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Made some adjustments.
1. RESEARCH. Found that for my BMI to be within normal range (btwn 18-25), my weight should be 121-164.
2. CALCULATE. Then, I did a bit of calculations and adjusted daily caloric goal - reduced to 1200.
- 1000 cal should yield 2 lbs/wk loss. 1500 cal should yield 1 lb/wk. Knowing this will help me with decision making.
3. BABY STEPS. I split my overall weight loss goal in half.
- So, 20 lb loss will be my "near-term" goal.
- Once I axe those 20 lbs, I'll then work on the final 15-20 lbs.
- I think/hope having 2 steps - with each a bit less daunting and more do-able may work out well for me. I looked at some of my buddy's pages and saw some of you have done that. Maybe it'll work.
4. RATIOS. Finally, I adjusted macros to 40-30-30. I feel better and fuller for longer with higher protein intake.
Maybe these tweaks can help me make some real progress.
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80,7 kg
Sejauh ini Berkurang: 4,9 kg.
Sisa: 15,0 kg.
Diet diikuti: Cukup Baik.
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1183 kkal
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Lemak: 32,30g | Prot: 73,18g | Karb: 162,11g.
Makan Pagi: Kellogg's Special K Protein Plus Cereal, Milk (2% Lowfat Without Added Vitamin A and Nonfat Solids). Makan Siang: Bananas, Pure Protein Chocolate Shake. Makan Malam: Kroger Enriched Thin Spaghetti Noodles, Homemade-Style Spaghetti Sauce with Beef or Meat. Camilan/Lainnya: Ghirardelli Milk Chocolate Squares with Caramel Filling (1), Newtons 100% Whole Grain Cookies. lagi...
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2348 kkal
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Latihan:
Kerjaan Kantoran (Dibalik Meja) - 9 jam, Tidur - 8 jam, Istirahat - 7 jam. lagi...
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berat badan stabil
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