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First day of June and time for some new goals and strategies. Hit 200.2 on May 31 (201.0 this morning). Going to use that as a starting point and attempt a modest five pound loss in June. 195 is my target. The Body Weight Simulator says that at my current average calorie burn (about 2664 per day according to my Fitbit), I can eat 2171 calories per day to hit 195 by July 1. That's quite a few more than I'm eating now.
I checked the IIFYM calculator and things lined up pretty closely for me working out six times a week. Did not enter the actual body fat but used the 'athlete' setting, which gave me a lower BMR and TDEE. The new goals are 80 fat and 200 protein per day. That left 162 carbs per day, so I rounded it to 160 and that means my daily target will actually be 2160 calories. Easy to remember.
Since I am using the Fitbit for my daily calorie burn, I won't know until the end of the day how many I get since Fitbit calculates them on a real-time basis. But I have some good ideas on how to estimate after dinner each night. I then will go back and adjust the actual calorie burn the following day. I also am going to stop logging my actual treadmill and weight lifting into FatSecret, but will use the Fitbit numbers exclusively. I will use the "Walking at 3.5 mph" exercise setting to record the daily Fitbit calories.
I am not going to try to adjust my eating to match exactly my daily calorie burn to begin the month. I'll try to hit 2160 per day (including my macros) and will use Mondays as no workout adjustment days as always. Hoping to increase some muscle mass and continue to decrease body fat. After two weeks, if this doesn't seem to be working, I may go back to the May strategy.
Ate a little over my goal tonight, so will adjust tomorrow.
No Tanita numbers tonight. Will weigh in tomorrow morning.
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 160 carbs, 40-50 fiber, 200 protein, 2160 cals
Today ate: 91 fat, 279 carbs, 62 fiber, 197 protein, 2573 cals (2373 used, 200 surplus)
Running avg: 91 fat, 279 carbs, 197 protein, 2573 cals (2373 used, 200 surplus)
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2573 kcal
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Fat: 90.60g | Prot: 196.54g | Carbs: 278.86g.
Breakfast: Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Bear naked Bear Naked Peak Protein Original, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Navitas Naturals Organic Raw Chia Seeds, Blueberries, Now Real Food Golden Flax Seeds, Organic India Whole Husk Psyllium, Grapes, Dannon Oikos Greek Nonfat Yogurt - Plain. Lunch: dannon Light & Fit Greek Yogurt, Yellow Sweet Corn, Blueberries, Smoked Beef Sausage Stick, Oscar Mayer Deli Fresh Black Forest Ham. Dinner: Chicken Breast (Skin Not Eaten), Baked Sweetpotato (Peel Not Eaten), Bolthouse Farms Chunky Blue Cheese Yogurt Dressing, Lettuce Salad with Assorted Vegetables, Safeway Salad Toppers seeds n soy, Radish, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Tomatoes, Onions, Cucumber (with Peel). Snacks/Other: Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Blueberries, Fiber One 80 Calorie Cereal - Chocolate, No Name Sponge Cake, Kraft Cool Whip Lite, Blackberries, Strawberries, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2379 kcal
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Exercise:
Walking (exercise) - 3.5/mph - 37 minutes, Resting - 15 hours and 30 minutes, Sleeping - 7 hours and 53 minutes. more...
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