adefwebserver's Journal, 05 March 2019

Day 2 of a planned 5 days of ‘no solid food’ fasting
Blood sugar 112 mg/dL

My head is now thinking only about “Body Fat”. My goal is 15% body fat. Currently I am around 22%.

The reason ‘15% Body Fat’ is now my goal, is that my ‘dreams’ of ‘bulking up’ enough so that I could ‘look good’ at say 170lbs is gone. I am just not willing to put in the years of work that it would take to even ‘attempt’ it. Also, my 50 year old ‘insulin resistant’ body cannot handle the repeated weight gain caused by ‘carbing up’.

However, I CAN ‘get lean’. I can currently squat 200lbs and deadlift 230lbs. That muscle mass, even at 20% body fat ‘looks good’ to me. If I can get down to 15% body fat, I think it will ‘look even better’. As an added bonus, I expect my abs to start to show at that level…

So I need to keep my carbs and protein down.

Yesterday, I woke up early and got a 🏃🏾‍♂️ run in. Today, I plan to do the same 😁

😎 Life is Good! Have a great day everyone!
171.0 lb Lost so far: 36.0 lb.    Still to go: 7.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 05 March 2019:
765 kcal Fat: 60.00g | Prot: 36.00g | Carb: 4.50g.   Breakfast: Land O'Lakes Heavy Whipping Cream. Dinner: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Snacks/Other: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream. more...
2117 kcal Activities & Exercise: Walking (exercise) - 3.5/mph - 1 hour, Resting - 15 hours, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   steady weight

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Comments 
Sounds like a good plan. You have to work with the body and metabolism you have. Hope you get a run in.  
05 Mar 19 by member: liv001
@liv001 - Thank you for the continued support! Yeah, I expect I am going to have to 'dig in' and really reduce the amount of "Protein Shakes" I am consuming to get there. Yesterday, around 3:00pm, after my second shake, I was like "Damn I feel 'full'". Being able to 'feel full' is why I have been able to stick to my 'no solid food fast' for nearly a year now, but, I don't think I can get down to 15% body fat unless I-change-something... we will see what happens... 😎 
05 Mar 19 by member: adefwebserver
I agree with you. I think being insulin resistant messes with us. You will be MEAN and LEAN! Being STRONG is most important for us now. Whooo hoo.  
05 Mar 19 by member: jenjabba
@jenjabba - Thanks! That is my hope :) But, you know, something-has-to-change in my program. I Can't drop calories. I'm already under 1k 4 days a week and average less than 2k the other days. Reducing Protein is the-only-move-I-have-left :) Haha #Keto on! 
05 Mar 19 by member: adefwebserver
@adefwebserver I don't know how you do it. When I use to go 1000k I would always binge / and felt hungry all the time. But ya, somethings got to change. We will just have to keep n=1.  
05 Mar 19 by member: jenjabba
I would be concerned about a BS reading of 112 
05 Mar 19 by member: gz9gjg
@gz9gjg - Yes I am concerned, that is why I track it. However, I have noticed that it is the highest when I have low carbs, but, high protein. When I look at my numbers before I started the protein shakes all day, I would be in the 70s and 80s. Just another piece of evidence that high protein is not doing me any favors... 
05 Mar 19 by member: adefwebserver
@jenjabba - When I do 1k in calories 'eating solid food' I ALWAYS 'binge' :) It is only because I am restricting myself to 'no solid food' that I don't 'binge'. 
05 Mar 19 by member: adefwebserver
Adef - I'm sure you know, excess protein can be converted to glucose. How much protein are you targeting per day? Are you getting enough fats? Fats are what make me feel full. 
05 Mar 19 by member: gz9gjg
@gz9gjg - Yes I am right there with you on this :) My high protein is just as bad as high carbs. I need protein around 50 like Dr. Fung says. Today I eliminated one of my protein shakes :) I also cut the amount I put in each shake by half, and doubled the amount of heavy cream. So, yes, reduce the carbs and protein and up the fat :) 
05 Mar 19 by member: adefwebserver
You got this. 
06 Mar 19 by member: ginger dog
+1 on the protein being too high. I think I've finally figured that out too. For the moment at least I've ditched the daily protein shake.  
06 Mar 19 by member: HardDaysKnight
great work!!!  
06 Mar 19 by member: kaylinrenee
@HardDaysKnight - I agree with you 100%... but, for 'mental' reasons I am sticking with my protein shakes... for now... :) 
06 Mar 19 by member: adefwebserver
@ginger dog, @kaylinrenee - Thanks! 
06 Mar 19 by member: adefwebserver
Adef, Sounds good to me! Too bad that solid foods cause you to binge, is that something you could learn to control? Only carbs and nuts make me binge, so cutting them out has helped. But I am much more sedentary than you, and older. 
06 Mar 19 by member: gz9gjg
@gz9gjg - I tried to control 'binging'. Nothing seems to work. So, I just 'accept' it and work around it :) Basically, binge the weekends and fast during the week. However, this weekend I will try a bit harder, yet again Haha  
06 Mar 19 by member: adefwebserver
Adef - yeah, binging is very, very tough to stop. Good luck! 
06 Mar 19 by member: gz9gjg

     
 

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