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Resuming Where I Left Off

Monday, July 09, 2012

Last night I shared how I "unlocked" the secrets of manipulating my metabolism. I thought it might be interesting to share the data I collected that lead me to my revelations.

4/22 last year I started an excel spreadsheet. I struggled losing fat, and I though taking data scientifically would help me pinpoint the answer. I was shooting for Zone diet ratios of 40c/30f/30p. I expected that I was overeating calories, and I wanted details.

The details, however, eventually led me down a different conclusion.

Carbs: 155g | 44.83%
Fat: 47g | 30.59%
Protein: 85g | 24.58%
Weight: 135.6 lbs
Bodyfat: {Unknown}
Lean Mass: {Unknown}

Carbs: 152g | 48.45%
Fat: 39g | 27.97%
Protein: 74g | 23.59%
Weight: 134.6 lbs
Bodyfat: {Unknown}
Lean Mass: {Unknown}

By 5/12, I realized something was wrong. I lost barely a pound despite an average calorie deficit that should have had me losing 4lbs over the month. I lost nothing since my measurements on 5/4. The normal answer was because I was close to goal weight, it's harder to lose. Except I wasn't near goal weight. I started tracking bodyfat - I was shocked it was almost 36%! It was infuriating because my execution that month was near-flawless.

Carbs: 152g | 46.91%
Fat: 52g | 36.11%
Protein: 55g | 16.98%
Weight: 134.4 lbs
Bodyfat: 35.72%
Lean Mass: 86.14 lbs

Fortunately, I am not one to be dissuaded or discouraged. In fact, this kind of setback can be an extreme motivator for me.

Sparkfriend JustBirdy pointed me in the right direction, and I researched paleo diets. After even more research, I settled on the "Protein Power" low carb plan from Drs. Michael and Mary Eades. By the time I made the switch on 5/20, I lost no additional weight or measurements since 5/4.

Carbs: 89g | 30.30%
Fat: 55g | 42.13%
Protein: 81g | 27.57%
Weight: 134.4lbs
Bodyfat: {Unknown}
Lean Mass: {Unknown}

Eating more protein/fat and less carbs scared me. I tiptoed my way in. I didn't know if I was doing the right thing because it flew in the face of everything I was told about weight loss. Except what I was told about weight loss wasn't working. Thus the seed of rebellion was planted. Maybe it was time to question the establishment.

Two weeks later, I got a surprise.

Carbs: 83g | 29.10
Fat: 57g | 44.96%
Protein: 74g | 25.94%
Weight: 131.7 lbs
Bodyfat: 33.86%
Lean Mass: 86.64 lbs

I lost 2.7 lbs since 5/20, and my bodyfat measurements showed it was all fat loss! No muscle loss, and even managed to put a little on!

At this point, I had no more doubts. By November 2011, I was 126lbs with 28% bodyfat and ~90lbs lean mass. I went from a snug size 8 to a snug size 4. I no longer actively sought weight loss because my schedule became very busy. But I maintained it through the holidays, a college schedule, and a long extended vacation because of wedding/honeymoon.

Now I'm ready to resume where I left off.
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Member Comments About This Blog Post
    4A-HEALTHY-BMI: Agreed! Keeping track of info really is the best way of finding out your needs.

    STARTINGINLIMBO: Sorry to hear that. If you did Protein Power, then you know that the ratio of HDL/Trig is important, and the LDL type. I'm not sure what my cholesterol is (nor am I worried about it), but my blood pressure dropped significantly.
    2170 days ago
    I did the protein power plan years ago and it got my weight down nicely, but my cholesterol was awful....
    2170 days ago
    I'm really glad that you have something that works for you!
    2170 days ago
    I can definitely say that it helps me to

    1) lift
    2) eat at least 150g of protein per day

    Glad you found what works for you! I suspect that many of the successful folks have to do similar experiments on themselves. I sure did!

    2170 days ago
    DOLLFACEDX: Hope you find something useful!

    BOB240: That was from last year when I was still learning. :) I'll post current results soon. I don't want to say anything too early because I know there will be skepticism until I have more concrete examples. More later...
    2170 days ago

    Comment edited on: 7/9/2012 10:15:33 AM
  • BOB240
    Looks good.. Actually from the last spreadsheet you are still a little low on protein to maintain LBM. - It is hard to get enough protein and I usually throw in a protein shakes or eat Greek yogurt
    2170 days ago
    Sounds like you're on to something here - gonna read your previous blog...
    2170 days ago
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