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Got to Hitch it up a bit:
I exported my Aug. diet calendar and ran some figures. In the 23 days so far, I've lost 2.2 pounds, using starting and ending weight data. I've been inputting my food very well, so I figure my Kcal-IN data is pretty darn accurate. I'm averaging abut 2500 Kcal/day food intake, which hasn't been difficult, other than changing my diet to include mostly whole, self-prepared foods.
It's the Kcal-out, or exercise that's been wonky. As calculated, I've been averaging about 3600 Kcal/day exercise, which should leave me a daily Kcal deficit of 1100/day. At that amount, I should have lost about 7 pounds this month, not 2.2 pounds.
My daily weight swings can be large, not surprising as I am 6'7" tall and am now at 268 pounds, but even accounting for that, the numbers are still off. I figure the calculated exercise nos. to be about 500 Kcal/day over, so I'm probably better sticking with the calculated Basal rate of 2900 Kcal/day for my normal expenditure, including normal daily activities. And I should be more conservative in my exercise calcs.
Bottom line is that I need to constrict my input even more. Instead of a target range of 2000-2500Kcal/day average, I'm thinking of moving it down about 3-400Kcal/day, to about 1700-2200 Kcal/day for now, with a goal to increase my exercise. I'll try to get up to 500Kcal/day in added exercise, so I can eventually bump diet back up to the 2500 Kcal/day where I feel good.
Cool. It's nice to finally have some data. I can adjust as needed as I get more.
The other cool thing to report, is that I think my neck procedure performed on Wed. has taken very well. It was just a nerve block to test whether the full RF ablation will work. All systems go for that, which should give me a full 6-12 months of badly needed relief from my cervical pain. woot!
5.0 hrs sleep, 4.0 hrs CPAP, 3 fatigue, RNeck 1.0??(very low, yea!!), Joints 5ish (been increasing since cymbalta titration. currently at 30mg);
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2481 千卡
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脂肪: 75.36克 | 蛋白质: 87.16克 | 碳水物: 310.60克.
早餐: sugar, usda, smart balance flax, eggo waffle, coffee, usda, Milk (1% Lowfat with Added Vitamin A). 午餐: kale, winter squash usda, sweet potato usda, White Rice (Long-Grain, Cooked). 晚餐: wine, red, newmans own pizza. 小食/其他: carlson fish oil, kiwi, Red Tomatoes, Soy Nuts - Unsalted, nutri-grain, Soy Nuts - Unsalted, cherries, NORWEGIAN SALMON OIL, Egg (Whole), olive oil, Red Tomatoes, dried mango slice, kale, usda, thomas bagel thins. 更多的......
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