• V. Michel Buck

My Set Point and Week 1 & 2


I started logging the foods I consumed, I wasn't worried about eating less or being conservative with my portions, all I cared about is accuracy. After my first day of logging, I noticed that I ate 4100 calories. However, the weight on the scale didn't budge and normally doesn't budge. From my understand, I believe that my set point weight is between 128-135 lbs. Meaning, as long as I am eating roughly what I normally eat in calories, my body weight doesn't change that much. Of course this is an overly simplified way of explaining set point and set point is just a theory, however, if you'd like to read more, here is an article regarding set point: https://www.mdanderson.org/publications/focused-on-health/what-is-your-body-s-set-point-weight-and-can-you-change-it-.h15-1593780.html


(Photo is the day after a 4100 calorie day and taken the day after I took post 1 photo.)


Knowing what I do about my body, how much I consume and how I feel, I think in order for me to be successful in my journey, I will have to keep my weight within my set point: increasing my muscle mass while decreasing my body fat percentage.


I've been eating what I want for the last few years, no crazy fad diets. I have eliminated foods that make me feel sluggish or terrible, however I wouldn't say that is a diet, it's common sense. I have spent a lot of time listening to my body and hearing the cues it's been giving me but it took me years to get here. If you have a slow metabolism or don't get these cues, I recommend working with a Dietician on a Reverse Diet or an All In Program to get you back on track.




CarbManager is great, it's an app and I love the desktop version. If you'd love to connect with me my username: vubukata. I have discovered that CarbManager has a scan feature so you can scan the bar code of foods to make it easier to enter your food.



11/21/2021 Day 1 1700 Calorie Limit

Not a good day to start out on, my husband made his amazing gluten free pancakes. We did yard work and ended up having McDonalds for dinner. I ended up eating 2144 in calories total.



11/22/2021 Day 2 1000 Calorie Limit

I am usually pretty busy on Mondays, so it's easy for me to miss a couple meals without issue. To be honest, this morning I had every intention of working out later tonight.


I am tired, freezing cold, weak, emotionally unstable. I was expecting this when I started, however I wasn't expecting it so quickly. I may have to adjust my diet a bit later if this continues more than a couple of days. I think adding working out may over stress my body at this point. I will have to wait till I am a bit more used to the changes all together.


932 calories for the day, includes the following

Breakfast: Iced coffee with cream

Lunch: 2 hardboiled eggs

Dinner: Half a chicken drumstick, half of a large sweet potato with butter and plain low fat yogurt, miso soup with veggies. This was so much food I had to break it up and eat it in two sittings.

Dessert: A scoop of ice cream.

Before Bed: Protein shake

Beverage: Water & I sipped on tea throughout the day.


PROTEIN POWDER: PEScience Snickerdoodle. It literally tasted like a liquid snickerdoodle. This would be a great flavor to add to oatmeal, however I am not a huge cinnamon fan, so I probably won't be purchasing this flavor in full size. Normal serving size is roughly 8oz of water + the power, sample packet was 4oz.



11/23/2021 Day 3 1000 Calorie Limit

I didn't feel sluggish today like I did yesterday. I didn't get hungry till an hour before dinner, so I didn't eat lunch. I did consume a lot of tea and water during the day.


846 calories for the day, includes the following

Breakfast: 2 cups of iced coffee with cream

Lunch: Non, I wasn't hungry

Dinner: Quesadilla burger, I folded a tortilla in half to limit the calories, had mushrooms, onions, mayo, mustard, 2 half slices of cheese and a full burger patty.

Dessert: 1/4 of a cream cheese covered cinnamon roll

Snack: 1/4 of a sweet potato & a zesty dill pickle

Before Bed: 2 protein shakes

Beverage: Water & I sipped on tea throughout the day.


Again, I love having carb manager because I just scanned in the packages while I was cooking and had the packages out. Incase you didn't know, most pickles are 0 calories, this is a great crunchy snack.


PROTEIN POWDER: IdealLean Clear Whey in Tropical Dragonfruit and Mojito. OMG it was so good, was a great sweet treat. The Tropical Dragonfruit tasted like KoolAid and the Mojito tasted like a virgin mojito. With no sugar, 20g of protein and was low in Calories, this was amazing and I have already put in an order for a full size bottle so I could get the Black Friday deal. Normal serving size is roughly 10-12oz of water + the power, sample packet was a full serving.


