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Gosh, it's been a long time since I've recorded a journal entry.
Where I am now:
My diet is about 1 gram of protein per pound of lean body mass per day, plus fat and carbs in ideally equal caloric amounts. My target caloric intake is 750-1000 per day. I could survive on a low carb diet (Atkins induction level of 20g net carbs per day) if I was sedentary or only doing walking for exercise, but I need more carbs to do the weight lifting I have myself doing.
I couldn't survive on a low fat diet. I tried this again, having tried it previously some years back, and I can't stick to it because it drives me crazy, followed by a high energy binge.
Not eating enough protein results in poor performance and recovery on my weight training (I track everything) and eventually leads to high protein binges.
I may attempt to determine if there is a minimum number of grams of carbs a day I need to eat for maximum performance.
On a protein sparing modified fast with protein intake of about 130 grams per day (and less than 20 grams each of carbs and fat) my weight loss slowed to a halt.
At this point I am about 30 pounds from my initial goal, which is based on a theoretical ideal body weight from an online calculator. This is based on a theoretical sedentary individual of my height and age (at best). I am clearly putting on muscle, and my %bodyfat should be lower and thus my goal weight might be higher. I bought a set of calipers, which shows how to get a rough estimate from a single reading (waist). I was unable to train my boyfriend to get reliable readings for me, so I will have to go with that rough estimate at the present, which would mean my %bodyfat is 29.2% rather than the bmi-based estimate of 33%. I have two bioimpedance devices that display %bodyfat from 35-38%. Those are likely way off.
The calculation worksheet that came with the caliper shows that were I to lose bodyfat only while maintaining my lean body mass to get down to 18%, my weight would be 132 pounds.
So I am in the "desired" range for a woman of my age, but what I want is to be lean (and a size 8). Probably when I reach that size 8 goal the reading will be in the "lean" range, and I should find someone with some experience to get me a more accurate reading.
For my weight training, I only do strength exercises with free weights, dumbbells, etc. I have a weight bench, Olympic bar, hex dumbbells in common sizes, a rack that can be used for bench or squats, and a pullup bar mounted on the wall. No need to ever go to a gym, at least not for a long time.
When you do proper strength exercises, you automatically get shape. Women don't get bulky like men do. We don't have the genetics There are only 2 ways a woman might actually get bulky: 1. steroids and 2. not being lean. I do look bulky if I have too much padding over those shapely muscles.
So there. Moderation in all things.
Diet Calendar Entry for 22 December 2012:
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887 kcal
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Fat: 29.12g | Prot: 107.78g | Carb: 49.70g.
Breakfast: cabot greek yogurt, mayonnaise, crabmeat. Lunch: honey, cabot greek yogurt, strawberries, blackberries, kraft singles skim milk sharp cheddar, beef round. Dinner: butter, onion, beef round. more...
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