Double down

Hey, just to tell you whats going on for the last 17 days. Since Jan 1.

I am using the Jan 1 hack to SOLVE this problem of protein and diet.

I am zeroing in like NEVER before. I have NO CHOICE

Since Jan 1, I started using MyFitnessPal. I just wanted to log protein.

Almost every single day, I have had 180 grams of protein. This is unprecedented.

I have some data. I am being super vigilant with what I am eating and logging.

My goal is to have ridiculous amounts of scrutinty for 21 days. Check the weight to create my starting point.

And then continue the scrutiny.

📊 Average Daily Intake (since Jan 1)

Averaged per logged day

Metric	Avg / day	Your Goal	Read
Calories	2,210 kcal	~2,100	Slightly high, but reasonable for training
Protein	173.5 g	180 g	Very strong (≈97% of target)
Carbs	164.6 g	—	Moderate-low for marathon build
Fat	88.2 g	—	On the high side
Fiber	19.6 g	30–38 g	Low

Some advice from Chatgpt:

Big takeaway:
You are nailing protein consistency. Calories are tight enough to lose weight but high enough to train — this is exactly the zone you want right now.

🥩 Protein Analysis (the most important part)

• 173.5 g/day at ~2,210 kcal
• ≈ 31% of calories from protein
• That’s elite adherence for fat loss + muscle preservation at your size

This explains:

• Why strength hasn’t fallen off
• Why hunger is likely controlled
• Why recomposition is possible even while cutting

👉 From a coach’s perspective: protein execution = A grade

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🧬 Micronutrient Review (this is where the gaps are)

⚠️ Clear deficiencies (from food alone)

Fiber — LOW

• Avg: 19.6 g/day
• Target: 30–38 g
• Consequences:
  • Worse gut health
  • Blood sugar swings
  • Appetite control harder than it needs to be

Fix (minimal effort):

• +1 cup berries or
• +1 cup lentils/beans or
• +2 cups fibrous veg (broccoli, Brussels, spinach)

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Potassium — VERY LOW

• Avg: 1,454 mg
• Target: ~3,400 mg
• This is common in high-protein, low-plant diets.

Impacts:

• Muscle cramping
• Poor endurance feel
• Higher blood pressure risk

Fix (easy swaps):

• Avocado
• Potatoes / sweet potatoes
• Spinach
• Beans
• Coconut water (post-run)

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Calcium — LOW

• Avg: 242 mg
• Target: 1,000 mg
• Risk over time: bone density issues (not ideal for marathon + lifting)

Fix:

• Greek yogurt
• Skyr
• Cottage cheese
• Calcium-fortified protein shakes

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⚠️ Possibly inflated

Iron — VERY HIGH

• Avg: ~58 mg/day (RDA ≈ 8 mg for men)

This is likely due to:

• Fortified foods
• Supplements
• Data-entry artifacts (MFP is notorious here)

Action:
If you supplement iron → stop unless prescribed. Excess iron is not helpful for men.

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❌ Vitamins A & C appear low

These are usually underestimated in logging unless whole fruits/veg are weighed precisely.

Still, increasing colorful plants will fix fiber + potassium + vitamins in one move.

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🎯 Strategic Interpretation

You’ve built a high-compliance macro system:

• Protein locked in ✅
• Calories controlled ✅
• Alcohol low ✅
• Consistency high ✅

Now you’re at the phase where micros, not macros, are the limiter.

If you change nothing else:

Add 1–2 plant-dense items per day and you materially upgrade:

• Recovery
• Run quality
• Appetite control
• Long-term health