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24 January 2017

23 January 2017

Woke at 218.2, up 2.2 from yesterday. I did not expect this much of a post dinner overnight gain. Got a 600 calorie IF day on tap to try to catch up. UPDATE: Fasted until 3:30 and ate an ounce and a half of cheese. Got my five miles in and then ate dinner at 6:30. Weighed in at 213.8 first. Good day of flushing water and waste. Got close to 600 calories but cheated with a handful of raw pumpkin seeds. So 824 calories it is, in a 21:3 eating window. I’ll take it.

1/23/17 Tanita Numbers (before dinner, after five miles walking):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 171.4 (est. goal at 10% BF - 156.7) - +14.7 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2412 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 59 fat, 12 carb, 3 fib, 9 net carb, 58 prot, 824 cals (3163 used, 2339 deficit)
Running avg: 101 fat, 71 carb, 111 prot, 1627 cals (3143 used, 1516 deficit)

22 January 2017

Woke at 216.0, down 2.2 from yesterday after an 800 calorie day (it registered as 2000, but 1200 of that happened between midnight and bedtime!) Did not do my walking over the past two days as I was busy at the standing desk with work (working weekends are a side effect of the job). Targeting 1906 calories today. UPDATE: No walking before dinner, but did weigh in at 6:30 and got to 214.4. Lots of protein today; not perfect on net carbs, but OK. Did not get in my workout after all as I was stuck on the computer.

1/22/17 Tanita Numbers (before dinner, no workout):
Weight - 214.4 (est. goal at 10% BF - 183.0) - 31.4 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 56.9 (balance is 62.5%) - 5.6% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2355 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 89 fat, 62 carb, 19 fib, 43 net carb, 229 prot, 1907 cals (2153 used, 246 deficit)
Running avg: 103 fat, 73 carb, 113 prot, 1664 cals (3142 used, 1478 deficit)

21 January 2017

Woke at 218.2, up 2.6 from yesterday. Went off the rails snacking last night. Had a crap day with no exercise and a good bit of stress eating. So the 1000 plus calorie lunch recorded today actually happened after midnight last night. At least I have the calories recorded here. Will get back on track with my walking and will fast until dinner to eat the few remaining calories I have to use for today! The only thing saving me is that I don't eat sugar or carbs when I overeat as I have lots of healthy stuff in the house. UPDATE: Worked at my standing desk all day but did not get my walking in again. The day was bookended by me taking Denise to and from the DC metro station to get her down to Women’s March on Washington. She had a great time but is a tired pup. I should have given her my Fitbit to fake a workout for myself! Fasted until 6:30 pm. Ate 2000 plus calories (about 800 since waking). I borrowed a few from tomorrow’s budget.

1/21/17 Tanita Numbers (before dinner, no workout):
Weight - 216.2 (est. goal at 10% BF - 183.0) - 33.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 61.3 (balance is 62.5%) - 1.2% dehydrated
Muscle mass lbs. - 173.5 (est. goal at 10% BF - 156.7) - +16.8 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2464 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21

Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 152 fat, 60 carb, 29 fib, 31 net carb, 120 prot, 2061 cals (2352 used, 291 deficit)
Running avg: 103 fat, 74 carb, 108 prot, 1652 cals (3189 used, 1537 deficit)

20 January 2017

Woke at 215.6, up 1.0 after a 2500 calorie day where I ate dinner out and did a little snacking late at night. Going to target 600 calories today on the final IF day of the week. UPDATE: Did not do my walking today or push out a lot of water. As a result, water weight went up three pounds from yesterday. Made it to 600 calories by the end of dinner, but added celery, peanut butter, and 3 Flackers later. Eating about 1600 tomorrow.

1/20/17 Tanita Numbers (before dinner, no workout):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 172.5 (est. goal at 10% BF - 156.7) - +15.8 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2425 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 51 fat, 39 carb, 19 fib, 20 net carb, 66 prot, 874 cals (2377 used, 1503 deficit)
Running avg: 101 fat, 75 carb, 107 prot, 1632 cals (3231 used, 1599 deficit)

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