I posted a long thing already, but live strong didnt like it and spit it out. š
It looks like your calories and fat grams are ok (as long as you keep your fat below 50 grams a day)
But your protein levels are very low, in particular, a few days you were at 35 grams. For your body just to repair normal tissues, never mind damaged muscles from working out, you need at least 50 grams of high quality protein. (chicken, fish).
I would recommend at the very least .75 grams for every 1 pound of body weight. So if you weigh 150 for example, you would want as a minimum of about 100 grams of protein.
An easy way to get an extra 30 grams of protein or so without the calories, is just buy a good quality protein powder. For the most part, they all taste pretty good these days. Add skim milk or a banana, and you end up just ingesting about 200-300 k/calories and get about 30 grams of protein.
For myself, I try to make sure I am intaking 1 gram per pound (so 300 grams a day of protein), but if you aren’t lifting weights, that probably isn’t necessary. Protein has a lot of benefits, it tricks your body and makes you think you aren’t as hungry as you really are, plus your body has a much harder time converting protein into stored fat, then fat or carbohydrates (even complex carbs).
Also, if you can kick the coffee altogether, and go just with green tea (no sugar, use liquid honey), that would be a huge difference too..cortisol levels spike with cofee, and that traps fat, negating the fat burning help you get from caffeine.
Also, and this is probably the hardest thing to do. If you can eat small meals every 2-3 hours, 5 times a day, that will really speed up your metabolism. Our usualy 3 meal a day regimen that most of us have, is a terrible way to try and lose weight. If you have to stick with 3 meals a day. Have a protein shake, or a can of slim fast between meals just to keep your metabolism going.
What I do, is cook a whole bunch of chicken, or fish or whatever I am going to eat taht day. First thing in the morning, and every 2 to 3 hours, I have about 6 ounces.
Glad to hear you are exercising and all that again, it sucks though doesn’t it š
Now with that being said, excuse me while I go and drink some absolut and play borderlands š