I will work harder to eat in a way to keep my insulin levels low enough so that Lipolysis can take place.
Thanks for those who shared the importance of logging with me a few years back.
I will end this journal the same way I ended the one I wrote on 12/10/17 when I was 204.4 lbs ...
I can do it. I can do it.
Have a fun and safe weekend.
Onward
Diet Calendar Entries for 29 June 2018:
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1400 kcal
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Fat: 64.53g | Prot: 51.32g | Carb: 64.57g.
Breakfast: Sugar, Coffee, Hood Heavy Cream. Lunch: La Croix Lime Flavored Sparkling Water, Black Beans (Canned), Salsa, Shrimp, Almond Bread. Dinner: Michelob Ultra Light Beer, Blue & Roquefort Cheese Salad Dressing, Buffalo Wild Wings Traditional Wings, Mixed Salad Greens, Merlot Wine. Snacks/Other: Cabot New York Extra Sharp Vermont Cheddar Cheese, Snapple Diet Peach Iced Tea. more...
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 Comments
Regarding carbs, you-are-preaching-to-the-choir with me! :) I fast simply because if I try to do Keto I will consume too many carbs (yes, you are not suppose to do that, but, not being able to control my eating once food hits my mouth is how I got fat). I need to keep my carbs down (and therefore my insulin production). Period. - - Thanks for taking te time to post the numbers #FactsCount
29 Jun 18 by member: adefwebserver
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Have you ever measured lean muscle mass? I am thinking, for me, I won't need to get down to 125 because I have gained some muscle and hope to gain or at least maintain and get to 25% body fat.
29 Jun 18 by member: abbadabba
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I think it is a great idea to get down in the 60 range with your activity level. I would be frustrated no end if I was gaining weight for months with a reduced calorie diet and added exercise. good luck on your new journey
29 Jun 18 by member: baskington
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I totally agree. The scales don’t move until I get the carbs under control. Today, however, is a carby day for me as I been a little “stopped up” since my binge on tortilla chips a few days ago, oatmeal and black plums to get things moving again. That, and they are delicious whole foods.
29 Jun 18 by member: Chow moore
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First, what is your height and age..?? These do matter... What weight are you trying to achieve? and how do you want that to look ? and then the biggest question...WHY ?
The only answer to that , for those that are serious is for me.. I could get you to your best self.. but need more information..
29 Jun 18 by member: senseiande
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@Chow moore - I ate a LOT of tortilla chips 2 weeks go and it took 2 weeks to get that weight off :(
29 Jun 18 by member: adefwebserver
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I'm glad you're digging in and finding your trends. I have just finished losing 10 pounds... again... which is super irritating to me. As a professional organizer I like to do each task ONCE, not revisit old habits over and over again. Like you, I had to go back and find out what my triggers are. For me, it's once I hit a "goal" my mind shuts off and I feel like I'm all done and can do whatever I want. That is untrue. This time I've hit my 10 pound goal and my eye is on the prize. I want to lose more. I want to look better. I want to be healthier. None of those things are worth losing in order to have a doughnut (which I have been CRAVING for the past week). Hang in there, baby! You have the intelligence and the ability to set your goals and achieve them!
29 Jun 18 by member: SoCalPam
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29 Jun 18 by member: Steven Anthony
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Those carbs!!! Not all carbs are created equal, which is too bad.😣 I'm with SoCalPam. Good for you for figuring it out. I am still trying to figure out how I lost weight while on vacation eating all sorts of bread and sugar and stalling while back home eating more whole foods. I guess you have to look at the big picture, as well as the details. Sure hope the adjustments work for you. 👍😊
29 Jun 18 by member: Becc@
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Try taking back out the 142 daily. Give it a couple weeks and see where your weight is. Assuming you’re meaning you weighed 204 in dec and 217 now, (approx 7 months) that’s on average a 1.8lbs gain weekly, & if it’s water weight, it’s very possible (especially if you previously ate Lower carbs/sodium) & the 142 contributed to higher carb/sodium/calorie intake (extra 1000cals a week) it’s very possible that the estimates of expenditure are too high, which generally speaking, any calorie trackers are off by a lot and vary person to person. So it’s more likely that you’ve held onto 1lbs glycogen (give or take), +16lbs water weight/undigested food/poop/etc. there’s also the possibility you’ve gained muscle (assuming you’re doing some type of resistance training) could of gained/regained anywhere from 0.2-0.5lbs a week, which would also contribute to, a 5.6-14lbs gain... if that’s not the case, then I’d say it’s very possible the extra calories daily are contributing to weight gain. So, try going to the original amount you consumed weekly when you weighed 204, see what happens then.
29 Jun 18 by member: DEADPOOL12345
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Deadpool is right on once again.
29 Jun 18 by member: -Diablo
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Just throwing in that rats that need to get obese for research, is fed
10% Protein
45% Fat
45% Carbs
Combining Fat and Carbs is the key they use. The protein is so they can stay alive.
Found this interesting, and it made things like Pizza stand in a new light for me.
29 Jun 18 by member: Diddlee
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Yep, fat plus carb foods are the most calorie dense and delicious. Easy to overeat. I weigh my pizza to ensure I get an accurate calorie count and still lose fat.
29 Jun 18 by member: -Diablo
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You have better control than me. I need to stay away from carbs, due they push me off track so easily.
29 Jun 18 by member: Diddlee
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Yep, we all have to find what works for us. I prefer counting with moderation. I have a buddy who is in the same shape who has to stay away. Oreos are his downfall haha.
29 Jun 18 by member: -Diablo
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@chesgreen - The key is that you tracked YOUR numbers. Without them you could not make intelligent decisions based on facts, rather than the way you "want" things to be. You're doing it right. I have had Sooo many setbacks, but without the numbers, the facts, you cant learn and move ahead. You got this!
29 Jun 18 by member: adefwebserver
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I like tracking because it helps me to make informed decisions when it comes to nutrition. Trying to provide my body with decent nutrition while restricting calories forces carbs out of my diet when I am on the wagon. IMHO, crunching the numbers reveals to me a path to good nutrition within calorie goals I can meet. An added plus is that my food choices have become less restrictive. I agree
29 Jun 18 by member: John10251
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I agree with you. Keep up the good work.
30 Jun 18 by member: Strong200
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