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Still happy with my maintenance mode. I'm keeping my weight where I want it. Although I'm struggling with my balance of macros still. After a couple of months with exceptionally low carbs and higher fat, I still didn't hit nutritional ketosis. My energy level is down, and I feel a bit sluggish. Further, my doctor is concerned because my recent physical showed proteinuria (excess protein in the urine). This indicates to me that I've been ingesting far more protein than my body can process. Based on my weigh-in today, I weigh 183.4 lb, of which approximately 33.4 lb is body fat. That leaves 150 lb of lean body weight. Using a factor of 1.14, the maximum amount of protein that I can digest daily is 171g. I've been taking in 200g or more daily. That means that 30g of protein per day has to be dealt with by the body. A small amount of that is expelled (thus the proteinuria), the rest gets stored as fat, which is counter-productive.
I believe that I cut the veggies down a bit too much. So, I think the plan going forward will be to try to limit protein to the 150g - 170g range and keep fat around 100g - 120g. Those two macros will generate 1,500 to 1,760 kcal daily. That leaves 240 - 400 kcal per day (60g - 100g) for low glycemic carbs to meet nutritional needs depending on the amount of exercise I do on that day. If those carbs include 30g of fiber, and minimal amounts of sugar I'll still be on a relatively low carbohydrate, moderate fat eating plan.
I think its worth a try. The bold experiment continues. Happy Hump-day everyone!
다이어트 캘린더 보기, 2014년 08월 6일:
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2595 kcal
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지방: 163.41g | 단백질: 137.16g | 탄수화물: 157.37g.
아침 식사: Egg, Heavy Cream, Starbucks Sugar Free Vanilla Syrup, Coffee, GNC CLA, GNC Fish Oil 1000, GNC Vitamin D-3 1000 IU. 점심 식사: Natural Grocers Organic Chia Seeds, Bob's Red Mill Golden Organic Flaxseed Meal (Corrected Fiber), Low Carb Cheesy Meatloaf. 저녁 식사: Kirkland Signature Natural Shredded Cheddar Jack Cheese, Great Value Steamable Grilled Vegetables Blend (60 Cal Version), Boneless Skinless Chicken Breast with Rib Meat. 간식/기타: Butter, Hunt's Sugar Free Strawberry Jello Snack Pack, Smucker's Strawberry Jam, Bell Plantation PB2 Powdered Peanut Butter, Smucker's Sugar Free Strawberry Jam, Popsicle Fudgsicle No Sugar Added Fudge Bars, Nutmeg (Ground), Cinnamon, Ginger, Butter, Libby's 100% Pure Pumpkin. 더보기
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2847 kcal
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운동:
7.13 Mile Walk w/ 60+ lbs of weight - 2 시간 30 분, 휴식 - 14 시간 30 분, 숙면 - 7 시간. 더보기
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 댓글
Sounds like you have a handle on the protein. So many sites recommend so many different levels, so hard to pick what is right for a body. Looking forward to reading how your "bold experiment" works for you!
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Bill, IIFYM recommends 150g of protein, 67.5g of fat and 339g of carbs based on 1g of protein and 67.5g of fat per lb of lean mass. That generates 2,565 daily calories. So, my protein range runs from the 100% to 115% of the IIFYM recommendation. My fat target, however is 150% - 180% of IIFYM, while my carb target range runs from 18% to 29% of what IIFYM thinks it should be. If I raise my calories at all, obviously, it should be to incorporate more low-glycemic carbs.
I'm going to just keep tweaking the ratios and try to keep overall calories between 1,700 and 2,700 depending on my level of exercise, and how my body is reacting to the inputs throughout the day. As you know, I believe that its important to mix up the inputs to keep the body from getting fixed and plateauing.
Have a great remainder to your week.
2014년 08월 7일 작성이: TXSnowman
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It's a never ending series of adjustments, isn't it?
2014년 08월 7일 작성이: eddie1261
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You Bet Eddie. I try not to sweat it too much, anymore. I'm confident that I'll be making changes to my eating plans forever based on a lot of factors: 1) Activity level; 2) age; 3) New research and knowledge; 4) changes in my body composition; 5) changes in my lifestyle of physique goals. Having said that, I am trying to make small adjustments, rather than large ones. I'd rather fine-tune my diet and not re-invent it.
Have a great weekend.
2014년 08월 8일 작성이: TXSnowman
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