Exercise: Yes, 60 minute strength/lifting circuit class, full body conditioning.

Calories: Yes, ate back half excerise calories today

Tracked: Yes, everything

Day 4 awesome. As for CICO, it's obvious!

Did I exercise for at least 20 minutes? Yes - 46 minutes on the mini-trampoline (DELIBERATELY restrained for Day 1 of a new exergame tour) PLUS 2 x 7 minutes HIIT on my stationary bike. Bike CLAIMS that was over 160 calories in the 14 combined minutes....
Did I stay within my calorie budget for the day? Yes - counted the usual cardio calories,but reserving judgement on the HIIT ones and only recording them in the Exercise Log note section
Did I keep track of everything I ate and drank? Yes

Today happens to be my weekly weigh-in day on another challenge, which is convenient. I will see where I am on the scale next Friday and compare that with CO exercise calories the bike claims I burned over the week .... and see what I get.

Which brings me to the CICO comment request. Most of what I would say has already been said by now.

In terms of basic bio-chemistry, that's the way life-forms on this planet / in this dimension are designed to work. The internal auto-triggering chemical reactions take whatever elements / compounds are given it - do their thing as best they can - and then goes to whatever default choice makes the best chemical sense for either fuel burning or storage, depending on the CI vs CO ratio.

The "trick" to this, IMHO, is learning and deliberately providing the most-valuable elements/ compounds needed of optimal bio-chemical balance for YOUR system the majority of the time.

That looks like:

• Listen to your body, AND don't fight / ignore any very real bio-chemical situations your doctor / medical advisor has identified.
  
• Adjust your MFP macro display for whatever you need to pay attention to, and set your main (carb / fat / protein) overall percentages accordingly. Someone may have been advised to go keto, and so will make the protein % higher. Someone else may keep them at the default proportion with no issue, but need to know they are both getting enough Potassium (WANT this right up to or over the Green / Red border) while not overdoing the sodium (WANT to keep this nicely below the Green / Red border)

What @zorrocat said just above me is a good example, and doesn't even really need the "but" he included.

The same # CI but with a proportionally higher-than-default protein % seems to support/fuel his exercise program better than when the carbs are left at the default %.

zorrocat wrote: »

... but I find that I'm at my healthiest when I consistently both stay under on calories AND hit my protein target. So, today I was still under my calories, but not in a quality way ...

Jan 4
Exercise: school
Calories: over
Tracked: yes

Exercise - yes
Tracking - yes
Stayed within calorie allowance - yes
Looking forward to reading about CICO - have been Vegan since December 5th, and have read a ton about the quality of the calories that go in, how to ensure proper nutrient intake, and how to make things yummy and satisfying when eating Vegan. Really enjoying this challenge. I also enjoy reading everyone’s input and ideas.

Pass today

1/4
Did I exercise for at least 20 minutes? ✅ Treadmill/Run/Walk/Yoga
Did I stay within my calorie budget for the day? ✅
Did I keep track of everything I ate and drank? ✅

Did I exercise for at least 20 minutes? Yes speed walking hills with friends, 55 min
Did I stay within my calorie budget for the day? Yes although it was hard cause I was out all day. But was very mindful and did it!
Did I keep track of everything I ate and drank? Yes- thankful MFP has such a good database.

1/4
Exercise- Yes, 50 min. walk
Calories-Yes, finally getting over my urge to eat as if it was still the holidays and each meal should include treats of some kind.
Tracking-Yes

CICO has been the method I’ve used to successfully lose weight during the last few years. Eating at a deficit continues to work for me. Macros matter also. I monitor protein most closely because I’m a vegetarian and have to be pretty intentional to reach my protein goals each day.

Calories: yes
Tracking: yes (guessing on a dinner out but did my best)
Exercise: yes, 60 min yoga

I have done both ways, CICO with no regard for nutrition, and now eating much more healthfully while still watching calories. I feel so much better and less hungry with quality calories.

Jan 4
Yes x3
Great writing @RangerRickL !!

I keep CI under CO & I focus on sodium < 1,500mg, sat fat, protein, water, carbs

I’m doing this for better health!! Nutrition makes a difference!