jergens1234's Journal, 23 Apr 24

My CO is much higher than just Sedentary - "the place where I live" - I read a somewhere between 7 to 11 hours per day ... I do read out loud - every book is read out loud. You can check the excercise portion of the program to obtain the CO for reading. As we know - if there is more output then your RDI raises - so often my CO for the day is over 2,500 providing a deficit of 1,000 or more...that amount of deficit usually results in a loss of .33 of a pound of fat per day. I like to keep the loss at about .28 per day. The temptation to excercise more and raise the CI - RDI - more food ... At this point is huge when in reality based on my CO I do not have a spare calorie to waste. It is much like walking a tightrope 💖📚📔📕📗📗📘📙

64.9 kg Lost so far: 5.5 kg.    Still to go: 3.6 kg.    Diet followed: 100%.

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1443 kcal

Fat: 32.33g | Prot: 79.66g | Carbs: 237.99g.   Breakfast: Dunkin' Donuts Hot Coffee with Skim Milk & Sugar - Small, Great Value Fat Free Processed Cheese Slices, Dole Green Onion, Bacon (Cured, Pan-Fried, Cooked), Giant Eagle Cherry Tomatoes, Flatout Light Original Flatbread, Old El Paso Thick n' Chunky Salsa - Medium, Gala Apples, Great Value Large White Grade A Eggs, Dunkin' Donuts Hot Coffee with Skim Milk & Sugar - Small. Lunch: Del Monte Mini Bananas, Fish, Fat Free Parmesan Cheese Topping, Dunkin' Donuts Hot Coffee with Skim Milk & Sugar - Small, Fini Balsamic Vinegar of Modena, Kraft Stove Top Chicken Flavor Stuffing Mix, Tre Stelle Light Feta Cheese, Baby Spinach. Dinner: Mashed Potato, Carrots, Snow or Sugar Snap Peas, Dunkin' Donuts Hot Coffee with Skim Milk & Sugar - Small, Fish, Kraft Finely Shredded Parmesan Cheese, Trader Joe's Organic Shredded Green & Red Cabbage with Orange Carrots, Great Value Fat Free Ranch. Snacks/Other: Dunkin' Donuts Hot Coffee with Skim Milk & Sugar - Small, Orville Redenbacher's Natural Simply Salted Popcorn, Gala Apples, Dunkin' Donuts Hot Coffee with Skim Milk & Sugar - Small, Annie's Homegrown Yogurt Tubes, Great Value 100% Whole Grain Quick Oats, Fiber One Original Bran Cereal, Smucker's Double Fruit Raspberry Jam. more...

2471 kcal

Exercise: Walking (slow) - 2/mph - 5 minutes, Desk Work - 1 hour, Cooking - 20 minutes, Washing Dishes - 5 minutes, Watching TV/Computer - 3 hours, Sleeping - 8 hours, Resting - 2 hours and 30 minutes, Reading - 9 hours. more...