Three pounds down
from Monday. What's come off is obviously mostly water weight at this point because actual body fat loss takes more than a few days to occur. Adipose tissue contains 90% lipids and 10% water. When you begin to lose weight the water content in adipose tissue diminishes before before you finally exhale the metabolized fat as water and carbon dioxide.
That said, with a properly functioning metabolism, after the initial water weight loss, losing a pound of fat per week comfortably without going to extremes is possible.
The adjustments I made were an extra 30 minutes of cardio and a daily 1.200 kcal deficit. That means I have been eating currently ca 1.800 kcal per day. Feedings were restricted to six hours between noon and 18:00. I upped my protein intake by about 25% and reduced carbs by 25%. I made no other changes.
As soon as the weight loss from water slows down I may reduce my daily caloric intake to 1,200 kcal. and add carb cycling to prevent the metabolism from slowing down. 1,200 kcal per day is as low as I have ever gone because below that I feel like a soggy rag.
Honestly, if you want to lose a few pounds, and if it doesn't matter what kind of weight you lose and that this is effective only in the short term, I recommend Taco Bell or Chinese takeout. Pablo lost 9 lbs in one sitting that one time!
My midday meal consisted of 3 eggs with a little this and that and a chicken thigh and cheese on a slice of whole kernel dark bread and a tomato.
