4 days, 3.4 lbs.
Sunday morning weigh-in: 199.6
Wed. Morning weigh-in: 196.2
Changes thus far:
No alcohol.
Weighing, portioning, and tracking all food intake. —-I’m not setting a Diet plan yet because I need to Allow my body, diet, and metabolism, to reach equilibrium before making more changes. My calories are probably down 750/day or more just from the lack of alcohol ( bottle of wine+? Shame prevented me from tracking the alcohol, and laziness kept me from weighing and portioning the food.) Since tracking, starting Monday, my daily cals are around 1600/day. Macros are 65%F, 25%P, 10%C. That won’t last long though. My body is going to recognize the drop in kcals and up my hunger in the next few days. I’ve been here before. I’m definitely full on keto adapted, despite all the alcohol, because I have no carb cravings and I easily make it until 10:30am before having my morning snack, usually an ounce of mixed nuts. I’m eating that morning snack for the way it makes me feel, not out of necessity. Lunch at 12:15 is a salad, Topped with 4-8oz of meat (beef sirloin, lamb leg, chicken, always fairly lean), 20g chunk of cheese, couple of hard boiled eggs (sometimes) from our hens out back, 14g of olive oil, 7g r wine vinegar. Last night I made coconut butter, so I had 40g of that for lunch desert. I was full and happy till dinner at 5:45. I drink water (sparkling, lots) and coffee (espresso in the am plus 1-2 cups of black joe throughout the day). Dinner is meat and veggies, broccoli, Brussels sprouts, asparagus, cauliflower, zucchini, celery root… desert is unsweetened chocolate. After logging just now, I see that Today I actually hit 2100 kcals, so My prediction of higher cals instinctively is proving correct already! I’m expecting within a week to be able to eat to satiety and stay under 2800 kcals, and I won’t limit it until I hit that #.
My plan for the next month is to find my new set point weight and diet, then perhaps begin a light carb cycle/refeed, scheduled around high activity days. Carbs to consist of oats, beans, rice on heavy days, and sweet potatoes.
I’m trying to work physical activity back into my life. Right now my occupation is very sedentary, and home life is very demanding (2 kids, remodel, baby on the way, side-gigs, continuing education… busy!). I never thought that it would be difficult to find a spare 1/2 hour for working out, yet here I am.
I did manage one set of 6 pull-ups today. I’m going to work towards higher daily reps. Same with pushups. I’m not going to get too down on myself, instead I remind myself that every journey begins with a single step. That puts me at least one step ahead of where I was last month. Furthermore, I’ve been down this road before, so I know that the only thing that can hold me back is my lack of will. I won’t let that stop me.
Good night t-nation.
