adefwebserver's Journal, 27 October 2019

Too busy to run yesterday, but, I did find time to import all my Fat Secret data from the past 6 years into PowerBI so I can analyze it.

As suspected I lost the most weight when fasting. However, the reason I want to really analyze my data is that calories go up and down but my ability to get down to the low 160s is related to my macros.

My weight goes up when my macros go up, and when macros go up, calories go up. However, when losing weight, calories only go down slightly.

What I am waiting on is importing my exercise. I want to see the relationship to calorie deficit.

Fat Secret doesn't allow an easy way to do this, you have to use their API to pull exercise data. I spent some time creating a program to pull that data this weekend, but, I probably need a few hours next weekend to fully get it working. What is nice is that once I get it working I can pull the data for my friends.
173.0 lb Lost so far: 34.0 lb.    Still to go: 9.0 lb.    Diet followed reasonably well.

Diet Calendar Entries for 27 October 2019:
2440 kcal Fat: 112.07g | Prot: 162.06g | Carb: 198.29g.   Breakfast: Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream, Quest Vanilla Milkshake Protein Powder. Lunch: Santiago's Breakfast Burrito. Dinner: Chicken Breast, Cauliflower Rice, Haagen-Dazs Strawberry Ice Cream, Cauliflower Rice, Chicken Breast, Broccoli. Snacks/Other: Nestle Kit Kat (Fun Size), Bananas, Quest Tortilla Style Protein Chips Nacho Cheese, Kellogg's Frosted Flakes (Container). more...
1953 kcal Activities & Exercise: Walking (slow) - 2/mph - 30 minutes, Resting - 15 hours and 30 minutes, Sleeping - 8 hours. more...
on diet adefwebserver's own diet   gaining 7.0 lb a week

18 Supporters    Support   

Fascinating! I love seeing the visuals so readily. Keep us posted on the correlation with your exercise. I noticed there were a few significant blips. Was it when you were training hard, vacationing or maybe just went off track?? Keep us posted. 
27 Oct 19 by member: Aurora2019
@Aurora2019 - The blips are what I need to analyze. This is why they are good to have :) I need to get the exercise data in there before I really start to look at it. That is too important to have missing... 
27 Oct 19 by member: adefwebserver
Thats very interesting. please let us know your findings! 
27 Oct 19 by member: jaimejay
Agreed. Macros are extremely important. But, the cal deficit has to remain in place as well. Nice job. 
27 Oct 19 by member: rgaDawg
@rgaDawg - On most days I have a calorie deficit. What I know for certain is that a deficit, by itself does not lead to weight loss in me. Any day I consume less than 1200 calories has me in a deficit for that day. It is the amount of that deficit that I want to look at. 
27 Oct 19 by member: adefwebserver
@jaimejay - Thanks. This will probably take me a few weeks to get the Fat Secret API to give me the exercise data in the format I want... 
27 Oct 19 by member: adefwebserver
- a deficit, by itself does not lead to weight loss in me. Myself, as well, at least not at my current weight. It seems like the deficit was more the important factor in the initial phase of 40 lb loss, then the closer I got to ideal weight (age, height), the less effective a deficit was. I'm now experimenting with macros for better fueling high activity, which is a little scary, because while losing initial weight, it was like, carbs are my enemy. I keep an eye on my FS Full calendar Daily avg, monthly totals to make sure I'm burning more than I eat. My experience is similar, the scale barely moves, but my body is drastically changing, waist, muscles changes. I'm sure I could take things to the next level with lifting, my upper body doesn't get much. When it gets colder, I'll have to bit the bullet and join a gym. 
27 Oct 19 by member: rgaDawg
Calorie deficit is always the key. Not eating means that you eliminate the food that retains water so you’ll see a big drop. Consistent eating will keep a more consistent weight. Sustained calorie deficit over time results in steady weight loss. 
27 Oct 19 by member: love2educate
@rgaDawg - The surprising thing for me is that low carbs are not helping as much as they used to. Now high carbs will cause weight gain, but low carbs, no so much (anymore)... 
27 Oct 19 by member: adefwebserver
Hmmm ... It is good to figure out what works 
27 Oct 19 by member: liv001
@liv001 - PowerBI is an incredible tool for doing deep analysis. The challenge is getting the data *out* of FatSecret and *into* PowerBI. I spent 2 hours getting the current data in there. I am working on an automated way. When I am done I plan to make it available for anyone. 
27 Oct 19 by member: adefwebserver
Damn!! You are so talented! Just making your own weight loss software programs over here πŸ˜ƒπŸ˜ƒπŸ‘¨β€πŸ’»πŸ‘¨β€πŸ’»πŸ‘¨β€πŸ’» Do me next!!!! 
27 Oct 19 by member: CrashtestDawnie
This is awesome! 
27 Oct 19 by member: kpwcalories
Cache clearing 
27 Oct 19 by member: adefwebserver
Cache clearing 
27 Oct 19 by member: adefwebserver
28 Oct 19 by member: shirfleur 1
awesome keep me posted with your findings too  
28 Oct 19 by member: hippy-01
Can’t wait to hear what you discover. 
28 Oct 19 by member: Draglist
-- The surprising thing for me is that low carbs are not helping as much as they used to-- Yes, this seems to happen when the body moves closer to ideal weight. -- Now high carbs will cause weight gain-- Not sure how detailed your exercise logs are, but just a two week look shows some pretty good jogging. Suggestion, take it up a notch or two. Your fuel burns are moderate. Move them to intense and you'll reach your 164 in three months. My carbs are at 50% of 3,000 cals per day avg. and I'm still losing weight. But, not from cal deficits, from intense fuel burns (I think). Every person's body is different and that may not work for you, but seems to be what is causing me to still drop even with 3000 cal daily average intake @ 40-50% carbs. Your Oct Full Calendar shows 53% fats. The fats carry over twice the cals as quality carbs, 9 cals in 1 gm of fat compared to 4 cals per gram of sugar and during exercise, especially the more intense the exercise, the fats don't burn as easily as the carbs. The muscles prefer to burn available glycogen, first immediately around muscles, then in liver reserves from previous 24 hours of carb intake. But, if you move in that direction, you better stay the course with the burns or the carbs become the enemy again. Also, Oct Daily avg show < 500 cal deficit, (Exercise: 2163kcal - Food: 1688kcal), which is not bad, but intensifying the burns will increase that deficit. I also find that if I don't fuel my body correctly, then the intense burns don't go well, not getting the fuel my body really wants and my body will not want to ride. This could all be hogwash, your body could be at preferred weight. Following your efforts with interest. You are certainly diligent and consistent in your goals and efforts. Onward. Hope I didn't offend you with all this unsolicited comment. You know your body way better than me. 
28 Oct 19 by member: rgaDawg
now that is COOL! I can't wait to see your data analysis. (I'm.161 today 🌞) you'll catch up! πŸ˜€ 
28 Oct 19 by member: jenjabba


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