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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:
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1726 kcal
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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...
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