Tuktusong's Journal, 06 July 2023

According to many on here, and I agree, FS's RDI seems to be set a bit high. If you've been logging accurately and are consistent with your deficit, but are still not seeing results, then I would look at an online calculator to find out what your TDEE & BMR are, and reevaluate your calories.  

I also have found that for me getting my macros right made a big difference. Something to think about if you reevaluate. 

Yeah been considering my macros, but what do I set them at? Currently settings are Carbs 50% Fat 30% Protein 20% 2300 calories a day My weekly averages are: Carbs 50% Fat 35% Protein 15% I average weekly totals of 1900-2100 calories. And burn 2800-3100 calories a day It is tough to get 115grams of protein a day. I was a carb addict before I starting weighing and counting all my calories. I eat way less bread and chips now. Trying not to eat much cheese either Fat is high cause I usually eat pizza once a week. And In n out once a week or every other week. Most of my fats are healthy fats (nuts and olive oil) as I'm tring to do Mediterranean style eating but I still eat red meat and cheese. And I can't quit 100% pure juices like orange and cherry. Lately been drinking body armor sports drinks with added cane sugar. The electrolytes cut my cravings for food I think.  

Im surprised no one is mentioning the sodium, The person says my sodium is high . a pound in a week could be just water retention, inflammation . drink more water and cut back on the salt . 

Thanks belllee: Yeah sodium intake was 25,000mg last week recommended was 16,000mg about 1,300mg/day over. I eat pizza and in n out burgers weekly or bi-weekly since I love them and thought and feel it's ok if I keep calories below 2,000 on those days. But the sodium is off the charts. For example: Pizza and in n out burgers last week was a total of 6,500mg of sodium and then potato pancake mix I had in pantry (usually make from scratch) and wanted to use up since it cost $6.00 1,500mg. A total of 8,000mg just about what I was over. Previous week total sodium was 19,000mg Two weeks ago was 30,969 had to travel and ate out for 4 days lots of sodium in restaurant food. 3-12 weeks ago sodium around 20,000mg/ week unless I eat in n out burgers and pizza then 30,000mg/week. Sodium is a real challenge for me to control. Unless I never have pizza or in n out burgers. Which maybe I will do someday. I'm trying to create a new lifestyle and trying to not be on a diet. I plan to keep my calories and eating habits better for the rest of my life and I can live with and enjoy. A meal plan I can live with. Salads do nothing for me I feel hungry lethargic and like I'm getting sick or getting a cold. I don't want to suffer or crave foods I love and give up on a healthy lifestyle like many people do.  

Thanks Wisco, I did use a calculator and looked at my TDEE (total daily energy expenditure) and BMR at https://tdeecalculator.net I agree with your insight calories recommendations are a little high on the FS app.. The online calculator said 2,355 calories is my maintenance weight. Which looking back at my data seems about right since I have been losing a pound a week. And my calorie deficit on FS app is 24,000/month at 3,500 calories equals one pound lost or gained. That could be 7 lbs. /Month lost I'm 12 weeks in and I have lost 11 pounds not 21 pounds. I will adjust my macros it may help. The calculator recommended more protein less fat. Which I'm trying to do but it is tough. I guess I'll eat more fat free yogurt, cottage cheese and lean meats. I was trying to eat more nuts for protein but the fat is pretty high and has been raising my fat numbers. But nuts are supposedly good fats? I'm slowly learning and becoming aware of what I eat. Trying to dial in my macros but sodium is really tough. I do eat way less bread now like weekly not at every meal, and a bag of chips lasts two weeks not two-three days. I have stopped snacking on a hodge podge of tasty little bites between meals that was a huge amount of calories.  

Tuktusong, this will be long but worth it🙃At least I hope so. I hate making suggestions on here sometimes. Because obviously I don't know all of your goals or medical history. But just from what I can see from what you've said in this thread reminded me of myself a while back and even recently some weeks. A great point you made is that you more or less want to have a healthier life without derailing yourself by stopping all the foods you like. Like hamburgers and pizza... I TOTALLY GET IT! I'll start with your food diary I noticed your protein is a tad low. If you're goal weight is still 210 lbs you really want to be getting at least anywhere from .8 to 1 gram per lb of desired body weight. So at 210 lbs that would mean you want to get at least 168 grams a day. Next would be your fat consumption is a tad high IMHO [I know pizza and even for me taco bell] can make my numbers high as well when I partake in them. I'd say you want to really be in that 30-60 grams of fat a day if you're cutting which you are. I know that's hard and it'd taken me a couple years to master it. Then sodium was mentioned this was a tough one for obvious reasons. Because SALT IS PLENTIFUL IN EVERYTHING! I'd say the only thing I'd mention with it is if it is abnormally high then you're body will retain water. So even though you're in a deficit you're body could still be holding water. Why does that matter? Well that can be the difference in what the scale is showing you. You may be losing but the salt renting is showing different on the scale. So a lot of the "I burned 1800 calories working out today trackers" are way over doing it with what they're telling you your output was. So then people think oh I burned "980 calories working out today or running on a treadmill" then they have a large hand tossed pizza which will literally obliterate all of your hard work for the week. So I'd be careful with the "calories burned counting expenditures" with sodium I've found the more water I drink the faster it's out of my body. I shoot for at least a gallon a day but more times than not I get more than that daily. Lastly for me what I've done with my love for pizza thanks to my wife's suggestion. Was try thin n crispy... generally most places it's 100 - 205 calories a slice as opposed to the normal hand tossed or pan of anywhere from 280 - to God only knows what🤣 So I can still have pizza without getting 7000 mgs of salt and or gaining 5 lbs of water weight. Sorry for this being so long but I wanted to be detailed. Your words struck a cord with me in a good way. Sorry if it's all over the place...🙂 

