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I have been adrift for some time now so I am going to make a couple of changes and see where they take me.
1. I am going to begin weighing in every day and figuring out my average at the end of seven days. I will record that average in a weekly journal while entering the dailies into fatsecret. The average for this past week is 170.3. I ate Chinese food this week and I think I inadvertently skewed my average. Even though I ordered from the selections w/out soy and stuff, I went up four lbs like nothing! It was either the rice or just a reaction to eating out. I am not sure which was the bigger culprit.
2. I am going to start paying attention to my macros. I hate doing it because it has made me a wee bit psycho in the past but I think setting a goal for protein intake is important for me at this point. I have successfully incorporated weights into my routine at least once a week so I figure it is time. I am going with a goal I found on examine.com for overweight/obese people trying to lose fat. My daily intake goal for protein will be 91 grams for now. This is a huge jump for me. My average daily protein intake was 48 in July and 61 in August. My average daily protein intake this past week was 84.3.
That is it for now. I toyed with lowering calories but I feel as if I need to get a base of information established before I adjust calories. Fatsecret puts me at 1600/day for loss but I have my own RDI of 1400. I feel as if I need to leave myself some wriggle room and lowering too much now will not serve me well in the future. We shall see.
Other data of interest:
1489 average daily calories for this past week
4285 net calorie deficit as per fatsecret for the week.
Future goals will include increasing weight training exercises. I know my activity is aerobic heavy right now and that is not ideal. It's just I HATE doing weights and bodyweight stuff. Absolutely hate it. I know that feeling will lessen as I become stronger but for now, this is what I can tolerate. I am trying to get up the courage to take weekly body measurements and progress pics but that concept still has to marinate a little to become feasible.
I feel like this is an interesting point in this fat loss journey. I am down to a size I wore in high school (yeah - I was chubby back then too) so I feel pretty good compared to how I felt a year ago. The thing is, knowing how much better I feel now compared to a year and a half ago, how much better will the future me feel if I continue my efforts? We shall see. I hope I can figure this out. I hope everyone reading this can figure it out for themselves too.
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76,8 кг
Потеряно до сих пор: 29,8 кг.
Еще предстоит сделать: 15,6 кг.
Следовательность диеты: Достаточно Хорошо.
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1342 ккал
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Жир: 64,96г | Белк: 97,88г | Углев: 85,39г.
Завтрак: Green Tea. Обед: Zucchini, Now Foods Whole Psyllium Husks, Aidells Chicken & Apple Smoked Chicken Sausage, Kerrygold Pure Irish Butter. Ужин: White Shirataki Noodles, Red Kidney Beans (with Salt, Cooked, Boiled), Pulled Pork in Water, Now Foods Whole Psyllium Husks, Trader Joe's Melange a Trois (Frozen Peppers), Onions. Перекус/Другое: Ghirardelli Intense Dark Moonlight Mystique 92% Cacao, Trader Joe's Mandarin Oranges, Muenster Cheese, Trader Joe's Kimchi, GT's Organic Raw Gingerade Kombucha. подробнее ...
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2369 ккал
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Упражнение:
Зумба (Zumba) - 1 час, Ходьба (Медленная) - 3 км/ч - 10 минуты, Отдыхать - 14 часа и 50 минуты, Спать - 8 часа. подробнее ...
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Набралось 0,1 кг за Неделю
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 Комментария
keeping up your protein levels is a good thing especially if you are exercising heavily. It is easy to make up portion sizes of meat and wrap them up so you don't have to think too much about what to eat. I am eating a lot of steak so it is easy for me, I cut off a chunk of the big steak for breakfast weigh it and then cook it. the balance is for late afternoon or dinner with hubby. but it is doable in portion sizes. I try to only eat twice a day. If I eat well enough in the morning it fuels me all day. If your own rdi is 1400, I definitely would not drop it. Espeically since your exercise burn will burn off extra calories over and above your non exercise rdi. You may have to raise it up as you progress with your weight training. If you burn too much your body will get stubborn and hold on.
09 сен 18 написано членом: baskington
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If you hate weights I can offer that I dropped to my BMI weight with what I now realize was 'minimal weight lifting'. Meaning, I could have done it without any weight lifting. Good luck!
09 сен 18 написано членом: adefwebserver
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Thanks Baskington for your comment. I agree it isn't too challenging to get the protein in. I just have to maneuver a little more. I need to pick leaner proteins more often and not rely as much on some high fat proteins I am accustomed to. It will be interesting to see if this relatively slight change makes a difference.
09 сен 18 написано членом: Officially39
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Thanks Adefwebserver. Yeah, the tricky part is, I hate weights but I enjoy feeling stronger. You got to do what you got to do. I am just ornery. I expect I will become accustomed to them and start liking them. Eventually. Maybe ;)
09 сен 18 написано членом: Officially39
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Quoting you "I need to get a base of information established before I adjust calories" -- sounds like what I am trying to do. Keep on Officially39
14 сен 18 написано членом: chesgreen
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Good luck with your new plan!
14 сен 18 написано членом: nikeit
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Sounds like a good plan. I use a fitness tracker for a better assessment of calories burned. I think it makes it easier to accurately maintain a calorie deficit daily...
14 сен 18 написано членом: John10251
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Thanks Ches. I too see a lot of similarities in how we approach stuff. I have my eye on you! Chris, it might be intimidation. I hope what you described happens for me. I am working on making it happen. Thank you for the 5x5 suggestion. You are actually the second person to recommend it. Right now what I've been doing is based on some stuff I read in Body by Science. The other thing is that cardio is super fun and makes me feel really good. Weight training not so much. I get sore and worn out. I hope that means it's working. I skipped this week because I tried yoga for the first time and was sore from that. I know it will get better if I keep plugging at it. Drag, Nike, & John thanks for the support!
14 сен 18 написано членом: Officially39
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With higher protein, my urge and joy of exercise increased, and recovery time decreased. Like these faxtors. By keeping intake high, I'm able to exercise with higher regularity than ever before in my life.
14 сен 18 написано членом: Diddlee
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