WORKOUT: Went on a walk in the neighborhood, medium pace for about 17 minutes. Not anything substantial but like I said previously, my workout out will be minimal for the next little while.



11/24/2021 Day 4 1700 Calorie Limit

I woke up very early, very hungry. I ate a quick breakfast. Then I got tired and went back to bed for a bit. I struggled today to get all my calories in. I know that I need to get them in so my body doesn't go into storage mode but I've been doing so well with eating whole foods and keeping the bad stuff to a minimum that I am struggling with the final number.


Today is also day 1 of my menstrual cycle. Usually 1-2 days prior and 1-2 during the beginning of my period, I crave carbs, bloat badly and I am awake from what I think is a correlation of my eczema and estrogen levels. In this case, I am not craving carbohydrates at all nor am I bloated. I am still itchy though, so no effects on my eczema.


1724 calories for the day, includes the following

Breakfast: Small potato with butter a teaspoon of plain low fat yogurt. 6 Jumbo shrimp with parmesan cheese. 2 Cups of hot coffee with cream.

Lunch: Zesty dill pickle and a colby jack cheese stick

Dinner: Small potato with butter, a teaspoon of sour cream, some shredded cheddar cheese. 8 Jumbo shrimp with parmesan cheese. A Red Lobster cheddar bay biscuit.

Dessert: 2 cream cheese covered cinnamon rolls

Snack: 1/2 of a sweet potato

Before Bed: 2 Protein Shakes

Beverage: Perrier sparkling water, I love sipping on sparkling mineral water.


PROS: My husband has stated that he noticed I look thinner in my arms, which have been something I have been self conscious about. I haven't notice a decrease in size anywhere else. I won't do another measurement till a month in.


I am sleeping really well, though I wake up to scratch my skin, I go immediately back to sleep. This is huge for me. I have had a hard time sleeping for years.


PROTEIN POWDER: PEScience Chocolate Mint Cookie. It was good, but there is a lingering taste of chalky whey protein. PEScience Frosted Chocolate Cupcake. Also tastes good but it's watery, so we added a frozen banana to thicken it up. Now that I know this trick, I probably will enjoy the PEScience flavors a lot more.


WORKOUT: Went on a 39 minute walk, it was a perfect dusk with a slight cool breeze and it felt good to get my legs working after sitting most the day.



11/25/2021 Day 5 1700 Calorie Limit THANKSGIVING

I always seem to start my diets on or right before the holidays. It's fine because I am strong willed, I feel like I ate way so much more than my Carb Manager stated. I thought I was going to hit way over my calorie limit.


1651 calories for the day, includes the following

Breakfast: Protein Shake

Lunch: Meatloaf, half a cornbread muffin, a tablespoon of stuffing, mashed potatoes, funeral potatoes and sweet corn

Dinner: Dinner was a half cup of funeral potatoes, a tablespoon of stuffing and sweet corn.

Dessert: None

Snack: None

Before Bed: Protein Shake

Beverage: Water & Gin.


I did have some Gin with my husband. I am overall trying to stay away from alcohol because it's calorically dense and additionally just not good for you. "Analysis of alcohol and muscle recovery revealed that alcohol consumption can cause significant setbacks in gaining muscle and accomplishing fitness goals. Studies have shown that alcohol consumption reduces muscle protein synthesis (MPS), which reduces the possibility of gaining muscle." Read the full article here.


PROS: I had a nap. I don't normally nap but I was able to for the first time in decades without being ill. It was amazing.


PROTEIN POWDER: KOS Plant Protein Chocolate for breakfast, added bananas and coffee for the liquid. It was delicious and filling. Late night protein shake was the KOS Plant Protein in Vanilla with frozen bananas, I didn't love the flavor, it was very reminiscent of the grainy protein powder I was used to a decade ago.



11/26/2021 Day 6 1000 Calorie Limit

My period was heavy today. I am surprised I am not more hungry.


790 calories for the day, includes the following

Breakfast: Protein Shake

Lunch: None

Dinner: funeral potatoes, mashed potatoes, meatloaf, cornbread, stuffing and gravy

Dessert: None

Snack: None

Before Bed: Protein Shake

Beverage: Water & I sipped on tea throughout the day.


