|
Captain's Log, Supplemental:
I am going to change a few things after spending an hour poring over my results from the past year. I may not be eating enough. I've found that in the months when I've targeted 1650 calories (my expected lean body mass at ideal weight x 10), I have not done as well as other months when I've eaten a little more.
Based on this, and based on the macros found on this site:
https://keto-calculator.ankerl.com/
I am going to do the following for the remainder of December at least:
110 daily grams of protein plus 20 daily net grams of carbs = 520 calories
1000 calories of my own body fat (the theoretical amount that can be metabolized in one day for my calculated fat mass of 33 pounds)
Total = 1520 calories
I then will track what my Fitbit says I am burning in a particular day.
I then will take that total minus the 1520 calories, and eat that many calories of fat (at 9 calories per gram).
For instance, if I burn only 2000 calories on a lazy day, I'll eat only 53 grams of fat (53 times 9 = 477 calories). Add that to 1520 = 1997 cals.
On days when I get a lot of exercise and I burn 3000 calories, I'll eat as much as 164 grams of fat (164 times 9 = 1476 calories). Plus 1520 = 2996.
It is unlikely I will find that many sources of pure fat, so I'll likely be lower on most days. But I will try to limit the protein to 110 and the net carbs to 20.
This should give me an average of 200 extra calories per day on average.
Let's see how it goes!
Diet Calendar Entries for 05 December 2017:
|
1726 kcal
|
Fat: 81.51g | Prot: 151.26g | Carb: 33.83g.
Breakfast: Premier Nutrition High Protein Shake - Chocolate, Coffee. Lunch: Pepsi Diet Pepsi (Bottle), Calavo Avocado, StarKist Foods Salmon Creations Lemon Dill, StarKist Foods Tuna Creations Hot Buffalo Style, Better Made Barbecue Flavor Pork Rinds. Dinner: Kerrygold Naturally Softer Pure Irish Butter, Lucerne Extra Sharp Cheddar Cheese, Red Table Wine, Safeway Signature Pitted Ripe Extra Large Olives, Newman's Own Sockarooni Pasta Sauce, Parmesan Cheese (Shredded), Zucchini, Chicken Breast (Skin Not Eaten), Coffee. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
|
|
1 to 20 of 21
 Comments
05 Dec 17 by member: Doobrie
|
Bill, begging some foregiveness here as I add a slightly different slant to consider in certain circumstances only....Protecting our lean body mass while in a calorie balance or slight deficit is tricky and when we are in a larger calorie deficit it is more than tricky. From most everything I've read, maintaining lean body mass is a proven huge benefit to long term weight management. So, while protein and carbs sure spike our short term weight, some times they are necessary to protect muscle regrowth, glycogen replenishment, etc. Certainly not needed if you aren't very active, but they are almost essential in certain circumstances. One of our old buddies, Northern Musician helped me get over my carb aversion by suggesting doing a "glycogen reload" after I was "whining" a bit about losing some power and energy during a larger calorie deficit period...it worked, I still continued to lose fat but regained my energy and maintained muscle strength to my suprise. As our old friend said many times, it's our individual "chemistry set" to "play with"...good luck finding the right combination for you.
06 Dec 17 by member: Steven Lloyd
|
Good luck!!! Interesting analysis by both Bill and Steven!🙄🙄🙄
06 Dec 17 by member: Maine coon
|
This could also be my problem, will have to wiggle my foods around more, it seems the less I eat, that I get weight spikes ??? Will see what happens...
06 Dec 17 by member: DO N OK
|
06 Dec 17 by member: thesain
|
Pure Awesomeness Bill!! Nothing beats Self-Experimentation. Go for it.
06 Dec 17 by member: chesgreen
|
Wow I understand and if I know you this will be a success!
06 Dec 17 by member: 8Patty
|
Numbers don't lie - hope your computations bear great results!
06 Dec 17 by member: From371to184
|
Wow, I should probably try this.
06 Dec 17 by member: Scalewatcher3
|
I have faith in you that the outcome will be great! good luck :)
06 Dec 17 by member: cherik1
|
Bill is this equation accurate for every 3500 cal deficit you lose 1 pound?
06 Dec 17 by member: 8Patty
|
06 Dec 17 by member: From371to184
|
bone broth with olive oil, salt and pepper is a great addition.
06 Dec 17 by member: philnhealthy
|
I would say if you are doing cardio, stay in your zone 2 heart rate. (180- age). This optimizes fat burning while not depleting your blood glycogen.
06 Dec 17 by member: philnhealthy
|
A much needed laugh in the beginning, thanks. Major Next Generation fan here.
06 Dec 17 by member: ClassicRocker
|
"....poring over my results from the past year." That is serious dedication, the kind that generates positive log entries and negative weight changes.
06 Dec 17 by member: TomLong
|
The new one Bill is AWESOME so far.
06 Dec 17 by member: chesgreen
|
I found that eating too low under my goal contributed to muscle loss. Muscle burns calories. I wish I had realized how important it is to maintain muscularity. Simply eating more will help but working muscles to burn those extra calories is important too. I think it is particularly important when one gets as close as you are to a more appropriate weight...
06 Dec 17 by member: John10251
|
Just adding that If you are trying to lose body fat (almost all of us) or for those of us that had to reverse insulin resistance and also increase our insulin sensitivity to avoid or "fix" Type 2 Diabetes, regular exercise (with proper diet) that depletes (even partially) our muscle and liver glycogen stores is pretty important. Just google "increase insulin sensitivity" to see why. Insulin resistance is not only very bad for our health, it severely limits our ability to metabolize fat. And just for the record, LCHF diets do work to reduce insulin resistance and increase insulin sensitivity, especially so for folks that are not real active...while I am pretty active, I still have to be very careful with my carb intake timing and amount due to family genetics.
06 Dec 17 by member: Steven Lloyd
|
Me too mate...it's just a struggle hanging on to what we have...hit my lowest weight in over twenty five years two weeks ago....not a good weight for me I might add.
08 Dec 17 by member: Steven Lloyd
|
| |
|
|
| |
Submit a Comment
You must sign in to submit a comment
|
|
|
Other Related Links
Members
|
Draglist's weight history
|