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Did a superb job of sticking to my macros the previous fortnight 12.04-12.17/17, with the exception of last night.
The previous fortnight, 11.20-12.03 (which encompassed Thanksgiving) I went way over my macros, to the tune of about 14,000 calories over 4 days. I think my tracking was accurate as it reflected a weight gain of around 4 pounds. Fortunately, I was able to resume my macro tracking the next Monday after the holiday and get back to my previous weight. Some of that weight gain may have been water-bloat.
Flirting with a <200 lb weigh-in and near my goal of 197. Need to revise my long term goals, with fitness in mind (like walking) and make a plan for maintenance.
Steps for maintenance, to get an accurate reading of TDEE from 2 week macro chart and daily weigh-ins by:
a. take weight lost from 3- or 5-day average (to avoid outlier highs and lows)
b. calculate daily caloric deficit by taking pounds lost over two week period and multiplying by 3500 calories/pound then dividing by 14 days per fortnight.
ex.: Weigh in 12.18 204.4-Weigh in 01.01.18 202.4=2 lbs lost
2 pounds lost/ 1 fortnight(2 weeks) x
(3500 calories/pound) x (1 fortnight/14 days) =
XXXX Calories (deficit)/day
Here, 2 *3500= 7000 calorie deficit in 2 pounds lost.
Over 14 days, 7000/14= 500 calorie/day deficit.
c. Then take average daily calorie intake from sheet (example: 2200 calories per day)
2200+500=2700 TDEE.
d. Then test that this is a maintenance level by using for 1 and then 2 weeks, weighing in every day to get averages.
Note: My TDEE is rather high right now because I am lifting weights 4x a week and walking about 20 miles a week. It will decrease if my activity level decreases.
One website estimates my basal metabolic rate as 1899 and my TDEE with no exercise (sedentary) as 2184.
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204.4 lb
Lost so far: 126.6 lb.
Still to go: 0 lb.
Diet followed reasonably well.
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losing 1.8 lb a week
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