I've decided to get formal with this even though I've been trying to be primal for about a month already. I just finished the book and now feel better about my knowledge base. Using the calculations/formulas from the book, here is what I have currently:
I am female, 5 feet 0 inches, 102 pounds. 19% body fat (a calculation I'll need to update in about a month, as it's about a month old). 80% LBM.
I am active...I have a desk job but strength train for an hour 3 times per week and do 30min of light cardio twice per week, resting twice per week as well. I calculated about a 1800-1900 Average Daily Expenditure.
However, based on my experience with "counting calories" I tend to put on pounds if I exceed 1500 per day on average, regardless my activity level.
SO...I'm using 1600 as my calorie level. I don't want to lose or gain weight. What I want to do is reduce my body fat percentage to 10-15% for starters. I am trying to build muscle and get the strength-training physique.
I need 80g of protein per day = 320 calories
I need 75 g of carbs per day = 300 calories
I need 108 grams of fat per day = 980 calories
The fat is making me feel disoriented, admittedly. I have no idea how I'm going to eat that much fat in a day without drinking EVOO straight from the bottle.
Anyhoo, I registered at Fitday.com and plan on tracking my intake for a week just to get an idea of where I am, to see how "close" I am in doing this by currently not really thinking too hard about it. I'd prefer not to have to obsessively weigh and measure my food, but I will do that if it turns out I'm actually way off.
Today I'm attempting my first 24-hour fast. I ate dinner last night (cheated and had a small piece of pastry for dessert as I was at a friend's house and didn't want to be rude...but this is the first "grain" I've had in weeks and figured the high fat content might balance it out), and won't eat again until dinner tonight. It is now almost lunch time and I'm feeling hungry but good. I had a normal workout this morning, drank a cup of black coffee with a little stevia, and had my creatine (no calories) after my workout. Otherwise I'm just drinking water. I lifted weights for an hour this morning and did a 10-min light cardio warmup.
For dinner tonight I plan on "breading" some chicken breast in almond flour and sauteeing in coconut oil. Might make a balsamic-olive oil-mustard dipping sauce for it. Will also saute some veggies in olive oil. Will drink one beer (Fat Tire...yum) with dinner and make a sorbet out of a handful of frozen berries and coconut milk.