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Happy New Year, everyone! Up a half pound this morning. Not going to continue to publish the waking Tanita scale numbers as they differ so much from the afternoon/evening numbers and the company claims they are less valid upon waking. So... will record weight only but will depend on the full set of numbers from later in the day.
New year, new strategy. My job now is to add a lot of protein and to limit the carbs to the extent I can. Been doing pretty good with that the past few days. I'm still scared of increasing my calories up to the 2300-2500 per day zone called for by the IIFYM strategy. So, I'm planning to 'bridge' my current 1200-1500 per day strategy (with indulgence on the weekends) to the IIFYM plan during January.
My plan is, track on a daily basis my percentage of body fat. I'm hovering around 16 percent now. My plan is to calculate my BMR each day (currently between 2314-2396 before exercise) and then reduce my calorie intake by as much body fat as I can metabolize per day (body fat in lbs. times 30). As of today, that's 1080 calories per day that my bod can convert from stored fat to energy. So for today, that's 1234-1316 calories I can eat. Now, if I work out, which I try to do daily, I will be able to increase my calorie intake by the corresponding amount of calories I add to my expended energy. That's typically 400 to 500 more calories.
If I eat a bit more on the weekends (which I'm going to try to limit), I will use Mondays to adjust as I have been.
My goal by the end of the month is to see a noticeable decrease in my body fat percentage (perhaps down to 15 percent)? If the theories work out, I should be attacking the fat only and not the muscle.
For workouts, I'm going to begin alternating my workout days. Instead of 400-550 calories per day on the treadmill/elliptical, I'm going to be lifting weights on alternate days.
I will reevaluate at the end of January and either keep rolling or convert to the full IIFYM plan.
There you have it. Let's see how we do! Bill
View Diet Calendar, 01 January 2014:
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2085 kcal
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Fat: 93.12g | Prot: 89.00g | Carbs: 101.89g.
Breakfast: Lucerne Sugar Free Hazelnut Coffee Creamer, Lucerne Medium Cheddar Cheese, Scrambled Egg . Lunch: EfaGold Pure Extra Virgin Coconut Oil, Steamed or Boiled Shrimp, Bananas. Dinner: Champps Greek Chicken Salad, Chabaso Bakery Classic Baguette, Pinot Noir Wine, Mimis Cafe Carrot Raisin Nut Loaf. Snacks/Other: Red Lobster Single Malt Scotches. more...
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2423 kcal
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Exercise:
Walking (moderate) - 3/mph - 7 minutes, Sleeping - 9 hours and 9 minutes, Resting - 14 hours and 44 minutes. more...
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