GoalOnederLand- Журнал, 18 дек 17

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.

92,7 кг Потеряно до сих пор: 57,4 кг.    Еще предстоит сделать: 0 кг.    Следовательность диеты: Достаточно Хорошо.