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Day 4: Down 3 lbs since the Jan 1st. I know it is water weight, but at least the scale is moving to the left, I'm not starving myself, nor over-exercising.
Yesterday I hit my target range carbohydrate intake - I was at 82 grams for the day or 20% of my overall caloric intake. 40 grams were ingested at dinner though, so I need to bring that down to 30 grams or below (ideally 15). For Breakfast and Lunch I ingested .71 and 3.5 grams respectively - so I should bring those numbers up to at least 15 but no more than 30. The goal is balanced meals made up of protein, fat, non-starchy vegetables, and 15 grams of carbohydrates (no more than 30 at meals). Food is to be real where I can (in theory) pick it, milk it, hunt it, or fish for it.
As far as my supplementation, I have the multivitamin, B-complex, Flaxseed Oil, Gamma Linolenic Acid, and Magnesium covered. I need to go to the store though and get some St. John's Wort and 5-HTP. Those will make a big difference in my serotonin levels.
As far as stimulants, (alcohol and coffee for me), I've had no alcohol (wine) for 3 full days. I have had a cup of coffee every morning, but I intend to taper that off as I get further into the healing program. I don't want to do too much at once (this isn't my first rodeo.)
I slept like a big 'ole bear last night though, just shy of 10 hours!
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80.5 kg
Lost so far: 0.6 kg.
Still to go: 12.4 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 04 January 2019:
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1945 kcal
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Fat: 127.84g | Prot: 95.28g | Carbs: 95.35g.
Breakfast: Trader Joe's B - Complex, Pure Encapsulations Puregenomics Multivitamin, Whole Foods Market Flax Seed Oil Softgels (1000 mg), Land O'Lakes Salted Butter, Kroger Eggs (Extra Large), Food For Life Baking Company Ezekiel 4:9 Flax Sprouted Whole Grain Bread, Alacer Corp Emergen-C Raspberry, Bulletproof Upgraded Brain Octane Oil, Blue Diamond Almond Breeze Original Unsweetened Almond Milk, Regular Coffee, Green Giant Fresh Baby Cut Carrots. Lunch: Great Value Cod Fillet, Kroger Hearts of Romaine Lettuce, Ken's Steak House Red Wine Vinegar & Olive Oil, Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Land O'Lakes Salted Butter, Grape Tomatoes. Dinner: Trader Joe's Salad Palette Super Greens. Snacks/Other: Bulletproof Upgraded Brain Octane Oil, Twinings Wellbeing Blends Chamomile, Honey & Vanilla Tea, Trader Joe's Low Moisture Part-skim Mozzarella Light String Cheese, Trader Joe's Raw Pumpkin Seeds, Beachbody Shakeology (Strawberry), Blue Diamond Almond Breeze Original Unsweetened Almond Milk. more...
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2563 kcal
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Exercise:
Precor EFX - 1 hour and 15 minutes, Resting - 12 hours and 50 minutes, Sleeping - 9 hours and 55 minutes. more...
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Losing 4.1 kg a Week
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