>>1738

I'm also going to note here that during a period of mostly quiescent work life without much more than 20 minutes a day walking and 10 minutes a day maintenance workout I consumed 2200 calories a day without gaining weight and 1800 calories a day led to roughly a pound a week weight loss or slightly less. This is confirmed by a rough rule of thumb that a 500 calorie a day deficit leads to a pound a week weight loss.

My diet varied in content including complex carbohydrates,vegetables, fruit, and roughly 1/3 meat and protien. It usually was 200 calories in the morning, 800-900 for lunch, 200 for snack, and 700-900 for dinner. Let me add that at the low end (1800), it was remarkably little food to eat, meager portions at 6'3+ and 200-210 lbs.

I will document my current caloric intake and watch my weight for stability, when it stabilizes I will document then how many calories I need given this exercise routine at the same weight range as before, where I am now between 200 and 210. A reasonable goal weight at 16-20% bodyfat is 195-205 lbs.

Again I am not into getting my bodyfat below 15%, my abs are clear and clean at 17-19% easy. If I get close to 15% as in 2022 January, my ribs show, my veins are more prominent and my face deflates, it's not a good look. I am currently clearly over 20% bodyfat. I didn't have it measured, I'm only going by comparable pictures of men online. The measurements on me are very inaccurate because I have naturally tight skin and they have a hard time getting the calipers to measure the fat. I can tell by the level of water on my head if I float in pool water that I have extra buoyancy currently as well. At 15% I barely have anything above water. It's also a bad measurement because I have a higher than normal lung capacity for my height. I'm from big people and have big bones and a large frame even when I'm much lighter. My hands and feet are also larger than normal for example, my current shoe size is:

Usa 15, eur 49.5, uk 14, cm 33, wide 2e.

These shoes are tight around the base and loose at the toes but very comfortable. One size lower (us 14) will cause rubbing on my toes.

I'm still adjusting my diet downward, I increased my protein intake to 1.3-1.7 gm/kg and subsequently am still not hungry at dinner. I have to force myself to eat my smoothie. This is very different than just two weeks ago.

I will adjust to maintain at 200-205 for the next few months until I return to pre-covid lifting and adjust to my new exercises which are different than pre-covid so some exercises are practically pathetic right now.