Rob's Diary

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Congratulations!
 
Thanks all!

Here are my numbers since I posted last time.

Weeks 13 through 15 calories, weight and sleep:
Screen Shot 2019-08-19 at 12.04.30.png

Weeks 13 through 15 macros:
Screen Shot 2019-08-19 at 12.04.39.png

All weeks calories, weight, sleep, fish and macros:
Screen Shot 2019-08-19 at 12.04.53.png

All weeks exercise:
Screen Shot 2019-08-19 at 12.05.03.png
 
My protein has been increasing which is probably good but my calories have been too although the binge days have had a big influence.

Weekly I get about 16.6k calories with the binges included. Mr. Vee mentioned in his post below, he gets about 16.5k a week in maintenance.
MrVee said:
Here' what my typical calorie counts for a week look like:

Monday: 1,850
Tuesday: 1,850
Wednesday: 1,850
Thursday: 1,850
Friday: 4,000
Saturday: 3,200
Sunday: 1,850
Click to expand...


I don't think my maintenance will look too different than what I'm eating now. I'll just be exercising less.
 
That sounds about right if you ask me: the average guy needs around 2500 kcal/day to maintain a normal weight without working out.
 
I love your stats. I think you have done this so well, Rob. It's great for you to be able to see how Vee did it & that you know that what you are doing now should hold you in good stead for maintenance. He just stuck at through all the ups & downs. You are doing the same.
 
Cate said:
I love your stats. I think you have done this so well, Rob. It's great for you to be able to see how Vee did it & that you know that what you are doing now should hold you in good stead for maintenance. He just stuck at through all the ups & downs. You are doing the same.
Click to expand...

Thanks a lot, Cate. You're so good at supporting people here. You always seem to say the right thing. Thanks for your support. I wish I could reciprocate it the same but I'm not very good with words especially while in a calorie deficit.
 
LaMaria said:
That sounds about right if you ask me: the average guy needs around 2500 kcal/day to maintain a normal weight without working out.
Click to expand...

Hmm, I've seen you mention this before. Where did you get this number from LaMa? It's too high. My REE is 1880 right now. Add on typical activity throughout the day and I'll burn about 2100-2200 calories.

Vee looks like he works out quite a bit. I do a lot right now and I get an afterburn effect too but my workouts are long and I keep my HR up throughout. That's where most of the fat loss is happening for me. My food quality and protein help too.
 
I didn't feel well today for the obvious reason that I ate about 6000 calories yesterday. Even though they were good calories, it was way too much and I really shouldn't be doing that anymore at all. My weight this morning wasn't really affected though - 200.2 pounds.

This is a well-known problem of mine and it relates to wanting to anesthetize myself for whatever reason. I'll just want to get out of my head or untie the knot my thoughts are tangled in and the shock of the food will put me into a different state of mind and my thinking relaxes for a bit. It comes back around the next day even worse though and I'll feel dazed throughout the day with poor cognitive function.

I did go to the gym and walked 4 miles and ran 7. My Fitbit says I've burned 4400 calories and have taken 28k steps. Calories in were only 1205. I wasn't hungry at all bc of yesterday. I'm very aware I might swing back the other way now but I'm hoping I can level it out tomorrow with some more food and rest.
 
bensanon said:
Thanks a lot, Cate. You're so good at supporting people here. You always seem to say the right thing. Thanks for your support. I wish I could reciprocate it the same but I'm not very good with words especially while in a calorie deficit.
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& that's one of the nicest things you could say to me, so you are reciprocating. Thank you.
 
bensanon said:
Hmm, I've seen you mention this before. Where did you get this number from LaMa? It's too high. My REE is 1880 right now. Add on typical activity throughout the day and I'll burn about 2100-2200 calories.

Vee looks like he works out quite a bit. I do a lot right now and I get an afterburn effect too but my workouts are long and I keep my HR up throughout. That's where most of the fat loss is happening for me. My food quality and protein help too.
Click to expand...
General government recommendation in all countries I know.
 
bensanon said:
I didn't feel well today for the obvious reason that I ate about 6000 calories yesterday.
...
This is a well-known problem of mine and it relates to wanting to anesthetize myself for whatever reason. I'll just want to get out of my head or untie the knot my thoughts are tangled in and the shock of the food will put me into a different state of mind and my thinking relaxes for a bit. It comes back around the next day even worse though and I'll feel dazed throughout the day with poor cognitive function.
Click to expand...

You did a good job of describing my binge cycles, and for me they are really hard to break. I hope you can do a better job of breaking yours, sounds like you already have, or have started. My sense is breaking and keeping off the binge cycles is probably more important than 2,000 vs 2,500 calories a day, just my opinion.

I think you are pretty supportive of others here, just having a guy around who is 130 lbs down from his peak and 54 lbs down since the end of April is an inspiration to me.
 
My body is telling me I'm done and I think my mind is starting to believe it although I keep telling them both otherwise. I have a totally different mindset from when I started just 3 1/2 months ago. I'm not motivated like I was and not as consistently inspired. I'm confused cognitively and my muscles and tendons ache a little more. Maybe I'm burned out on this plan and the exercise routine or maybe the binges are having an effect. I feel kind of lazy. Maybe this is over-training?? I have been doing other types of exercise like the bike, elliptical, and a swimming day though. My resting HR is 52, up from 50 last month. I have all these signs How Do You Know If You Are Exercising too Much?. Shoot, I bet this is over-training.

Today, I did rest and eat more to help recover from Sunday and yesterday. Calories in were 2523 and calories out are 2420 according to my Fitbit. Total steps were 3500. This morning I weighed 199.8.
 
It sounds like it is time to find that balance that we all aim for. Well done, Rob. You have done what you set out to do. I think you do know how to maintain in a healthy way. It will be trial & error, but just keep an eye once a week maybe on your weight & enjoy being healthy.
Rest will not do you harm. Time to regroup xo
 
Rob, you can figure this out, you have come way too far and worked way too hard not to. I am no expert, but I do know binges can take their toll. What do you have to do to get them under control?

Hang in here, you can do this!
 
I had night sweats last night. Those are a definite sign to back off.

I’ve got at least 10 more pounds to go but I realize it’s time to rest for a little bit. My body will just not let me go further after a certain amount of trying. I’ve said before I will keep banging my head against the wall until I realize the way forward. I do know how to do this though, Cate, you’re right and it will be trial and error.

I think it’s over exercising honestly. The high level of exercise has probably caused more binges and that’s part of the downward spiral that can happen. Binges are unpleasant but I rebound pretty well. Mr Vee mentioned workouts help manage the damage from his binges. It’s the same with me. The exercise is truly a wonder drug but it’s a BIG problem when I can’t manage the exercise anymore so I need to back off.
 
Had a pretty good day. I have been resting and I went swimming lightly for about an hour. Swimming's great. It's so much easier on your body and gets so many muscles engaged. The upper body in particular for me is great. I primarily do freestyle and breast stroke, sometimes back. I don't know butterfly. I'll do side stroke sometimes.

I ate 1673 calories. Calories out on my Fitbit are 3092. 6,178 steps. My weight this morning was 199.2.

My legs are a little sore still. I felt better today because of the rest yesterday. I will keep taking it easy.
 
I think you are being really smart. Your day sounds really good. I think I would benefit from exercising in the pool. If only I could become less self-conscious of my body :blush5:
 
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