PROTEIN POWDER: KOS Chocolate Peanut Butter with Coffee as the liquid and frozen bananas as the thickener, such a great sweet treat in the morning. PEScience Peanut Butter Cup, so delicious mixed with water and frozen bananas.


WORKOUT: Went on a 65 minute walk with the bunny, had her in the stroller and wore my Weighted Vest 12lbs. Also got in the mail an Under Desk Bike and did that for 30 minutes.



11/27/2021 Day 7 1700 Calorie Limit


1662 calories for the day, includes the following

Breakfast: Coffee with cream, 1/4 of a sweet potato, 3/5 of an egg and 1/8 of a haas avocado.

Lunch: McDonald's Cheeseburger and a handful of fries.

Dinner: Gluten free pasta with a delicious premade sauce and 1/2 serving of the left over meatloaf

Dessert: 1/2 of a slice of Whole Foods Gateau Basque Pie

Snack: None

Before Bed: Protein Shake

Beverage: Water & Mountain Dew


During the day we went out to the shop and worked on the car but I started to feel sluggish, so I had my hubby get me a can of Mountain Dew and took a couple of sips to get my blood sugar up, I did not have the whole can.


YES, I HAD MCDONALS ON AN EXTREME DIET. If you do it right, you can plan your calories so you can still have a social life. This is why I planned larger calorie days around the weekend, I know my husband really well. Remember to be flexible with yourself so you can enjoy life.


PROTEIN POWDER: Click Coffee & Protein in Mocha. This was bland even with adding sliced bananas. For the liquid I added water. I do like that this protein has a ton of vitamins and minerals, it also mixes with 12-14 ounces of liquid so it's very filling.



11/28/2021 Day 8 1700 Calorie Limit

I am not going to lie, I am utterly consumed with constantly talking about this diet, the calories and everything I am doing. It may be a little overwhelming for others but for me, I am all in, body and soul.


1885 calories for the day, includes the following

Breakfast: Gluten Free Pancakes with sugar free maple syrup, whipped cream, pecan, blueberries. Protein shake with coffee as the liquid and some frozen bananas.

Lunch: None, we ate breakfast late.

Dinner: Gluten free pasta with a delicious premade sauce and 1/2 serving of the left over meatloaf. Slice of sourdough bread.

Dessert: 1/4 of a slice of Whole Foods Gateau Basque Pie

Snack: Some rice, cheddar cheese and tuna in a bowl.

Before Bed: Nothing

Beverage: Water.


PROTEIN POWDER: Click Coffee & Protein in Vanilla Latte. For the liquid I added coffee. Wasn't bad at all. I like blended coffees and this was just so easy to get my morning cup of Joe along with my protein.


11/29/2021 Day 9 1000 Calorie Limit

My period was heavy today, again.


I am not going to lie, I am utterly consumed with constantly talking about this diet, the calories and everything I am doing. It may be a little overwhelming for others but for me, I am all in, body and soul.


887 calories for the day, includes the following

Breakfast: Pesto Eggs and a small potato with sour cream.

Lunch: Iced coffee with cream.

Dinner: Meatloaf, funeral potatoes, asparagus, mash potatoes and gravy, stuffing.

Dessert: Cream cheese cinnamon roll, Halo Top Fruit Pops Pineapple

Snack: None

Before Bed: Nothing

Beverage: Water.


Halo Top Fruit Pops they have them in 4 flavors and OMG they are amazing. Such a good sweet treat and they are 40 calories.


PROTEIN POWDER: PEScience Chocolate Chip Mint. Again with frozen bananas. SOOOO GOOD! I noticed as long as I add a thickener like bananas, these are so delicious and satisfying. I would recommend them, the flavors are typically on point.



11/30/2021 Day 10 1000 Calorie Limit

I weighed myself and am down a bit, again not super interested in what is on the scale but was more curious. Some days I am struggling to eat enough food. My main concern is adapting to a diet, your body can slow down your metabolism if you are constantly in a calorie deficit. This was discussed in a video I posted in my first post, but I recommend watching it if you haven't already. Watch it here


752 calories for the day, includes the following

Breakfast: Protein shake

Lunch: None.

