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Good morning!
Priority and consistency!
This is the mantra I have been doing all week, and it finally looks like my body is starting to pay attention, at least a little bit.
I'm down three full lbs since yesterday. I'm down 0.6% body fat (which equals 700g). These are all fluctuating numbers, but after seeing what seemed like such an unfair weight-in number yesterday, today's weigh-in gives me a lot more comfort and positive outlook.
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I slept bad last night. First time I woke up was at 10 PM. Then at 1. Then no more sleep. It's now 5, and I haven't slept more than about three to four hours last night. Boo.
I had way too many thoughts last night. I hate when they get in the way of my sleep.
At least, some of it was about me building my business. That's a positive. It was just a very inconvenient time to be thinking about it, but then again - I think this is what many do when they can't sleep. We think.
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Yesterday went great.
I have adjusted my numbers quite a bit, to ensure that I reach my calorie and macro goals.
This is done in several ways.
1. I have adjusted my calculations so it only uses 90% of my estimated calorie burn. This will lower my RDI over time.
2. I have forced a 500 calorie deficit on myself daily, unless this makes me go lower than what my body can handle without tapping into muscle. Then I go with the lowest number allowed. This is calculated based on calories burned (after adjustment) the last 7 days, and fat weight.
This brings my RDI for today to 1923 calories. It's not too hard to accomplish, considering I can't go LOWER than this, but not very much higher. It just takes quite a bit of plannning.
IIFYM.com suggests that I now consume 203g of protein per day. Fat and fiber is unchanged. I wonder what made it decide this?
203g of protein is quite a challenge.
I can't help thinking that this is overkill. Maybe even ridiculous overkill - at least considering my goals and my way to training.
I'm not gonna be in a body builder contest or anything. I just wanna be fit.
I remember reading from "2 Meal Mike" that studies have shown that anything over 0.6g per lb of lean body weight is overkill. There are no studies that show mentionable results going past this.
But then again, those I see doing this are showing incredible - truly incredible - results. For now, I'm gonna trust the system and see where we go.
There is no damage that can really come from it anyways. I have been reading numerous articles about this, and from what I can gather, most of what we hear are myths that are now being debunked, as so much other silly nonsense that we hear in regards to weight loss.
It's pretty simple:
If you don't eat enough protein for your body's needs, it can't progress in teh way that you're hoping it will.
If you eat too much protein and thus go over the line of your body's needs, it will be broken down, and stored for energy. Yes. That means fat.
Now, before you panic hearing this, just be aware that this happens with carbs and fat as well. EVERYTHING excess is stored.
The fat cells are then where we pull energy from when we're in a deficit. This is why we set an RDI and why we try to be in a calorie deficit to lose weight. It's really that simple.
So, I'm gonna trust the numbers for now.
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So, I had my first "online" client. Since I'm not allowed to work, because of my sick time, I have decided to do this simply as a favor. Can't keep me from doing favors. :)
I met on skype with the lady, and had a nice talk. I explained my systems and got her started. She has a long way to go, but she sounded like she really wants to do this, and that it didn't sound all that scary.
First week is basically her starting to register all her food. I asked her to NOT start dieting just yet, but just register her food.
Wait and see - after a week she'll be in a calorie dificit. Seeing the numbers, and seeing how much you essentially go over when you are "just eating as you always did", will make you realize quite a few things.
I can't wait to see how she did next week. :)
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Today, I'm thankful for:
- Wife!
- A drop in weight. Man, I needed to see that.
- Priority and consistency!
- Morning coffee!
- Walk and gym!
This weekend will be busy! I might not write a whole lot - I might even skip a day or two. Let this be my chance to wish you all a great weekend, if I don't make it back. :)
Life is good!
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194.4 lb
Lost so far: 147.3 lb.
Still to go: 7.1 lb.
Diet followed 100%.
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losing 23.1 lb a week
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