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Still chalking this one up to water and such. It's giving me a renewed focus on curbing snacking. I'm going to change up my eating structure. I'm keeping with the 16:8 IF, but instead of (2) big meals, I'm going to do 3.
In the past I've done about 450 cal lunch and 650-700 cal dinner with just random snacking whenever I get hungry making up the other calories.. The random snacking is where I lose control of my daily calorie intake.
New plan is to go 30,30,40 and change back to 1,700/day. (that's where I've been ending up anyway)
Based on metabolism estimate at 2,610kcal, 1,700kcal per day gives me an estimated 1.82lb/week deficit. I know these are all exact numbers for estimates, but I'm a numbers guy. This would put me at about 4 weeks until 170lb goal which HOPEFULLY helps me cross the 12%BF threshold.
The 30/30/40 meal plan will give me 3 meals:
1. 510 kcal lunch at ~1130-1pm. Focus on lean protein and veggies.
2. 510 kcal afternoon snack at ~3-4pm
3. 680 kcal dinner at 5-8pm
Protein: Goal is 30% or about 130g per day.
Carbs / Fat: I've found it hard to manage THE BIG THREE all together daily, but they seem to average out fairly well at the end of the week. I'm going to pull my focus out of carbs & fat and just re-up my focus on limiting processed flour, sugar, and sodium.
Really at the end of the day, the calorie deficit is my goal. From what I've found thus far, managing the carbs and fat FOR ME provides for very minimal difference in my weekly results.
All of this is in thinking through my new goal statement.
Good day all!!!
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80.3 kg
Lost so far: 2.9 kg.
Still to go: 3.2 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 02 February 2017:
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1705 kcal
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Fat: 63.56g | Prot: 137.64g | Carbs: 138.99g.
Breakfast: Coffee. Lunch: Ghirardelli 60% Cacao Dark Chocolate Squares, Birds Eye Steamfresh Broccoli, Cauliflower & Carrots, Planters Mixed Nuts, Birds Eye Steamfresh Asparagus Spears, Nature Raised Farms Gluten Free Grilled Chicken Breast Strips. Dinner: McDonald's Premium Roast Coffee (Large), McDonald's Unsweetened Iced Tea (Large), Dinner Rolls, Baked Sweetpotato (Peel Not Eaten), Onions, American Value Green Beans (Canned), Beef Chuck (Arm Pot Roast, Trimmed to 1/8" Fat). Snacks/Other: Cuties Clementines, Nature's Own Honey Oat Bread, Vlasic Dill Relish, Kraft Miracle Whip Dressing, StarKist Foods White Albacore Tuna in Water (Pouch). more...
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Gaining 0.6 kg a Week
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 Comments
Haha, I can get like that with numbers sometimes, too, but for different reasons! I can tell the wheels are turning when you talk about your plans! In the end it's relatively simple, but it all sounds so complicated seeing it all together on paper! ;)
02 Feb 17 by member: Meadow Mist
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Sounds like a plan. Snacking can be tricky. It can be a problem for me too...
02 Feb 17 by member: John10251
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Thanks all! Meadow.. I'm one of those weird people that can look at a page full of numbers and make complete artistic sense of it haha.
02 Feb 17 by member: Timg2500
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John.. The second meal today at 3pm has made a huge difference so far. It's both given me something to look forward too (seeing a huge "snack" on my desk) and filling too. I'm having some sugar cravings I can tell, but not bad and easier to not give in.
02 Feb 17 by member: Timg2500
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Yep, sometimes I do a math page for school and really just like how it looks! ^^ Glad you're doing three meals a day now, that should help with snacking a lot!
02 Feb 17 by member: Meadow Mist
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I've found three keys for me to keep me on track with cal intake, and keep me from being hungry. I eat only low glycemic fruits and veggies. I've done away with bread (95%) and foods containing white flour. I stay away from all sweets. The exception to this is at our Wednesday Bible study witch is always preceded by pot luck. This is my cheat meal. When I stick to theses three (forgot, stay away from bad fats) I DO NOT get hungry and have to force myself to eat my after lunch snack.
03 Feb 17 by member: adamevegod
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Timg2500's Weight History
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