so, DG, when I look at your numbers what I see is that in 3 weeks you have lost 6 pounds of fat since you managed to keep your LBM the same. That would seem to me to be exactly what you want to do. Have you done any measurements?
While [B]for me[/B] I would consider those calories way too low at that weight, they actually seem to be working for you, right?
Just a reminder, that you can't expect to lose weight every week, or even in a regular progression. There will be jumps and stalls. Why not go back to a repetition of your first two weeks, though? Maybe that cream was good for you! :)
Ok, I have to say I am, so far, really loving this Up Day/Down Day stuff. Even staying within my macro percentages, being able to add in a few things that I had to drop in order to hit the numbers is really nice. ie. for my breakfast I added a couple of strawberries to my smoothie, and at lunch I can add back in an ounce of gouda, I may even be able to add a little treat at the end of the day depending on what I make for dinner. It feels so much less restrictive, and yesterday was actually pretty easy.
Oddly, after my up day, I woke up hungry-thus was worried if I would be able to pull off a down day. But woke up after a down day and did not feel like eating breakfast for about 3 hours. Weird.
I will happily eat 1300 cals & 55g of protein if you think this will work. This will give me macros of 17-3-80 which macro wise is not much different from the 16-2-82 I have been eating over the last 3 weeks. I just don't want to put on any more weight[/QUOTE]
Whether it will work or not is for you to discover. I was just making suggestions that might help, but as we know what works one week, does not always work the next. Moreover, what works for one does not work for another. GRRR. hate this weight loss crap.
So dairy is a no-no? Not what I wanted to hear. I could cut back on it but cutting it out completely would stress me to no end. Plus it would make cooking that much more difficult for me.[/QUOTE]
No. I think that dairy may be a no,no for me. I'm not speaking to anyone else's program. You have lost very well on NK with dairy. Whereas, I only lost 3 lbs in February after an 18lb loss in January which was at least half water. I was also heading for a low loss in March. I am just checking out all possibilities.
[QUOTE=Pebbles67;1128983]I have lost 3.5 lbs in the two days since I started the new macros, dropped dairy and artificial sweeteners. I only dropped calories by 500, so it is not just a case of cals in and out.
My new macros 75%/20%/5% 1400 cals (20% below BMR)[/QUOTE]
congrats!! Watch your calories.. I know when I went too low, I stalled.
[QUOTE=Sabine;1129146]Just a reminder, that you can't expect to lose weight every week, or even in a regular progression. There will be jumps and stalls. Why not go back to a repetition of your first two weeks, though? Maybe that cream was good for you! :)[/QUOTE]
Thank you for this. It is an important reminder. It IS frustrating when the scales or tape do not show a loss every week but we need to LEARN to take it in stride. Easier said than done :D
[QUOTE=athomeontherange;1129158]congrats!! Watch your calories.. I know when I went too low, I stalled.
Agreed. For that reason, I am following this experiment very carefully and precisely for a 30 day period. I have also dropped all non food calories (BPC) except for 1 TBSP CO in my am coffee. Therefore I am using all of my 1400 cals for real food.
My BMR is 1587 according to the keto chart. I am eating anywhere between 1550-1430 kcals daily. I'm still working on getting at least 3 workouts in a week. I'm figuring I need to get up between 5-530AM to get a workout in.
Glad I really don't have to give up dairy. I have this feeling that eating it keeps me sane.
[QUOTE=Black Timber;1129109] Eating beneath BMR (not just calculated but actual) for too long will of course lead to death.[/QUOTE]
It would take me a long time to die on `1200 cals. My body fat is more than high enough to keep me going for a few months. Anyway the reason for eating below BMR is to lose the fat. Once your reached the required body fat one would assume you would increase to BMR level. If you didn't then I guess you would deserve to be dead
[QUOTE=demuralist;1129136]so, DG, when I look at your numbers what I see is that in 3 weeks you have lost 6 pounds of fat since you managed to keep your LBM the same. That would seem to me to be exactly what you want to do. Have you done any measurements?
While [B]for me[/B] I would consider those calories way too low at that weight, they actually seem to be working for you, right?[/QUOTE]
Sorry the numbers for week 3 were wrong (I have updated them).They should have read:
Week 3 Average: Cals: 1162 Protein :47g Ratio: Av % (16-2-82) Total Loss since start of n=-1: -6lb
Weight: [B]171lb[/B] Loss: +3 BMI: [B]27.45[/B] BF (BIA): [B]40.4%[/B] Water: [B]42.4% [/B]LBM:[B] 56.1%[/B] LBM:[B]101.9lb
[/B]Yes in the first 2 weeks I lost 6lb (am aiming for 1.5lb wk) which was great but this last week, without changing anything, I have gained 3lb. That is the cause of my angst. If I have stayed the same this week I could have lived with that but to gain 3lb back? That is my concern. As my macros have been pro NK & I haven't done anything to knock my self out (over eat on carb or protein, under eat on fat) I can only assume being in NK does not suit me. Although I cant test it, if I am not in NK buy now then I do not know what to do to get me into it.
Measurements have stayed the same. Interestingly though last Monday in the mirror test, my stomach was like a deflated balloon - not pretty but progress maybe. Today, it is is more like a new uninflated balloon (no wrinkles) but I do not feel bloated or anything.
As for the calories, who knows? Higher seems to stop me losing , so are these it appears. Hence our discussion last night re very low calories.