First, I want to start by saying that the results I had this week fall within the success range. Target is to lose 1 to 2 lbs of body fat per week, which drops me between 0.5% and 1% per week.
This week, I followed the changes to the routine that I made as well as the dietary changes. So without further adieu, here's the results for the week.
Start: 157 - 157.5 lbs
Body Fat %: 12.2%
Caloric intake: approximately 2200
Finish: 156 lbs
Body Fat %: 11.5%
Caloric intake: approximately 2250
I talked about some of the changes I was going to make for the diet. I lowered the protein intake and raised the cabs slightly, but raised the fat intake. Increasing the fat slightly in a low fat diet can be productive, because yes, your body does need the fats. The fats added were clean fats, like egg yolks, and fish/seafood. The macronutrient ratios for the week looked something like this, for an average day:
Calories: 2250
Protein: 33% (about 187 g) - 750 calories
Carbs: 47% (about 265 g) - 1060 calories
Fats: 20% (about 50 g) - 450 calories
I think the fat intake is perfect where it is. I'd like to drop the protein a bit more, and raise the carbs a bit. I'd like to see the protein around 30% and the carbs at 50%. Doing this is a little difficult because of the food choices for the meals. This would result in having to do things like cook half of a turkey bacon strip, or add half an egg yolk. While not impossible, I think the numbers are close enough to where I really want them to not worry about it too much. To compensate I do things like on alternate days have a more carb dense food with one of my lunches (like brown rice or Yams) to bring up the average for the week. This seems to be working well.
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