RapOet님의 저널, 2020년 06월 26일

17.2%(down) 29.25" 60.4% water 1675C
46g fat, 59g protein (range 56-150g)
Fri Train 1800 (Rest 1450, Avg 1600)
generally my journal shows I lose weight with under 1500C the previous day, and gain with over 2500C the previous day. To narrow down what happens between 1500 and 2500C, I need to learn more about how weight is affected by: 1 previous 2-3 days Calories
2 specific macro surplus or deficit
3 water surplus or deficit, and sodium
4 resistance, cardio or rest day effect
*** 6/27 UPDATE ***
1. Based on Andy Morgan calculator my BMR is 1600, so it makes sense I saw loss under 1500Cal days
2. Calories required rise on training days, so it makes sense that sometimes I saw loss over 1800Cal days, and sometimes gains
3 Todays journal will reflect Calorie cycling goals, based on Rest or Training Days
4. Still curious about effects of water and sodium

Yesterday was a difficult day emotionally, my siblin who studies astrology informed me, we just went into Mercury retrograde (until 7/12), and somehow that clarity eased my stress & confusion. Updating Macros and supplements:
Rest Days are low carb, higher protein & fat
Work Days are higher carb, lower protein & fat
Protein min goal is .8g/kg (.36g/lb) of bw
which is 55g protein for 150lbs bodyweight
Berkhan uses 1g/lb for satiety, higher thermic effect (burning cals), and higher muscle retention during fat loss. So...
I might have as little as 55g protein when bulking or on training days, and as much as 150g when cutting or on rest days.

Fish oil 2g epa 1.5g dha
(currently no pills, just sardines: A can of sardines has about 300mg Calcium, Vitamin D, no carbs)
Vitamin C 2-4g, currently taking
Multivitamin, currently taking
pteristilbene, currently taking
Vitamin D 2000IU, currently taking
(occasionally 5000IU)
Creatine increases lifts
(not currently taking)
EAA or why
(not currently taking)
Calcium 500-750mg
(increases fat excretion and boosts testosterone, not currently taking)

broke fast 4:30PM (20.5hr)
woke up@ 10AM (6hr)
start fast: 8PM
go to bed: 4AM

67.1 kg 지금까지 감소한: 0.9 kg.    남은양: 0 kg.    다이어트 실행도: 합리적.

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1675 kcal

지방: 46.18g | 단백질: 59.07g | 탄수화물: 269.80g.   아침 식사:  Baked Taro,  Cooked Green Banana in Salt Water, Portabella Mushrooms, Meijer Brazil Nuts, Trader Joe's Dry Roasted & Salted Pistachios, Elevation Cookie Dough Protein Nutrition Bar,  Chayote (Fruit, with Salt, Drained, Boiled, Cooked) , Go Veggie Cheddar Shreds,  Yam ,  Baked Taro, Earth Grown Quinoa Crunch Veggie Burger,  Bananas, Trader Joe's Almond Beverage,  Pineapple,  Riceless Vegan Protein, Wyman's Fresh Frozen Wild Blueberries, Water. 더보기