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13 julio 2021
Craved a savory breakfast so I made this mushroom / rocket / Parmesan pancake thing using chickpea flour. That should help grow some new bone. 24 grams protein‼️‼️
09 julio 2021
16 days after total hip replacement. Micro exercise. Extreme fatigue after moderate effort. Long slow recovery ahead. 3 months timeline to reach 2km or 1/2 hr of walking.
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
72,7 kg
10,2 kg
0,7 kg
Bien
Perdiendo 0,6 kg a la Semana
21 junio 2021
2 days to the procedure and this is where I aimed to be weight wise. Examining the graph trends shows slowest loss was around May 9-16. There was greater calorie intake here but also consumption of manufactured food. ( Bread, a cake). At all other times I have eaten whole foods or dessert that I have made. Dairy products consumed were full fat. This last week, legumes and more fruit added to the eating plan. These 8 weeks show what a fundamental effect food choices have. As Tom Veneto says “You can’t out-train a bad diet”. At the moment, being cardio restricted, I cannot out-train anything but have maintained strength. Reference book: David Ludwig: “Always Hungry?”
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
74,3 kg
8,6 kg
2,3 kg
Bien
Perdiendo 0,7 kg a la Semana
16 junio 2021
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.
14 junio 2021
9 days out from a THR I am changing my macros and total calories to provide resources for recovery.
I will initially try 1400 kcal/day :
Protein recommendation to maintain Muscle mass is 1.5 g / kg of lean body mass.
For me therefore: Protein 75g x4 = 300kcal.
1100 for carbs and fats ie 550 kcal each. Which represents about 135 g of carbs per day and 60 g of fat per day.
Percentages: Protein= 22% min. Carbs = 39% and Fat = 39%
These are adequate Protein, moderate carb and moderate fat macros . Weight loss is not the goal for the next 6 or 7 weeks but with even less exercise possible, avoiding weight gain is desirable. It will be interesting to see weight changes as glycogen stores and water stores may increase. Nutrients are key. Recovery must be planned now.
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