Protein really isn't a problem.
Looking at my last 30 days data, I only busted over my 214g carbs 2 days out of 30. Most days I'm well under.
Protein, my goal is 160g/day. I'm probably running a bit low on that as I'm only over 150g/day 10 out of 30 days.
Might be getting too much fat. But, I'm still running a calorie deficit, as I've only busted over the 2135 calorie limit (and it hasn't been 2135 for the last month, only the last couple of weeks) 3 out of 30 days, and have more area "under the curve" as far as being below 2135 than being above it. I haven't figured out how to get MyFitnessPal to give me an average on the graph. It just shows me bars for the past month.
As far as targets, I got up to 265 pounds, and was 231 this AM, so probably down to 229-230 by the end of week 14 if I stay on target with my spreadsheet predicting 1% weight loss each week. The Dr visit on 14 Feb was a wake up. But not the heaviest I've been. I'm sure I've been over 275# before. Back in 2011, I got tired of being out of breath and started watching what I'd eat back then. Got down to about 225# and was doing boot camp and picked up road cycling as well. Stopped paying attention to what I ate. So even though I was active four to six days each week, you cannot outrun your fork.
I'd like to get back down to around 200# for my 5'11" frame. I weighed that when I left the Army in 1992. While they were on my case about making weight, I'd max the PT test, doing 70 pushups, 80 situps and then run 2 miles in ~13 flat, give or take, for a 100% score. With an 18" neck and 33" waist, I'd pass the tape test as well.
I have short arms and legs relative to my height. I wear a 30" inseam pant and tall cut shirts as I have a long torso. When seated, I look eye to eye with a co-worker who is 6'3" But my short legs keep me just below 6'
(The run time may have been changed by then, to make it harder to max the test, but not 100% sure.)
Either way, too much arthritis to see those figures these days. But if I could average 20MPH on a 36 mile bike ride, I'd be happy.
A stretch goal would be to get down to 175, but I really don't see that happening. I was in high school, with a 42" chest the last time I was that light. I now have a 50" chest, so 200# is probably a realistic goal. But we'll see.
Originally Posted By: dave123
Originally Posted By: javacontour
If I'm working from home, lunch is usually a spinach salad with 6oz of chicken, tossed in 28g of wing sauce to mimic buffalo wings. I'll add 28g of cheddar, some tomatoes and red onion as well.
Work outs, which I was already doing was 3days/week of resistance training and 3days/week of some sort of cardio, either indoor cycling or riding my bike.
My numbers largely match. My food last week logged in at ~13600 calories and my total burn was right around 23,000 calories. I should have lost 2.7 pounds. Actual loss was 3.5, which seems in line with how I round up my food, and my FitBit doesn't capture all my activity.
I'm down 33 pounds after 13 weeks of work.
Excellent work don’t know your target weight just make sure eating enough protein for that number keep up the good work and don’t look back for many it’s easy to do after 6 months to a year they fall back to their old ways.