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I had a tough day yesterday, I posted but the site bounced my post. bottom line my one leg I had worked on cramped up at 3am and I could not get back to sleep. lazed around the first few hours before I got my steam up.
doing some research on other sites, I re evaluated my calorie requirements along with my protein needs. I found this site is a bit too generous with my maintenance calorie recommendation, here it is 1700 and the average on the wide web is in the 1270 to 1420 range. they all vary a little. I use the lowest activity level. the extra exercise I log from my stationary bike, my resistance work is burning up my extra calories for weight loss. It is enough calorie burn for a one to one and a half pound loss a week.
After my earlier research made me realize my protein level was way too low and I updated my macro calculator estimates, I am going to update my calorie requirement too. My protein range is from 58 grams minimum to 91 grams max. I am picking the 74 to 75 as my sweet spot to test drive. this week I have found that the extra protein is definitely helping in my workouts. I will adjust this over time as I test how I feel after another week or so, I may up it a little more.
Since I do a lot of workouts and burn a lot of energy, I am going to set my calories at maintenance level give or take a 100 calories. I am going by the 1370 range which is pretty much the lower end of the average of the sites I researched.
with my protein set, my carbs set, the fat level fills in the balance of my calorie requirement. That varies from day to day.
I think my stall after 20 pound loss, was because I was too low on protein and trying to drop my calories lower and lower to try and shake my diet loose.
I will test drive this raised protein and raised calorie level. I know odd right, weight stall and I raise my calories. If I was not exercising I may have a different tactic, but I think my body was going into a slow down because I was not giving it enough.
I am not in a rush to get to my ideal weight now that a big chunk of the fat is gone. Now working toward my long range goal and eventual maintenance level. this is my favorite keto calculator. I like that it gives me a range to help guide me. https://keto-calculator.ankerl.com/
and on another note, I read an interesting article about jumpstarting your metabolism in the morning. It suggested eating protein, not just fat will get your body humming. So while I am not hungry when I first get up, I am going to make sure I get protein first thing in the morning.
Diet Calendar Entries for 13 July 2018:
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1211 kcal
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Fat: 90.19g | Prot: 71.63g | Carb: 32.89g.
Breakfast: Baby Spinach, Publix Extra Large Eggs, Coffee (Brewed From Grounds), Organic Valley Heavy Whipping Cream. Lunch: Pork Chops or Roasts (Center Rib, Bone-In), Cauliflower, Zucchini, Hass Avocado. Dinner: stuffed peppers. Snacks/Other: chocolate fat bomb. more...
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2087 kcal
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Activities & Exercise:
Bicycling (slow) - 11/mph - 1 hour and 50 minutes, Resting - 14 hours and 10 minutes, Sleeping - 8 hours. more...
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