So, on December 2, 2019 I took the measurements. My weight is 128.1kg at 38.2%bf. I'm using a Garmin scale and always weigh myself after a cup of coffee first thing in the morning.
For the last week I tracked what I was eating with MyFitnessPal and discovered that I'm snacking WAY more than I was expecting, and eating WAY more sugar than I thought. I also discovered that I'm eating those snacks in the afternoon more than any other time.
First I headed over to the JSA Macro Calculator to figure out what he thinks my protein intake should be, and its fucking huge!
So, I decided to go with 150g to start with. I think this is a more reasonable number, but if I start to notice that I'm going over my calories, I'm hungry or start losing lean mass, I will up the amount of protein to the JSA number. So to start, from the Keto Calculator I'm going with this macro goal:
One of the great things that the Keto Calculator gives is a projection over the next year. This is what my year may look like.
The following image is assuming a net calorie intake of 1700cals, and it puts me at my goal weight in a year (I adjusted it that way).
I'm pretty sure I can beat this goal by following my detailed plan in Part 2 of #noloafingloseit. This graph assumes very minimal movement, and very little supplementation. Its just eating less.
The Plan includes 5 dimensions:
These aren't in order of importance. I think number 4 is likely the most important for lifelong success. Getting started its important to see immediate results, and this plan helps me see immediate results motivating me to do more work.
I will be continuing with these updates at least once a week, and after 6 weeks or so I will start including progress graphs.
If you want to join comment below and use the #noloafingloseit topic. I will be reading everything that is posted there.
Cheers,
NL
