Transition into Maintenance ---> Week 7 ---> Caloric Trajectory
As promised, here is this week's Caloric Trajectory. It's hard to believe we're already at week 7. As some may have noted, I'm still losing. But, weight loss has slowed. Don't take FS's average, it's not accurate. I use the Happy Scale app to record my weigh-ins and it provides me the actual average loss per week based on all my other previous numbers and also accounts for fluctuations.
I'm actually losing about .6 lbs/week at this point, which sounds about right.
However, a loss is a loss and we are still continuing this transition into maintenance using the reverse diet approach. So, another 30 cal increase per day is reflected in the trajectory below. If some are curious, these increases in caloric amounts add up to about 2% per week, which is what my health and weight loss coach recommends as do most trainers who use a reverse diet approach.
What I'm really loving is that my body fat % has dropped 2 points. So, even if weight loss is slowing, fat loss continues. And, that tells me muscle mass is likely increasing as well. Woohoo!!!
On that note, protein intake continues to increase as well. My lows now fall in the 80 grams/day range, but most days I can manage to get it in the 90's and low 100's.
I'm not sure what I'm going to do with all these extra cals, lol. I've had to get creative.
Last Thursday, which is my highest cal day, I finally listened to that voice inside that said "hey girlie - you need to start adding some fun foods back in!" One of the boys at work brought in some leftover halloween candy and I factored in one of those wee bite sized twix bars in addition to indulging in a medium sized pumpkin muffin. All accounted for and planned. It was good to add it on that day, because I had cardio/weights that night and the extra carbs make for good fuel.
Still, protein is the main priority right now and about 113 grams/day is my target. I do have protein shake mix, but I'm just not a shake girl. However, I love the quest bars and have become a quest chip addict. LOL. And, yes I do work hard to get in as much lean meat as this gut will handle. But, I still hold strong about not forcing or pushing myself to eat more than I genuinely want too. All, in good time.
I increased all the reps for my strength training and weight lifting routines. And, I managed to do 12 of my first un modified push ups. I didn't go down all the way, but form was decent and I made sure not to pinch my shoulder blades and to keep the hands positioned underneath the shoulders so I won't upset that rotator cuff I tore a few months ago. It's a lot less painful than it was but, it's one of those deals where I will always have to watch how I'm moving that arm. All exercises above the head are NO NO.
I also incorporated in some scissor kicks today to start work on my lower abdominals. My core is nice and sturdy, but the lower abs need to catch up. Hopefully, these will help.
Other than all that, we just keep on truckin' and see what next week's weigh in tells us. It's highly likely this is the point where they'll be weeks where I hold steady before another increase. But, that's okay - both this mind and metabolism are adapting nicely and I'm am indeed very thankful.
Have a very blessed week, everyone!
