jmb3450's Journal, 02 Feb 16

My calorie total from yesterday was more than I'd planned but still ended up under 500. That helps make up for Sunday's binge. Next low cal day will be Thursday and I'll target 600 calories. I think Monday/Thursday is a good schedule for the partial fast/low cal days. So far I find that the day after the low cal day I'm hungrier. Having 2 and 3 days between them seems a good schedule to follow.

I've settled into my new macro targets for the "normal" eating days. 1880 calories. 80g fat | 140g carbs | 130g protein | 40g fiber. Looking to get high quality carbs and net carbs around 100. I've also been looking into glycemic load of foods and will strive to keep that in mind picking which foods to eat and structuring meals to minimize blood sugar spikes. Thanks to Catherder for posting a link on Frosty's journal regarding optimal protein levels. That has me thinking about the importance of spreading out protein intake over the day and getting enough at each meal. Bulletproof coffee helps a lot with the fast on low cal days, but that makes it important my remaining calories are high quality and I'm thinking should be primarily protein.

So we'll see how this goes over the month of February and will adjust depending on the results. I'm still looking to lose another 12 to 17 pounds but would like to see that happen while at least retaining current muscle mass. Adding would be nice. I still have some fat to lose but body composition is becoming more important than weight at this point.

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1901 kcal

Fat: 87.88g | Prot: 136.59g | Carbs: 147.57g.   Breakfast: Nature's Promise Organic Coconut Oil, Butter (Salted), Vlasic Sweet Relish, Kraft Light Mayonnaise, Bumble Bee Solid White Albacore in Water, Dannon Light & Fit Greek Blends - Raspberry Chocolate, Coffee-Mate Sugar Free Vanilla Caramel Liquid Coffee Creamer, Light Cream, Coffee. Lunch: Tostitos Medium Salsa. Dinner: Great Value Sharp Cheddar Cheese, Great Value Light Sour Cream, Lucerne Low Moisture Part Skim Shredded Mozzarella Cheese, Frank's Red Hot Sauce, Butter (Salted), spaghetti squash (Cooked, nothing added), Sweet Onions, Publix Green Bell Pepper, Red Sweet Pepper, Great Value Romaine Lettuce, Cucumber (with Peel), Hidden Valley Original Ranch Seasoning & Salad Dressing Mix, Kraft Light Mayonnaise, Extra Virgin Olive Oil, Mission Carb Balance Burrito, Swift Premium Petite Pork Roast. Snacks/Other: Optimum Nutrition Gold Standard 100% Whey - Extreme Milk Chocolate, Pepperidge Farm Seasoned Croutons, Parsnips (Without Salt, Drained, Cooked, Boiled), Sweet Potato, Fiber One Protein Bars - Caramel Nut, Silk Pure Almond Milk - Original, Hershey's Natural Unsweetened Cocoa. more...

1845 kcal

Exercise: FitBit Tracker - 24 hours. more...