Tom Holowka . com

This post covers the three days since the last update.

More Weight Talk

According to my scale I’m now gaining fat. I think it’s funny actually. I’m gaining fat but looking much better in the mirror and consuming only about 11grams of fat per day.

The more I keep doing this, the more I feel like eating more is key. Every time I’m feeling a craving come on, I know that I have to eat. If I want something cooked I just eat fruit.

I’ve been going for 15 days now and I’m feeling fantastic.

Sodium

The hardest mineral for me to get seems to be sodium. It’s difficult to say how much sodium a person actually needs because the USDA RDA’s are overinflated (similar to calcium requirements) because of how much salt we eat in our society. When you eat a low fat raw vegan diet and don’t eat any salt you’ll realize this. The RDA is about 2000mg, and I’m lucky to come close to 400mg on my diet. So how much sodium do you really need? Any ideas?

Reader Questions

Just in case you haven’t read the previous posts in this series (linked to at the end of this post) some of my readers had some questions that I’d like to share.

One asked me about my protein and lipid consumption beling low according to cronometer. The reason is because in cronometer you have to set your caloronutrient targets. I set mine at 80% carbohydrates, 10% protein, and 10% lipids.

The reason I set it this way is because I want to make sure I’m getting at least 80% of my calories from carbohydrates, and no more than 10% of my calories from proteins and lipids. The 80% is a lower limit, whereas the 10% are upper limits. So despite the screenshots showing that I’m low in those areas, I’m actually right where I wanna be.

Another reader wanted to clarify that I am not weighing the inedible portions of the fruits on my food scale, and I’m not. You only weigh the parts you eat, because only the parts you eat count towards your total calorie consumption. Even though you pay for the banana skins, you don’t count ‘em cause you don’t eat ‘em.

Here’s my daily’s:

April 16

Body Composition
Weight: 152.2
Body Fat %: 8.2%
Water Weight%: 64.2%
Muscle Mass%: 47.5%
Bone Density%: 5.4%

Food Intake
Meal 1: 8 Atualfo Mangoes
Meal 2: Salad with Romaine Lettuce and 2 Tomatoes
Meal 3: Banana Date Smoothie, 7 Bananas and 7 Dates
Meal 4: Cucumber Pasta, Two Cucumbers peeled, 2 tomatoes, 1 date, 1 sundried tomato, lemon juice of 1/4 lemon
Meal 5: 4 Mangoes

Water: 1.5L
Exercise: Squats, Pushups

April 17

Body Composition
Weight: 152.0
Body Fat %: 8.1%
Water Weight%: 64.4%
Muscle Mass%: 47.6%
Bone Density%: 5.4%

Food Intake
Meal 1: 4 Atualfo Mangoes
Meal 2: Date Smoothie aka Dateorade (first time I’ve ever had this, reminds me of root beer) 12 Dates and water
Meal 3: Green Grapes
Meal 4: Banana Date Smoothie, 8 Bananas and 8 Dates
Meal 5: Spinach Tomato and Celery

Water: 1.5L
Exercise: Pushups, Squats

April 18

Body Composition
Weight: 152.4
Body Fat %: 8.2%
Water Weight%: 64.2%
Muscle Mass%: 47.5%
Bone Density%: 5.4%

Food Intake
Meal 1: Green Smoothie, 12 Bananas and Spinach
Meal 2: 5 Dates and Celery,
Meal 3: Banana Date Smoothie, 16 Bananas 4 Dates
Meal 4: 5 Bananas
Meal 5: Salad with Romaine Lettuce and 2 Tomatoes

Water: 2L
Exercise: Dumbbell Press, Incline Dumbbell Press, Lat Pull Downs, Smith Machine Squats, Dumbbell Curls

If you have any questions or comments, post them below or send me an email at Tom at TomHolowka dot com.
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Here are the other posts in this series if you wanna check ‘em out.

Other Posts in this series

How To Do the Low Fat Raw Food Diet
Low Fat Raw Food Diet – Update 1
Low Fat Raw Food Diet – Update 2
Low Fat Raw Food Diet – Update 3