Thanks Joe not exotic Wow! Great helpful post very clear to me. I am working on my macros. Thanks for taking the time to review my data. I am learning about salt and water retention as I have weighed myself at different times in the same day. I usually try to only weigh myself for the app every two weeks as it is about me and my health ultimately and not just a scale number to focus on daily. Trying to up my proteins and learn how to do that is challenging. Protein at 168g/day seems tough to me as I can't even seem to get to 115g my current setting in the app. I am trying to learn how to do it. I did buy orgain simple protein powder and have been eating that somedays in almond milk 2 scoops is 140 calories and 20g protein, I may try whey protein powder as it is 30g of protein. I am also trying to figure where to set my macros as it is set at the defaults right now for 2300 calories a day 50% carbs 20% protein 30% fat (288g/115g/64g). I am thinking of first trying 51% carbs 25% protein 24% fat (288g/144g/60g). There is so much more to learn than just cutting calories as I get more into this. I am willing over time to cut out my bad foods, but it is hard for me to go from eating whatever I wanted anytime I wanted to eating purely by ideal macros and I haven't even found my ideal macros yet or experimented on adjusting them. Yes on your view of trackers overestimating I just learned yesterday using a online calculator my maintainence calories are probably about 2350 not 2700-2800 calories. My data confirms this the FS deficit is off. I agree and realize FS is overestimating my calories burned in a day by 400-500 calories since 3500 calories is a pound gained or lost and I'm not losing 7 lbs a month at a 24k recorded deficit. I'm ok with not losing weight fast as I am on track. My goal is to lose about a pound a week. I figure by losing fat slowly I'm more likely to keep it off. I don't want my body to think it needs to store more fat for the next starvation event (like yo yo dieting). Thanks for increasing my awareness Joe. Pretty long response I wrote but writing all this is really helping me process all this new informaton. 

♥️🤝 

I agree with everything that Joe has said. I do not believe in a restrictive WOE. But having said that I know that eating certain foods will have consequences. I myself am having a bit of water retention from eating pizza 3 days ago. Sodium has already been addressed, but I will say that, as Joe said, that there is sodium in everything, even naturally occurring in whole foods. Too much sodium can make you retain water, but a high level of sodium in your diet is really hard on your heart. Your macros are really important because getting those figured out can help your body work smarter not harder. For example, some of the foods you eat will actually be used by your body to digest the food that you've eaten. Proteins: 20-25%, Carbohydrates 15-20%, Fats 3-5%. You had mentioned that you were eating nuts for protein. I would look into the protein that you need to build muscles. Our bodies need proteins with nine essential amino acids in it. Nuts, aside from walnuts, do not contain all the amino acids that you would need for muscle growth. That is why some proteins like beans and legumes need to be paired with other foods to get all those Amino acids. Lastly, when looking at what you should set your calories at for a calorie deficit, remember that the TDEE is the total of what you are burning a day, and therefore you should be going at least 500 calories lower than that. 

And the very last thing. I've been at this for about 13 months, and I still learn new things everyday. I learned so much from the other members on FS. They have a lot of great information. Don't be afraid to ask them questions. People like Joe have done an amazing job transforming their health through exercise and nutrition. They have a lot of good information to share. Don't underestimate that resource. 

Very sweet and kind of you to say Wisco. All of your input was spot on as well. Wisco is a great example of what this app should be. Informative but not overbearing or crazy as some are on here. Suggesting ideas but not making it "the gospel" so to speak. But yes I love helping... I am no expert. But I know what's worked for me. Thanks again Wisco! 

You've done an amazing job yourself! Congratulations to you on improving your health/life. 

Wisco good stuff I'm glad I'm starting to put myself out there. I like to keep to myself but life is better if you engage with others. People's comments have all helped me raise my awareness and to begin making better informed decisions.  

I hear you. I have been running that kind of deficit and I am gaining weight. Doctor says it is because insulin converting all food to sugar and storing the excess. Huh? The harder you work the worse you get. I plan to join a gym, which is not a first choice. Maybe a coach would help? Good luck! 

Thank you, Joe! 💚 You bring the positivity bomb where ever you roam on FS. You genuinely strive to help where you can. And I too love that you do not try to preach the gospel of your WOE!  

♥️🤝 

Tuktu - not to blow this thread up but I too became very reserved before starting to change my health. I didn't want to engage or hear anyone... lol! But I have to admit since becoming healthier it's changed my whole outlook on life. I've made friends on here and in the gym that feel like they'll be here with me for the long haul. So I agree man there really is something to sometimes letting your guard down. So that you can find new ideas, ways of doing things, making new friends etc. Here's to you continuing your progress👋🤝Nice too met you today! 

Meet* 🥴 

Hi Tuktusong. I will weigh in with a little bit of advice if you don’t mind. The only advice I would add to what you have already received would be to avoid food prepared by others as much as possible. That is really the most effective way to avoid sodium. That approach has taken time for me to learn. Almost anything I want to eat I can prepare myself and avoid the sodium spike. It’s challenging at times because I am in hotels almost all the time mon to Friday but the payoff is worth the effort. My wife and I have had a lot of fun learning how to make healthier versions of the foods we like. Including pizza and hamburgers. Just my thoughts