I'm now in uncharted territory. This is my lightest weight of my adult life.
The diet I'm following is an IIFYM type diet with calorie cycling. I have a range for protein of 0.7-1.0 g/lb LBM, and a limit I try to stay under for fat of 90 g/day. Carbs are flexible based on the calorie target for a day. I try for 1-2 days of lower calories followed by 2-3 days higher. My goal average is 2150 cals/day.
I incorporate strength training as part of my fitness. I also try to get in more NEAT activities such as just walking around, getting out of my chair every half hour, using my desk at work in stand mode, etc. I do get out and run every once in while as well for high intensity exercise (keep my heart rate at >90% estimated max).
I know some don't believe it, but it really is about calories in vs. calories out. Everything else is just a detail.
I hope everyone is having a great Wednesday!
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212.2 lb
Lost so far: 20.8 lb.
Still to go: 12.2 lb.
Diet followed reasonably well.
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Diet Calendar Entry for 06 April 2016:
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2283 kcal
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Fat: 58.65g | Prot: 206.12g | Carb: 233.65g.
Breakfast: Fresh Selections Baby Bella Sliced Mushrooms, MusclePharm Combat Powder - Cookies 'N' Cream, Kirkland Signature Egg Whites, Farmers Harvest Free Range Organic Large Brown Eggs, Cumberland Gap Hickory Smoked Ham Steak, Great Value Almond Milk Vanilla Unsweetened, Quaker 100% Whole Grain Oatmeal, GNC Salmon Oil 1000. Lunch: Cumberland Gap Hickory Smoked Ham Steak, Great Value Brown Rice Natural Whole Grain Rice, GNC Salmon Oil 1000, Kirkland Signature Organic Salsa - Medium, Great Value Sliced Jalapeños, Tasteful Selections Honey Gold Potatoes. Dinner: Baked Sweetpotato (Peel Eaten, Fat Not Added in Cooking), Asparagus, Coleman Natural Organic All Natural Boneless Skinless Chicken Breasts, GNC Salmon Oil 1000. Snacks/Other: Oil Popped White Popcorn, Broccoli, Bob's Red Mill Steel Cut Oatmeal, Great Value Almond Milk Vanilla Unsweetened, MusclePharm Combat Powder - Cookies 'N' Cream. more...
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losing 1.9 lb a week
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Comments
Good job sounds like u found a nice plan. I get emails from IIFYM. It's cool if u understand it and not think u can just eat anything and everything as long as it's within your macros lol. Oh boy the science of all things.
06 Apr 16 by member: Mistybenner
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Awesome job CH...great to hear your story!!
06 Apr 16 by member: Steven Lloyd
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Really? I am so excited for you...IIFYM is a great plan. I also believe calories in, calories out. I never argue about HOW a person loses, it is the WAY some people decide THEIR way is correct. i also think calorie cycling and carb cycling is effective, too.You are rocking it!
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Great job! Keep up what works for you. :)
06 Apr 16 by member: izzypup68
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06 Apr 16 by member: jparlett
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You're doing great, CH! And it's exciting to be at a 'lowest ever' weight! You're probably fitter than ever, too. Well done! I think we'll probably see you at 200 soon?
07 Apr 16 by member: heidij123
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Fantastic, and agree re: IIFYM!
07 Apr 16 by member: real_gone_girl
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07 Apr 16 by member: FrankieBluEyes
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