Joined July 2014
Weight History

Start Weight
105.5 kg
Lost so far: 1.1 kg

Current Weight
106.6 kg
Performance: Gaining 1.6 kg a Week

Goal weight
102.5 kg
Still to go: 4.1 kg
Updated my image today to a spreadsheet of my three levels of macro intake: maintenance, minimum, and goal. Zooming on a computer makes it legible.

Desk job. Yo-yo'd about 40 pounds four times in my life; working on a lifestyle that I will stick with, rather than dieting this time. I've managed to stop gaining for the past four years, and lost quite a few inches. But I still weigh around 230 and I am shooting for less now.

Weight train in my garage: Chest or Shoulders on Monday, Legs on Tuesday, Back on Thursday, and makeup on Saturday. Usually travel to my dad's house (recently passed; I'm executor of the will) on Saturday, which takes about six to eight hours total.

Ideally I would hit 175 grams of protein, 95 grams of fat, and 130 grams of carbs for approximately 2,075 calories, based on experience gained over the past four years. This is 300 calories per day below maintenance for me, with three days of weight training and my current desk job. Generally, my diet is 2,200-2,400 calories, 30%/30%/30% macros with 10% wiggle room. Limit fried food, try to maintain good fiber intake.

I was born anemic 64 years ago and develop issues if I go vegetarian too long (two week limit). I feel good eating meat only five times a week (20 ounces/week) but gain weight instead of losing if I try to hit my protein goals combining grains/ legumes/ seeds. My digestive system cannot handle 800 calories/day of eggs and milk (especially casein) but I do consume both in moderation.

I have good control during the work week if I am in the office. But work travel remains a big fail. Weekends were minor fails but I realized the problem and have done better on weekends when extended family does not have a reunion, birthday party, holiday celebration, etc.

TomLong's Weight History


Last weigh in: Losing 2.4 kg a Week Down
Last weigh in: Gaining 0.1 kg a Week Up
Last weigh in: Gaining 0.5 kg a Week Up
Kenna Morton
Last weigh in: Gaining 0.8 kg a Week Up

TomLong's Recent Food & Exercise

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