I want to have a brag session as I have reached 20kg today 2 months after beginning the weightless journey. Face progress pictures.
I weighed 100.8 kgs (222 lbs) on 1 August and decided to check my BMI and saw that I was Obese! My diest was crap and I was out of the gym for 2 months at this point. I was only doing weight lifting and light brief cardio.
I went all in and started to count calories first. I decided to set a goal of 1500 calories per day. My TDEE was in the ball park of 2300. I cut out alcohol for the entire first month and drink sparingly, 1-2 beers per event, since. I researched Keto and Intermittent Fasting during the beginning of my diet and decided to incorporate those into my plan. My kept journey has not been perfect, actually far from it. I am still not comfortable with some of the high fats available so a majority of my Keto diet is really low carb. In a typical weekday I have a salad with: 50g Spinach, 120-150g chicken breast or 1 can of tuna fish, 1/2 avocado (~60-70g), 30-40g cheddar cheese, 1-2 pieces of Bacon, and ~30g bell peppers plus salt and pepper. For dinner I typically eat 130-150g chicken breast, 100g steamed broccoli, 25-30g either Cheddar or Parm cheese. For dessert I have a cinnamon coffee loaf or 100g cottage cheese with ~70g blueberries or 50g raspberries.
Up until this week I was eating between 1200-1300 calories. With the missed extras I felt comfortable at this level and while hungry my body felt alright. Every day I run 5k or more. In the beginning I would play/practice basketball for 30-45 minutes on days I did not run. I am now running most days, if I miss I make sure to get 30 minutes of heart rate raising exercise. I eat a multivitamin every day.
I IF 18:6 most days and for the days I feel extra hungry I drop to 16:8. I have had some One Meal A Day days. When I eat pizza or have something calories dense then I save up for the meal.
I travel for work and this has always been my biggest weakness. I broke Keto during my trips because I will eat Pho when in Vietnam and in SEA it can be difficult meeting the specific dietary requirements of Keto. Low carb CICO still ruled everything I was/am doing. I buy string cheese, chicharrones, and pepperoni sticks to use for snacks and meal replacement when I am on the road. I take 15g almonds or small package of pistachios for snacks.
I am 5.6kg away from my goal weight and have started eating 1300-1500 calories plus I am picking up the weights again. Once I hit my goals I will recalculate my TDEE and work on maintaining then raise to a small surplus, ~200 calories protein to see about adding some muscle. I don't know jack about BF% but I think if I can keep my waist at 32-33 inches and weight below 82kg I will be content. I think 12-15% BF is achievable.
[link] [comments]
No comments:
Post a Comment