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Change of over 10 pounds, due to shedding some salt and water.
Fortnight average
F C P Calories
118.7049823 293.7065994 165.9628897 2907.022797
Week 1 Average
135.5714613 316.7419336 181.7280443 3214.023064
Week 2 Average
101.8385032 270.6712651 150.1977352 2600.02253
Much better compliance in Week 2 of this fortnight period, which I attribute to extensive meal prep in the second week.
The four P's of meal prep: 1. Plan; 2. Purchase; 3. Prepare; and 4. Portion. Last Sunday, I actually not only did the first 3, but I practiced portioning, putting everything into the individual containers. It took away one more layer of the decision-making aspect, and made it easier to eat out of the containers as a matter of habit. I felt a sense of security in seeing all the containers arrayed in my refrigerator at the beginning of the week and one of satisfaction as they dwindled with each day of following the script.
Prep yesterday was not as thoroughly portioned, and I still need to cook 2 of my Greek fast main meals. I have practiced (less than religiously) the Greek Orthodox Fasting calendar (after reading about it in Nassim Taleb's ANTIFRAGILE) since 2017's Lenten season. (see link: https://www.antiochianladiocese.org/fasting.html )
Generally, I have reduced my protein consumption to 0.7/g per pound of my goal bodyweight (180 lbs * 0.7 = 126 g). This has made keeping the Greek Fast less onerous. Rather than load up on massive amounts of shrimp, I have created days where I use a half-pound shrimp with this recipe:
qty f c p
Shrimp, 1 lb raw without shell 0.5 7.9 4.17 92.7
Green bell pepper, 100 g 1.4 0.3 6.03 0.99
Yellow onion, 100 g 1.4 0.08 10.11 0.92
Mushrooms, 8 oz 1 0.77 7.44 7.01.
Also, a completely vegetarian day for variety:
Brussel Sprouts 1 lb. 0.75 1.36 40.60 15.33
Nutr. yeast 1 1.4 6.4 8
Sriracha, 28 g 0.5 0 5.6 0
1/10 3 lb dry beans 1 1.85 81.1 27.7
Sunflower seeds, 30 g 2 15 7 6
Walnuts, 1 oz 1 18 4 4
tempeh, per 85 g 1.33 4.5 12 13
I've minimally supplemented the vegan day with 25 g of pea protein powder. I think I could make a day without the supplement and still get within my macro goals of 100 g F, 250 g C, and 126 g protein (2404 calories).
I am setting a goal of keeping to 2400 calories a day for 14 days, and then weighing myself in one fortnight. From there, I will be able to calculate my TDEE (total daily energy expenditure).
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252.0 lb
Lost so far: 79.0 lb.
Still to go: 30.0 lb.
Diet followed reasonably well.
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losing 5.1 lb a week
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