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This time next week……. Procedure‼️
Meanwhile I am re-reading David Ludwig’s book “Always Hungry”. He postulates that many health and obesity problems arose with the 1980’s low fat “craze”. (Robert Lustig’s research on effects of sugar and processed carbohydrates really emphasises this.) Now I am moving to Ludwig’s “Phase 2” macros. These are Protein 25%, Carbohydrate 35% and Fat 40%. Got close to this yesterday but also discovered that 1300kcal should be adequate, particularly since I will be doing only low impact exercise at 3 x 20 min per day for the initial 2 weeks recovery. Then a month of physio rehab.
These Ludwig percentages translate to 80g Protein, 110g Carbohydrate and 60g Fat per day. (+/- 5g). These are my new tracking details and I want to be used to them so can estimate by eye by next Wednesday 23/6.
The added carbs include fruit, legumes, unprocessed grain and starchy vegetables excluding white potatoes.
Manufactured food still excluded although home baked goods using whole food flours instead of refined flour are ok.
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1201 kcal
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Fat: 65.59g | Prot: 78.56g | Carbs: 73.77g.
Breakfast: John West Chunk Style Tuna in Springwater, Mainland Havarti Cheese, Pink Lady Apples, Avocado, Olina's Seeded Crackers Pepita Seed. Lunch: Cherry Tomatoes, Rocket, Coles Sliced White Mushrooms, Coles Chick Peas, Coles Finest Chorizo Sausage, Beef Stew Meat. Dinner: Chobani Plain Whole Milk Greek Yogurt, Creative Gourmet Fresh Frozen Blueberries, Cream of vegetable soup, Green Peas (Frozen). Snacks/Other: Coles No Added Sugar Dark Chocolate. more...
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