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Woke at 224.2, up 5.0 pounds from yesterday at this time. Lots of water retention after a 4000 calorie/465 carb grams day. Had a blast, though. Last blowout of 2015 and a new plan for January. Last month, averaged my Basal Metabolic Rate (BMR) of 1824 (according to my Fitbit) with my daily calories burned minus 1000. That gave me an average calorie intake goal of 2121 per day. I largely adhered to that with the exception of three big single days of overeating. Still, I'm up 10 pounds from last year on average. So, I'm going back to a stricter formula for January. I'm going to begin eating my BMR of 1824 and then adding only 10 percent of any calorie burn above that number. So, if I burn 2500 calories, I will eat 1891 calories (2500-1824 = 676; 10 percent of 676 = 67.6; 1824 plus 67.6 = 1891.6). The real change is that even on day when I have a monster calorie burn like 4000, I'm still not going to eat 2400-2500 calories as I do now. For a 4000 calorie day, I will now eat 2041 calories (4000-1824 = 2176; ten percent of 2176 = 217.6; 1824 plus 217.6 = 2041.6. So, my calorie window will be very narrow. If I go over on a certain day, I plan to fast until dinner the following day. I'm also going to adjust my macro targets to 70 fat, 70 carbs, and 260 protein. Just doing what I did successfully at this time last year.
Today's Macros (in grams, rounded) (updated for January):
Targets: 70 fat, 70 carb, 260 prot, 50 fib, 1500 sod, 1950 cals (1946 based on burn)
Ate: 109 fat, 214 carb, 112 prot, 28 fib, 2623 sod, 2360 cals (3044 used, 684 deficit)
Running avg: 109 fat, 214 carb, 112 prot, 2360 cals (3044 used, 684 deficit)
View Diet Calendar, 01 January 2016:
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2360 kcal
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Fat: 108.92g | Prot: 112.08g | Carbs: 213.60g.
Breakfast: Egg, Albertsons Pepper Jack Cheese, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Spinach, Butter, Mushrooms, Plain Waffle, Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer. Dinner: Sandella's Margherita Grilled Flatbread, Baked or Broiled Salmon, Cheddar Cheese, Potato French Fries, Merlot Wine, Whiskey, Panera Bread Fresh Fruit Cup (Small), Sonic Jalapeno Burger. Snacks/Other: Clancy's Dark Chocolate Drizzled Caramel Corn, Trader Joe's Organic Raw Honey, Quest Chocolate Peanut Butter Protein Bar, Chocolate Cake (with Chocolate Frosting), Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Super B-Complex. more...
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