Draglist's Journal, 01 Feb 14

Morning weigh in at 209.8. Maintained the new low after dinner last night. IIFYM begins today. Using the calculator found at IIFYM.com, I'm plugging in the following beginning stats:

Age: 55 Height: 6' 0" Weight 210 (rounded up)
Exercise: 5 times per week (usually six days per week but estimating low)
Body Fat: 16 percent (rounded up)

Based on these numbers, it says my BMR is 2102 calories and my TDEE (estimated calories used on average daily is 3074).

I'm choosing the 'reckless' setting for weight loss (25 percent less than TDEE) because I'm already eating only 1550 calories per day on average. The number of daily calories I can eat is 2306 -- 750 to 800 more than I do now!

The calculator is recommending that I eat 1.25 grams of protein per pound of lean mass, .4 grams of fat per pound of lean mass, and any remaining calories in carbohydrates.

Based on this, my daily macro targets are 197.2 grams of carbs, 220.5 grams of protein, 70.6 grams of fat, and 42-53 grams of fiber. These grams add up to the 2306 calories (based on 4 calories per gram for protein and carbs and 9 calories per gram of fat).

My plan is to eat a lot of Greek yogurt and cottage cheese during the day with plenty of protein powder, chia seeds, and maybe wheat bran added for fiber. Dinner will have meat if I can get it and fruits and veggies when I can. Denise brought me three tubs of raw nuts last night to add fats to get to my macro levels.

This is definitely still a calorie deficit, but obviously a much less severe one than I've been doing. Going to give this a solid try for a month but I definitely will keep a close eye on results.

94.9 kg Lost so far: 52.5 kg.    Still to go: 1.9 kg.    Diet followed: 100%.

---

2250 kcal

Fat: 73.17g | Prot: 222.12g | Carbs: 201.16g.   Breakfast: Great Value Deluxe Mixed Nuts, Navels Oranges, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Kellogg's Special K Protein Plus Cereal, Bob's Red Mill Wheat Bran, Dannon Oikos Greek Nonfat Yogurt - Plain, Syntrax Nectar Strawberry Kiwi Whey Protein Isolate, Navitas Naturals Organic Raw Chia Seeds. Lunch: Skippy Creamy Peanut Butter, Bob's Red Mill Wheat Bran, Navitas Naturals Organic Raw Chia Seeds, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Lucerne Low Fat 1% Cottage Cheese (lucrene), Carrots. Dinner: Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Turkey Breast Meat. Snacks/Other: Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Schiff Probiotic Gummies, vitafusion Vitafusion vitamin d3, Vitafusion Power C Gummy Vitamins, Vitafusion Calcium Gummy Vitamins, Nature Made Adult Gummies Fish Oil, Great Value Deluxe Mixed Nuts. more...

2569 kcal

Exercise: Housework - 12 minutes, Weight Training (moderate) - 30 minutes, Resting - 13 hours and 11 minutes, Sleeping - 10 hours and 7 minutes. more...