Interesting? If you go by my calorie deficit for the week, one would not expect any weight loss for me this week. Yet, it seems my 2 high calorie days (but good calories) triggered something in my metabolism... maybe? I had a couple of unofficial weigh-ins this week register 178 lbs... 2 lbs down from last weeks official weigh-in. After being 178 yesterday morning, and being 180 last night RIGHT AFTER SUPPER, I woke again to find 178 lbs...SO I AM CLAIMING THAT! And all with no exercise since 2/1 when I injured my shoulder.
Anyway, I have changed my new goal weight to 170 lbs. If my calculations are correct, that should put me at about 15% body fat. At 183 my spreadsheet and measurements said I was at 21.91%, so I think I am right at 20% body fat now, at 178 lbs.
|
80,7 kg
Tappat hittills: 10,0 kg.
Kvarvarande: 3,6 kg.
Kosten följs: Ganska bra.
|
Visa kostkalendern, 12 februari 2016:
|
2887 kcal
|
Fett: 124,72g | Prot: 129,49g | Kolh.: 331,37g.
Frukost: Clif Bar Clif Bar - Crunchy Peanut Butter, Trader Joe's Organic Turbinado Raw Cane Sugar, Coffee. Lunch: Grilled Chicken (Skin Not Eaten), Tortilla Corn Chips, Guacamole, Refried Beans (Canned), Mexican Rice. Middag: Sam's Club Supreme Pizza. Snacks/Annat: Buttery Flavor Popping & Topping Popcorn Oil, Gourmet Popping Corn Original, Coarse Sea & Himalayan Salt, Salted Sweet Cream Butter, Hershey's Caramel Syrup, Breyers Natural Vanilla Ice Cream, Clif Bar Builder's Bar - Crunchy Peanut Butter, Clif Bar Builder's Bar - Crunchy Peanut Butter. mer...
|
Tappar 0,6 kg per vecka
|
![](https://m.ftscrt.com/static/images/box/membersicon.gif) Kommentarer
Congrats! And, I remember the shoulder injury - doing any better?
|
Man , it's been said that...If you stay within your deficit you will lose weight, even if you don;t exercise vigorously. every movement is some calories burned. awesome!
12 feb 16 av medlem: -FatWarrior-
|
A little... out off the sling but 2 more weeks before follow up to determine if I need surgical intervention.
12 feb 16 av medlem: ckworksalot
|
Ahhh..best of luck - hope you do not need surgery!
|
me too! I have had enouch surgery for 1 year!
12 feb 16 av medlem: ckworksalot
|
And to further demonstrate how crappy/salty food affects the body... while I did eat fairly clean this morning and afternoon, the wife brought home leftover sam's club pizza from the office for dinner. I normally ignore it and make my own food, as I don't make a habit of eating cheese or heavily processed bread dough and pepperoni. Tonight, I just wasn't up to heating up a can of black beans. Feeling good about 178 lbs, I figured what the heck... 2 slices of pizza won't hurt. Then my niece came over to hang with my daughter and she brought ice cream (something else I don't normally consume)... and then they wanted my famous popcorn with real butter and salt after that! Again, not binge eating... just fellowshipping around food and I hit roughly 2900 cals for the day for a 900 cal surplus... not even a 1/4 of a lb (calorie-wise). I just got on the scale (about 2 hours since eating all that) and it says.... DRUMROLLL..... 184 lbs!!! 6 lbs swing since this morning!
12 feb 16 av medlem: ckworksalot
|
Can you clarify... you ate 1/4 lb of food and gained 6 pounds? sorry If i miss read your entry.
12 feb 16 av medlem: -FatWarrior-
|
On a simplistic level, a lb of Fat is equivalent to 3500 calories... so if you maintain a 500 calorie deficit per day for a week you should lose 1 lb of Fat (500 × 7 days= 3500). Conversely, if you have a calorie surplus you will gain Fat (or muscle if you do it right). Thus, in theory, my 900 calorie surplus yesterday should equate to 900 ÷ 3500 = .257 lbs of Fat gain, or 1/4 lb! So, to answer your question, yes, I ate 1/4 lb of food in calories, but gained 6 lbs on the scale. I suspect the pizza and popcorn and other food i ate yesterday may have weighed only 3 lbs scale weight, but all the salt made me retain every bit of water I took in, thus the 6 lbs on the scale at the end of the day. Drank a bottle of water before bed to flush the salt, and woke up to 182 on the scale... thats pre BM and probably still holding some water! (Why I dont weigh every day).
13 feb 16 av medlem: ckworksalot
|
... AND.... back to 179 again tthis morning pre breakfast, post BM, even after last night's slight surplus. Had I not understood the correlation between salty/processed food and fluid retention, I might have been discouraged with yesterdays 6 lb "gain". However, armed with a LITTLE nutrional knowledge, I knew what to expect and took it all in stride! ARM YOURSELVES MY FS FRIENDS, ARM YOURSELVES!
14 feb 16 av medlem: ckworksalot
|
... AND... back at 178 lbs this morning (pre breakfast, post BM).
15 feb 16 av medlem: ckworksalot
|
Fat is between 3200 - 3700 calories per pound. A calorie deficit of 3500 calories is NOT 3500 calories worth of Fat being lost. You cannot gain muscle without gaining fat, and you cannot lose fat without losing muscle and burning carbohydrates (if you have any left to burn). It is why calorie counting is not an exact science and a calorie does NOT equal a calorie.
15 feb 16 av medlem: mahjohn
|
Roger that on calorie counting not being an exact science Mahjohn, thus my caveat "on a simplistic level". For our FS buddies that are still obese or mobidly obese (as I was) I believe this simplistic approach works well for getting the ball rolling, and does not require a lot of "mental investment". As I consistently lost FAT for 3.5 months, my desire to increase my knowledge grew, and I learned some more of the finer details. Thus I lost the first 30 lbs, averageing 2 lbs lost per week, with calorie counting and the simplistic approach above. I ate balanced meals (20/35/45 fat/protein/carb macros), and opted for "clean" unprocessed foods as oftern as possible. After a week or so, this balanced approach eliminated all carb cravings once and for all. 20 years of binge eating became a thing of my past.
Woudl love to hear your thoughts on the attached article regarding gaining muscle and losing fat at the same time. Send me a message if you have a chance to read it.
http://scoobysworkshop.com/gain-muscle-lose-fat/
THanks for your service!
15 feb 16 av medlem: ckworksalot
|
|
|
|
|
Lämna en kommentar
Du måste logga in för att kunna lämna en kommentar. Klicka här för att logga in.
|
|
|
ckworksalot 's vikthistorik
|