Steve Cauffiel wrote:

Yeah I don’t think that’s nearly enough – though I’m not sure/confident on how much higher you should go either. I’d think you’d be better off with the semi-kinda-informal rule of thumb of .8g of fat and protein per pound of body weight for a start. You’re down there at the .3g per pound right now and I don’t think that’s gonna be anywhere near optimal. As you drop weight you can re-evaluate and possibly try 1g of fat/.5g of protein per pound of body weight or vice versa (1g protein/.5g fat) to see how you respond; some people do better with one versus the other but it takes experimentation to figure that out.

And there’s no real need for exercise at this point though simple short regular walks might help in other regards for your health.

Hopefully others will chime in. Stick to it, it’ll happen.

Steve,

Thank you for the encouragement. It’s helpful at every step of such a long journey. The fat and protein grams that people are recommending are per pound of goal weight, right? So if I’d like to weigh around 145 when I’m all done then I should look at those ratios in terms of where I’m headed and not where I am, yes?

Makoto Tomizawa wrote:

Protein: ~170 grams
Fats: ~170 grams
Carbs: As close to 0 as possible

That comes out to around 2200 kcals. You don’t need to worry about going into “starvation” mode. Plus, you’re getting a refeed from time to time. I would start there and experiment, adjust by increasing/decreasing fats and proteins. You could probably even get away with slightly lower protein and higher fats, since you’re body has plenty of fuel. Plus you mentioned you’re not exercising, so I wouldn’t worry about your muscle being broken down either.

Another thing is, perhaps you might want to be doing Carb Nite every two weeks, if you haven’t already been doing so.

Yre (I wish I had something better to address you by. 🙂 )
I was originally trying for around 2000 kcals a day, but I find that I’m less and less hungry, but my meals also dropped from 3 to 2 a day, so I will go back to trying to fit in 3 and hopefully that will bump me back a up a bit. Thank you for allaying my concern of my muscle decreasing. I did have two 10 day stints as opposed to 10/7/7, because I was aligning my carb nites with family, who are joining me on CNS in solidarity. Yay for family! I will consider what you say about only doing carb nite every two weeks especially if the scale keeps playing coy with me.

Richard Schmitt wrote:

I’ve listened to podcast about people who are overweight and able to achieve a calorie deficit just fine, especially sticking with the macros you’re using. I understand that things have slowed, but I would also watch what your Carb Nites are actually like as well as what you’re consuming during your Ultra Low Carb week.

Big Tex (Love that name! I get all kinds of pictures in my head of caring but tough father figure. It’s the romantic in me.)

My first carb night I prolly went overboard a little. But this last one was better, I think. Although I did notice an interesting thing, this time the day after carb nite I didn’t have much weight increase only like 1/2 a pound. But the next day I was up 2lbs. I wonder if that means I’m not hydrating enough or something. This carb nite I had a butter pound cake muffin (costco) and a yoplait strawberry yogurt. Dinner was out a Red Robin: a cup of clam chowder to start, 2 or 3 onion rings, 1/2 a genysis burger (I just couldn’t eat the whole thing) and fries. Dessert was 2 scoops of Basking Robins. 251g carbs, 126g fat, 66g of protein, total kcals 2420. But that was my food for the whole day. I was prolly a little heavy on fat and light on Protein for the day. Still learning how to eat this way and I’m not very good at balancing it all…yet.

Again, thank you everyone for your help and guidance. It’s good to not feel alone.