I have a question i hope you can help me with
Using MFP, my calorie restriction is set at 1930 cals per day (plus any with exercise), aiming to lose 0.5kg a week. I am also using a new Fitbit blaze, to prompt to get my 10,000 steps, track HR, along with my gym workout.
Due to GP telling me to do so, I have weighed myself everyday (I know it'll fluctuate due to water weight) but results were quite interesting.
I started last Wednesday so just going to put a quick weekly summary and if you could lend me your thoughts at the end that would be great.
Thursday 7/4: Goal 1930 - Food 2476cal + Exercise 703 = 157cal remaining
Carb 60%, Fat 27%, Protein 13% - Weight - 103kg
Friday 8/4: Goal 1930 - Food 1714cal + Exercise 532 = 748cal remaining
Carb 69%, Fat 19%, Protein 12% - Weight 102.8kg
Sat 9/4: Goal 1930 - Food 2372cal + Exercise 167 = -275cal over
Carb 55%, Fat 30%, Protein 15% - Weight 102kg
Sun 10/4: Goal 1930 - Food 2452cal + Exercise 626 = 104 cal remaining
Carb 45%, Fat 41%, Protein 13% - Weight 101.4kg
Mon 11/4: Goal 1930 - Food 2715cal + Exercise 1618 = 833 cal remaining
Carb 55%, Fat 32%, Protein 13% - Weight 102.5kg
Tues 12/4: Goal 1930 - Food 1522cal + Exercise 1026 = 1434 cal remaining
Carb 49%, Fat 36%, Protein 15% - Weight 102.9kg
Now it could be that I'm looking at things too mechanically, and if so please say - but assuming the normal deficit for 0.5kg weight loss a week is around 500cals, then my total deficit over the last few days should be (inc extra remaining cals - i tracked these very accurately) - 6001 calorie deficit, roughly equal to 0.75kg of fat. My questions are as follows:
1) As you can see I only weight 100grams less than at the start, however i dropped 1.6kg in a few days and then put it back on - Is that normal?
2) My macros are on average around 55% carbs, 30% fat, 15% protein - any recommendations on moving these, or they sound ok? Most of my carbs are low GI.
3) If you see Tues 12/4, I have a large deficit of 1434, plus the standard 500 for the day, so 1934 calorie deficit - is this too large for 1 day? I wasn't really hungry, but should I be forcing myself to eat and close this gap? i do feel a bit tired as I've been pushing myself in the gym (5x5 squats follwed by a 5mile fast walk, feeling it in my legs today) - I don't want to be too low on calories given my workload, although as Im on just over 30% body fat, I'm hoping this won't be a problem and body can use fat stores!
Thanks, any advice/opinions are greatly received and appreciated!