Dinner: Gluten free pasta with a premade sauce and spicy Italian sausage.

Dessert: 1/4 of a slice of Whole Foods Gateau Basque Pie

Snack: None

Before Bed: Protein shake

Beverage: Water.


PROTEIN POWDER: Click Coffee & Protein in Caramel. For the liquid I added coffee. For before bed I had the Ideal Lean Strawberry Protein Shake and added 1/2 cup of frozen strawberries, felt like I was having a virgin margarita. The Ideal Lean shakes have a foam, so I wouldn't recommend blending them if you don't like that texture.



12/01/2021 Day 11 1700 Calorie Limit

I am again having issues sleeping. I do not know why.


1205 calories for the day, includes the following

Breakfast: Scottish oats with blueberries.

Lunch: McDonald's cheeseburger and a handful of fries.

Dinner: Rice, teriyaki chicken drumstick, broccoli.

Dessert: Cream cheese cinnamon roll, Halo Top Popsicle Mango.

Snack: None

Before Bed: None

Beverage: Water & Mocha Frappe.


McDonald's gave us a Mocha Frappe with our order, I drank some of it, it was delicious but I regret the calories, this alone was high than the cheeseburger and fries.


PROTEIN POWDER: Did not feel like having one at the end of the day, that Frappe made me feel bad.



12/02/2021 Day 12 1700 Calorie Limit

Was very motivated today and I felt good.


1026 calories for the day, includes the following

Breakfast: Protein shake with coffee and bananas.

Lunch: None

Dinner: Shrimp, mash potatoes and gravy.

Dessert: Halo Top Popsicle Pineapple.

Snack: None

Before Bed: Protein Shake

Beverage: Water & Gin.


PROTEIN POWDER: Click Coffee & Protein in Mocha. For the liquid I added coffee and bananas as a thickener. Truvani Organic Plant Based Protein Vanilla with frozen sliced bananas. This protein was grainy but overall I didn't mind the texture.


WORKOUT: I did resistance training for 30 minutes. I didn't log any of this in Carb Manager because it's too hard with these types of non cardio workouts.



12/03/2021 Day 13 1000 Calorie Limit

Felt sluggish this morning.


1474 calories for the day, includes the following

Breakfast: Coffee with Cream

Lunch: Cottage cheese, diced ham, peas.

Dinner: Gluten free pasta with a premade sauce and spicy Italian sausage. Sourdough toast.

Dessert: Mini Ice Cream Sandwich

Snack: 2 Taco Bell Nacho Cheese Doritos Locos Taco Supreme

Before Bed: BCAA & Protein Shake

Beverage: Water.


I started taking a BCAA supplement to help my muscles. IdealLean Raspberry Lemonade was delicious, we drank this during our walk.


I added hormone supplements, I know hormone levels dipping can have an affect on weight loss. After I started Keto some years ago, I noticed that my period doubled in length and intensity. I found taking these two supplements helped lighten and shorten my period. These supplements are suppose to help balance your hormones in both men & women.

Micronized DHEA & Pregnenolone

PROTEIN POWDER: IdealLean Tropical Dragonfruit.


WORKOUT: 42 minute walk.


BMR Calculator (Basal Metabolic Rate, Mifflin St Jeor Equation)

https://www.omnicalculator.com/health/bmr

It says my BMR is 1212 Calories, this doesn't take into account any exercise. This number is just the calories needed per day if you were only to rest.


Due to my hunger fluctuations, my inability to sleep and the fact that I will be working out more often, I am adjusting my diet starting tomorrow. I will be eating literally whatever I want during the weekend without consideration to calories, fat or carbohydrates. I am aiming for more healthy, less processed choices while still focusing on tracking in Carb Manager and still ever increasing my protein intake. During the week, Monday - Friday I will be eating 1000 calories. I will do this for another 2 weeks to see how I feel.


-V


Disclaimer: I am speaking about my own experiences in all my fitness weight loss journey posts. Please be aware that some of these topics can be triggering. I am not a medical professional and I am not giving medical advice. I do not know if the results of this journey will be success.


Disclosure: I purchased all these items with my own money and the company had no prior knowledge to this promotion. All opinions are my own.

*I make a commission on any purchase you make through my Amazon & Goli link.

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