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Monthly Macronutrient Breakdown

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  • Monthly Macronutrient Breakdown

    So I have been tracking my Macronutrient data daily and recently (November) I started also logging my caloric expenditure.

    Basically, I would log everything I ate into myfitnesspal.com and record the total calories, fats, proteins, carbs. I would also wear a fitbit one pedometer and record how many steps and calories burned for the same day. In minus out is deficit. For my added primal bonus I also tracked sleep and sleep efficiency. (When worn to bed, the fitbit tells you how many times you wake up during the night and how "Efficient" is your sleep.

    Anyway, I haven't posted this since August and wanted to get a few months up to see if anybody would comment on the data.

    Here was my August data post:

    http://www.marksdailyapple.com/forum/thread65519.html

    Data for September:
    2012-09-Macro Data.jpg

    Data for October will not be shared as it was not a primal month. (I got married, went on a honeymoon, and hosted international visitors during the month.) Anyway, moving on...

    Data for November:
    2012-11-Macro data.jpg

    As you can see where I started tracking the fitbit data, my next goal is to start making some improvements to my sleep and carb intake.

    I am also thinking that a goal to be over 10,000 steps per day would be good for improving my overall need to move more slowly.

    Looking forward to the comments
    Regards,
    ~ Chris

  • #2
    December is starting to go a lot better than November and October. I have found some motivation to get at eating low carb.

    I've also started taking vitamins, thinking that might help. I posted this in another forum, but I didn't see any replies, so I figured I'd put something here also...


    Mondays:
    - Super Pack (MultiVitamin pack -from Beverly International)
    Tuesday through Sunday:
    - Fit Tab (MultiVitamin -from Beverly International)
    - GNC Triple Strength Fish Oil + Vitamin D3, Softgels
    Everyday:
    - IGF-2 by Applied Nutriceuticals (Before Bed)
    - L-Carnitine Plus Raspberry Ketones by Top Secret Nutrition (Twice daily)
    Occasionally:
    - protein shake post workout: Gold Standard 100% Whey by Optimum Nutrition.
    Regards,
    ~ Chris

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    • #3
      Just a quick update:

      6/30: 225lbs (Waist 46.25")
      7/30: 212lbs (Waist 44.0")
      8/31: 204lbs (Waist 42.5")
      12/21: 199lbs (Waist 41.5")
      Regards,
      ~ Chris

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      • #4
        I smell an engineer ;P
        -Ryan Mercer my blog and Genco Peptides my small biz

        Comment


        • #5
          Originally posted by ryanmercer View Post
          I smell an engineer ;P
          Very guilty. I don't even need to ask what are the clues...
          Regards,
          ~ Chris

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          • #6
            Originally posted by bluechip View Post
            Very guilty. I don't even need to ask what are the clues...
            heh
            -Ryan Mercer my blog and Genco Peptides my small biz

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            • #7
              Great job! Looks like your really working to dial things in.

              Personally, I ditched the fish oil a couple years ago. I shoot to eat about 1lb or more of seafood/week instead....usually sardines and salmon with plenty of bivalves.

              Right now I only supplement D3 and magnesium. The magnesium probably isn't even needed and I haven't noticed any effect, but oh well.

              You doing some bone broth? Winters a good time of year to add it in if not.

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              • #8
                Lol engineer too and the first thing my wife said was they spread sheet looks like something I do.

                Comment


                • #9
                  Originally posted by Neckhammer View Post
                  Great job! Looks like your really working to dial things in.

                  Personally, I ditched the fish oil a couple years ago. I shoot to eat about 1lb or more of seafood/week instead....usually sardines and salmon with plenty of bivalves.

                  Right now I only supplement D3 and magnesium. The magnesium probably isn't even needed and I haven't noticed any effect, but oh well.

                  You doing some bone broth? Winters a good time of year to add it in if not.
                  I've been debating the fish oil. I started taking it prior to going primal due to my HDL numbers, and now I eat more fish so I debate if it's needed. My numbers have gotten a lot better, so I'm not sure. What are you taking for D3? I think if I drop the fishoil I need to find a different supplement for D3.

                  I am not currently doing bone broth. What is it? (Meaning what's in it) How do you prepare it?
                  Regards,
                  ~ Chris

                  Comment


                  • #10
                    Originally posted by CSPartan View Post
                    Lol engineer too and the first thing my wife said was they spread sheet looks like something I do.
                    If you noticed every month I add to the data that is collected. I wrote a macro to pull the data automatically from the tracking sites (Myfitnesspal.com and fitbit.com)

                    Long live the nerds!
                    Regards,
                    ~ Chris

                    Comment


                    • #11
                      Originally posted by bluechip View Post
                      I've been debating the fish oil. I started taking it prior to going primal due to my HDL numbers, and now I eat more fish so I debate if it's needed. My numbers have gotten a lot better, so I'm not sure. What are you taking for D3? I think if I drop the fishoil I need to find a different supplement for D3.

                      I am not currently doing bone broth. What is it? (Meaning what's in it) How do you prepare it?
                      Really I stopped the fish oil because I started eating more fish and my O6 was naturally low with Primal. It just became an unnecessary expense. Most D3 comes from the same place ....lanolin via sheeps wool...the difference is how it is packaged. Its a fat soluble vitamin so you just wanna be certain its not packaged in vegetable or canola oil. Mine comes in liquid form (organic olive oil) with a dropper to measure out.

                      As to bone broth here is some info with a recipe The Jade Institute | Bone Broth for Health Building: Nourishing the Liver and Kidneys
                      Last edited by Neckhammer; 12-27-2012, 03:46 PM.

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