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Four straight days with weight gains. Small gains, to be sure, but gains nonetheless. I've been a little high on carbs and a little too low on fat for my LGLCHF program. Also, my kCal deficit was reading at around 500, which, I've learned is too small given that my calorie in/out counting is off by anywhere from 300 to 500 kCal.
I have my deficits back to October of last year, and they add up to almost 16 pounds of fat! Since that time, though, I've lost less than 5 pounds. So, something is wrong in my calculation of the deficit - I'm aware of it, so I adjust for it in my daily planning. However, it becomes problematic when I'm trying to maximize fat loss and minimize muscle loss - the calculations depend on accuracy in the CICO numbers. To correct them, however, step one is to buy a food scale, and actually use it! I'm not there yet. I don't want to be weighing my food precisely, carefully reading every food label to identify exactly what's in my food. I'm okay with a little uncertainty, because I'm doing okay so far - not great, but definitely okay. So, I just try to get as close as I can, and I watch what happens, and I have to deal with the erratic results.
The other thing going on is my hunger. A few days back, I complained about not feeling hungry, not being able to get enough macros because I was filling up. That's no longer a problem. I'm definitely hungry the past few days. LOL. Careful what you wish for, I guess? Not that I wished to be hungry, I just noted that I wasn't, and thus, eating was becoming a chore, which isn't all bad, especially if you want to lose.
Anyway, my goal for today is to be active - which should be no problem - focus on my macros, and lay off the carb snacks. My target deficit is around 1000 kCal, with a max of 1200. That's a safe, fat-only loss, with a nice margin for error.
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184.6 lb
Lost so far: 0.4 lb.
Still to go: 14.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 26 February 2014:
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2245 kcal
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Fat: 93.68g | Prot: 182.47g | Carb: 168.16g.
Breakfast: Pace Picante Medium Salsa, Tyson Foods Boneless Skinless Chicken Breasts, Fresh Selections Baby Bella Mushrooms, Great Value Shredded Mozzarella Cheese, Great Value Frozen Sweet Peas, Kroger Break-Free Real Egg Product, Colorado Proud 2% Reduced Fat Milk, Tazo Chai Spiced Black Tea Latte Concentrate, Colorado Proud 2% Reduced Fat Milk. Dinner: Tyson Foods Boneless Skinless Chicken Breasts, Prego Traditional Spaghetti Sauce, Hormel Original Pepperoni Slices, Private Selection Hand Crafted Provolone Cheese, Perdue Bourbon Glazed Chicken. Snacks/Other: General Mills Chex Honey Nut Cereal, Quaker Popped - Caramel Corn, Peanut Brittle, Kroger Salted Mixed Nuts with Peanuts. more...
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3691 kcal
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Activities & Exercise:
Weight Training (moderate) - 1 hour, Wii Fit - 15 minutes, Conditioning exercise (health club) - 2 hours, Resting - 7 hours and 15 minutes, Sleeping - 5 hours, Driving - 30 minutes, Desk Work - 8 hours. more...
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gaining 4.2 lb a week
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