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23.9% BF and 192.4 lbs. today. So one week into my new focus on eating better, these are great results! I'm not going to bother trying to calculate the weight of fat vs. muscle, but I maintained the same weight over the week but the calipers tell me I've lost 1.4% body fat. I can actually wear the ring I had on my right hand again, and I can see slight change in the mirror so that's further proof of the over all improvement.
This week I'm adjusting the diet RDI to 2,200 calories from the following:
• Carbs = 16% or 360 calories or 90g
• Fat = 70% or 1,540 calories or 171g
• Protein = 14% or 300 calories or 75g
I know that if I reduce calories a lot or carbs a lot right off the bat, I'll give up, so my plan is to take it slow. Last week was 2,300 calories with 100g of carbs daily. This week I've dropped the calories by 100 and carbs by 10g.
Keto is too hard to do ad hoc or "on the fly." I have to plan meals, buy the right ingredients, and prepare food and snacks in advance. Easing into this diet and the discipline of tracking what I eat works better than going "cold turkey" on carbs.
One thing I know from doing this a couple of years ago, I can find all the high protein food I want, all the low fat food I want, and all the high fat food I want. But finding high fat AND low carb is really hard. You have to make it, which takes time, which is why I have my carb count so high to start with, so I don't feel guilty for going over a 40g carb limit right off the bat. Trust me, I was eating way more that 100g of carbs per day before last week, so limiting to even a high number like 100g is a reduction. And the proof is in last weeks results!
My self-pep talk if now over...
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192.4 lb
Lost so far: 7.6 lb.
Still to go: 7.4 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 02 January 2017:
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2214 kcal
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Fat: 162.39g | Prot: 131.27g | Carb: 78.79g.
Breakfast: Coffee, Cream (Half & Half), Pork Sausage Patty or Link, Egg. Lunch: Sugar in the Raw Stevia in the Raw, Cream Cheese, Butter (Salted), Cottage Cheese Small Curd, Great Low Carb Plain Bread. Dinner: Mayonnaise, Great Low Carb Plain Bread, Mild Cheddar Deli Cheese Slices, Ground Beef (85% Lean / 15% Fat). Snacks/Other: Almond Butter, Butter Cake with Icing, Cashew Nuts. more...
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steady weight
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