The Starting Point - NoLoafing Loseit #3

So, on December 2, 2019 I took the measurements. My weight is 128.1kg at 38.2%bf. I'm using a Garmin scale and always weigh myself after a cup of coffee first thing in the morning.

For the last week I tracked what I was eating with MyFitnessPal and discovered that I'm snacking WAY more than I was expecting, and eating WAY more sugar than I thought. I also discovered that I'm eating those snacks in the afternoon more than any other time.

What are my Macro Goals?

First I headed over to the JSA Macro Calculator to figure out what he thinks my protein intake should be, and its fucking huge!

So, I decided to go with 150g to start with. I think this is a more reasonable number, but if I start to notice that I'm going over my calories, I'm hungry or start losing lean mass, I will up the amount of protein to the JSA number. So to start, from the Keto Calculator I'm going with this macro goal:

One of the great things that the Keto Calculator gives is a projection over the next year. This is what my year may look like.

The following image is assuming a net calorie intake of 1700cals, and it puts me at my goal weight in a year (I adjusted it that way).

I'm pretty sure I can beat this goal by following my detailed plan in Part 2 of #noloafingloseit. This graph assumes very minimal movement, and very little supplementation. Its just eating less.

The Plan includes 5 dimensions:

1. Eat less
2. Change Habits
3. Move More
4. Inner work to change the association with food and emotions to be healthier
5. Supplementation

These aren't in order of importance. I think number 4 is likely the most important for lifelong success. Getting started its important to see immediate results, and this plan helps me see immediate results motivating me to do more work.

Following along

I will be continuing with these updates at least once a week, and after 6 weeks or so I will start including progress graphs.

If you want to join comment below and use the #noloafingloseit topic. I will be reading everything that is posted there.

Cheers,

NL