Week 11 – Case Study – Month 2

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The case study for month 2 covers August 1st thru August 31st. Feel free to download a copy of the actual spreadsheet I filled out during this time period by clicking HERE or clicking on the spreadsheet images below:

Here’s a look at my daily calorie totals from August 1st – August 31st

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Here is the macronutrient distribution for August 1st – August 31st

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Month 2 went much better than Month 1. I reduced my target calorie goal from 1,973 calories per day to 1,850. After two weeks I wasn’t quite seeing the results I had hoped for so bumped the daily calorie goal down to 1,750. I was happy with the results at that consumption level. My overall calorie goal for the month was 55,650 and I ended up just a tad over that at 56,278. Overall I did a great job meeting my goal this month. According to my calculations, I should have lost a bit under 4 pounds of fat during this case study month. In reality I only lost about 1.5 pounds of fat. This tells me that I probably need to adjust my calorie goal down even more. I’m not super comfortable going under 1,750 calories per day so I will stay there for a while. It may slow down the fat loss but I have plenty of time. I did pretty well with my macronutrient percentage goals. My fat intake percentage was high at 37%(12% over my goal) but my sugar and alcohol were right on target at 10% combined. So really the area to improve on would be to shift some of my fat calories to complex carbohydrate calories. This is going to be tough due to my preferred diet but I still feel pretty good about month 2 because the two macronutrients I am most concerned with are protein and sugar, which are both at good percentages.

As you can see below, I have accomplished some fat loss without losing any muscle mass. Specifically I’ve lost 3.1 pounds of fat since I started the case study while maintaining the 115.4 pounds of lean body mass I started with. I attribute this to staying pretty focused on lifting weights this month. I didn’t keep track of my workouts but I would estimate that I lifted weights and did a one mile run about 4 or 5 days on average per week this month. I kept my protein intake pretty high as well at 22.8% of my overall calorie intake. While that’s lower than my goal of 25% protein it is very close.

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Please enjoy the powerful information I am sharing in this blog but remember that I am NOT a nutritionist or a professional. I am simply passionate about the subject. Please consult with your doctor and nutritionist before implementing any diet

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