Monday, October 29, 2012

MONDAY


303 DAYS MAINLY WHEAT FREE

8/15 DAYS SIGNIFICANT ACTIVITY


TOTAL WEIGHT LOSS FOR 2012:- 26.5 kg/58 lbs


Welcome to my new readers. 

It's never too late to change your life for better.



1150 calories 
101 gm fat (79%)
46 gm protein (16%)
14.5 gm carbs (5%)


THOUGHTS .......

The crazy maths continues.

I'm really am trying to work this out Deb. I guess I will keep tweaking things and weigh the results against general well being and weight loss.

According to Dr. Layman on Jimmy Moore's podcast one should eat 1.4 - 1.5 grams  protein per kilo of Ideal Body Weight. He concedes that people might want to eat according their ideal weight rather than current weight. He also talks about an optimal level of 90 grams per day divided into three equal meals but I'll do it my way for now.

If my weight target is somewhere around 59 kg/130 pounds, that suggests my daily intake of protein should be around 82 grams. It seems as awful lot when I am happily eating 46 grams per day currently. 83 grams of protein @4 calories per gram = 328 calories. This is meant to be less than 20% of my daily calories.

328 is 20% of 1640 calories. I can accept that many calories but I do not want to go to 20% protein.

328 is 16% of 2050 calories and that is too many foe me to consider right now especially as it also means a huge increase in fats.

Here's the breakdown .....


1640 calories
328 calories protein = 20% (82 gms)
1230 calories fats = 75%  (136 gms)
82 calories carbohydrates = 5% (16 gms)

My preferred ratio is a maximum of 16% of calories from protein and that makes things more difficult.

2050 calories
328 calories protein = 16% (82 gms)
1619 calories fats = 79% (179 gms)
102 calories carbohydrates = 5% (25 gms)

This is more calories than I am prepared to consume right now.

I have looked at these tables and decided to continue with what I am doing for few more days. That will give me time to decide what my optimal diet should be.

NB I am eating way more than 300 gm of food. These numbers represent pure nutrients not counting water, fibre and whatever. I am using a program called Perfect Diet Tracker.

Tomorrow is a good day out, maybe stressful. We are going to Thames as i have an appointment with the opthalmologist.

We spent a whole lot of time planning a trip away next week. John has an appointment at Waikato Hospital next Monday We'll spend Sunday night in or near Hamilton, four nights in New Plymouth and 2 nights in Rotorua. I am holing for good weather.

REPORTING BACK .......


After Lunch = 304 cal
Fats = 71.7%
Proteins = 34/1%
Carbs = 3%
After Dinner =  914cal
Fats = 78/8%
Proteins = 16.7%
Carbs = 4.4%
After Snacks and Drinks = 1158 cal
Fats = 73.6%
Proteins = 13.5%
Carbs = 5%

Eight calories were over my limit and the glass of red wine threw my ratios out by reducing the perfect proportion of fats. I'm really happy with theses results. Although it would have been sensible to eat my first meal of the day before 3.30 pm. Cream in my coffee is working like an appetite suppressant,



HOW DID I DO? .......

I planned to have a long soak in the bath but fiddled with this and that until the day was gone.

Good day and I'll have my soak tomorrow morning. It soothes my skin problems as well as being indulgent.


Lunch/snack 3.30 pm: wedge camembert, lamb chop, cherry tomato, 1.4 avocado.

Dinner:- Mushrooms and bacon

Snacks:- Used up all my calories

Drinks:- Water x 0
Flavoured Tea Infusions x 4
Cream coffee x 2
Glass red wine x 125 ml

Daily Goal:- 1.5lt or 5 - 6 cups large *yes*

Exercise:- Walk or Cross-trainer *yes*

30.5 minutes cross-trainer = 8 km

September Total:- 47.5/60 km

BP:- 11th May 2012, 147/75
23rd May 2012, 135/75
15th June 2012, 135/85
17th July 2012, 137/75
3rd September 2012, 125/75 ... Meds changed. Accuretic becomes Accupril.


Weigh In approximately 7.30 am

1st September:- 87 kg/191.5 lbs
1st October:- 88 kg/193.5 lbs
Start Weight:- 114 kg/251 lbs

2012 Weight Loss History
January:- 10.5 kg/23 lbs
February:- 3.5 kg/7.5 lbs
March:- 3.5 kg/7.5 lbs
April:- 3 kg/6 lbs
May:- 1.5 kg/3 lbs
June:- 2.5 kg/5.5 lbs
July:- 1 kg/2 lbs
August:- 4 kg/8.5 lbs
September:- 1 kg/2 lbs
October:-

No comments:

Post a Comment