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Last weeks average calorie intake = 1,933 (Goal 1,950) Monday - Sunday
Average Macro Ratio = Carbs 38% (Goal 40%) / Fats 40% (Goal 38%) / Protein 22% (Goal 22%)
Fibre intake was at an average of 34g a day
“Free Sugars” or Added Sugars have been below 28g on most days but hit double that on the weekend. (Goal 25g or less a day which is the RDI) I’m happy to be stricter in the week so it drops a tad lower & enjoy my weekends.
I Don’t drink alcohol except on special occasions, My choice of fluids is water 99% of the time & my coffees & teas I drink with no milk & no sugar with the exception of a cappuccino on very rare occasions. I save my free/ Added Sugars for my chocolate in the eves or a slice of something nice on weekends.
My sodium levels were generally very good, just enough to keep my body functioning healthily & never over the RDI of 2,300/2,500mg. I only use Himalayan salt or sea salt which has less sodium than table salt, & I cook 95% of my own food from scratch & maybe have fast food 3x a year. So far this year, I’ve had Chinese takeout with a friend.
I enjoy my meatless days at least 2x a week where I focus on getting my fat & protein from plant based foods
My workouts have been less than last year for many reasons but I’ve managed to keep up 3x a week & each session between 40 - 55 min. I’ve recently increased my weights & hoping to keep it up while gradually increasing my Cals.
I think I found my maintenance but as I build muscle & eat correctly I can continue increasing my metabolism therefore increasing my Cals along with it.
Im 36yrs old in May and my height is 158cm / 5”2. When I quit smoking 3.5yrs ago my metabolism was a mess! But with a lot of reading, research, talking to the right people & loads of patience I’ve managed to increase my metabolic rate to the point that all the various online calculators recommend a lower calorie intake for maintenance than what my body is actually burning at rest. I can no longer follow those recommended options & so I’m busy finding my own maintenance.
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47.5 kg
Lost so far: 6.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 22 February 2021:
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1791 kcal
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Fat: 74.87g | Prot: 96.68g | Carbs: 181.62g.
Breakfast: Clicks Purified Protein, Bananas , Jungle Oats, Coffee (Instant Powder) . Lunch: Woolworths Country Vegetable Soup, Honey , PnP Double Cream Yoghurt Plain, Mangos , Fresh Lemon Juice, Butter , Sasko Low GI Dumpy Seeded Brown Bread. Dinner: Red Hot Chilli Peppers , Black Olives, Butter , Extra Virgin Olive Oil, PnP Double Cream Yoghurt Plain, Cross and Blackwell Tangy Mayonnaise , Rajah Medium Curry Powder, Coconut Oil, Corn, White Rice (Long-Grain, Cooked) , Chicken Breast Meat and Skin (Roasted, Cooked) . Snacks/Other: Clicks Purified Protein, Cadbury Dairy Milk Wholenut, Lindt Lindor Milk Chocolate Irresistibly Smooth. more...
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Losing 0.1 kg a Week
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