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Long day, 8 hour round trip driving (retrieving my daughter from college campus for easter weekend) but got me to thinking and further defining my plan. Basically I started out looking at what I had done before combined with making notes on how types of food that I eat and make me feel. I then decided to cut out all the various types of foods that make me feel blah no matter how good they taste to me. So I cut out;
Breads/pasta (anything made with a from of grain)
Sugar (all forms of sweets and things with big amounts of sugar added to them)
Starchy stuff (potatoes etc)
Dairy stuff (mostly cheeses)
Which left me with;
Meat!
Eggs!
Leafy green stuff (spinach, lettuce)
Green and red chili (I’m a southwestern rez boy and can never give those up)
As I mentioned before, I came to the realization that the things I cut out were basically delivery vehicles for the things I do enjoy (and don’t make me feel blah)
From there I calculated a Basal Metabolic Rate (BMR) of 2700 (averaged from multiple calculator sites and rounded down). Then set a daily calorie intake goal below that which is now down to 1300. This gives me, in theory a calorie deficit of 1400 per day or 9800 per week., which, again in theory, a planned weight loss per week of 2.8 pounds. Now I have actually been averaging closer to 1000 calories intake a day or 7000 (without feeling deprived or anything negative) per week which means I really have a calorie deficit of 11,900 per week, which could give me a weight loss of 3.4 per week.
I decided on a macro goal for me that made sense in my head (50% protein, 45% fats, 5% carbs) and just started, being mindful of what my body is feeling thus telling me and only seriously checking the number on the scale once a week. I’m slowly re learning what ‘hungry’ feels like vs. ‘I feel crappy so must try to fix it with food’ as well as slowly finding out what feeling good feels like again.
I’ll be adding exercise into the mix at some point relatively soon, since its easier to do my favorite thing (walking) now that the early mornings are getting warmer. From there I’m going to look for the points I plateau and change things up (picking 1 component at a time) until downward progress resumes repeating the cycle (I really have all this flow charted in my head… yes that does make me a nerd) until I reach my goal.
So there is ‘MY” plan. Sorry for being long winded, but still burning through the caffeine consumed on the drive. I hope y'all had a good day and wish you all the best tomorrow. Do you very best to stick to YOUR plan!
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889 kcal
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Fat: 45.17g | Prot: 111.30g | Carbs: 7.41g.
Breakfast: Egg, Sports Research MCT Oil, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Pineapple Orange Banana. Lunch: Great Value 97% Fat Free Smoked Ham. Dinner: Viva Naturals Organic Psyllium Husk Powder, Egg, Baby Spinach, Nature's Best Perfect Zero Carb Isopure Whey Protein Isolate - Pineapple Orange Banana, Chicken of the Sea Chunk Light Tuna in Water (Can). Snacks/Other: Sports Research MCT Oil, Green Tea, Nescafe Taster's Choice Original Gourmet Instant Coffee. more...
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5963 kcal
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Exercise:
Standing - 1 hour, Sleeping - 4 hours, Watching TV/Computer - 7 hours, Desk Work - 8 hours, Resting - 3 hours, Motorbike Riding - 1 hour. more...
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