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04 March 2015

04 March 2015

If consistency is the key, you can call me The Locksmith! : ) Awoke at 198.6. Finished IF, did two 10 minute, 125 calorie treadmill hits followed by my normal 1000 calorie HIIT treadmill. Got off and grabbed a third straight 196.8 weigh in! I am totally happy plateauing at this point. I can be patient… I've got nothing but time! Targeting 1973 calories today. PS: Massive winter storm bearing down on the Washington, DC, area. It’s likely I'll be working from home again tomorrow and possibly on Friday. That would make an entire week at home. But I'm getting a lot done.

3/04/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.8 (est. goal at 10% BF - 185.0) - 11.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 30.4 (est. goal at 10% BF - 18.5) - 11.9 lbs. to lose
Total body water % - 60.7 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 158.2 (est. goal at 10% BF - 158.5) - BELOW TARGET (dehydration)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3872 (RDI 2175)
Metabolic age - 23

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 181 carbs, 157 protein, 39 fiber, <1500 sodium, 1973 cals
Ate: 78 fat, 147 carb, 185 prot, 42 fib, 2831 sod, 1959 cals (xxxx used, xxxx deficit)
Running avg: 82 fat, 148 carb, 185 prot, 1985 cals (xxxx used, xxxx deficit)
Weigh-in: 196.8 lb lost so far: 128.2 lb still to go: 0 lb Diet followed 100%
   (12 comments) on diet MIT Carson Chow   gaining 0.7 lb a week

03 March 2015

Waking weigh in of 200.0 at 7am. Up 1.2 pounds from yesterday at this time but showing 2 additional pounds of water. Does that mean I lost .8 pounds of body fat? I think it means the Tanita BIA scale is doing its best with relative water/fat percentages. I took my carbohydrate macro right to the limit yesterday at 183. I will be backing off that today, no matter what IIFYM says. Actually, once you hit your protein, fat, and fiber macros, the remaining calories can be made up of anything. So I didn't need to eat the extra carbs, but I took the opportunity to enjoy some dates, figs, and raw honey. Working from home again today so I will get another unexpected post IF workout. However, that also means I won't get my usual 2-3 miles of walking around downtown. I will attempt to get up once an hour and do 5-10 minutes on the treadmill to make up for that. Alarm is set.

03 March 2015

Waking weigh in of 200.0 showed the effects of two extra pounds of water, probably from a few too many carbs yesterday. Worked at home again, so finished 16:8 fasting and did a hard 1000 calorie treadmill HIIT workout. Again had to alternate between 4 and 5 mph to keep my heart rate in the desired target zone. After the workout, got 196.8 to equal yesterday’s post-workout weight. Pretty cool that I was able to drop the extra water. Up .4 pounds from Saturday, but I’m just fine with this as a mid week weight. Targeting 1990 calories again today.

3/03/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.8 (est. goal at 10% BF - 185.0) - 11.8 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - 4.9 % to lose
Total body fat lbs. - 29.6 (est. goal at 10% BF - 18.5) - 11.1 lbs. to lose
Total body water % - 61.4 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.0 (est. goal at 10% BF - 158.5) - .5 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3887 (RDI 2184)
Metabolic age - 22

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1990 cals
Ate: 75 fat, 139 carb, 219 prot, 53 fib, 2264 sod, 2005 cals (3397 used, 1392 deficit)
Running avg: 83 fat, 149 carb, 184 prot, 1994 cals (2987 used, 993 deficit)
Weigh-in: 196.8 lb lost so far: 128.2 lb still to go: 0 lb Diet followed 100%

02 March 2015

Woke up at 198.8 again. Finished 16:8 fasting and did a hard 1000 calorie treadmill HIIT workout. I could not keep my heart rate in the target zone, so I alternated 4 mph and 5 mph HIIT bursts every other minute for the last half hour. So the heart rate swung between about 118 and 133 bpm. Got 196.8 for the weigh in. Not a new low (even this week), but just a few ounces away from it. So far this year, I've been able to make the high 200s a rarity. Now, I want to make any weigh in over 200 a rarity. Targeting 1990 calories today.

3/02/15 Tanita Numbers (post 16:8 IF, 1000 calorie HIIT treadmill):
Weight - 196.8 (est. goal at 10% BF - 185.0) - 11.8 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - 5.4 % to lose
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.5) - 11.7 lbs. to lose
Total body water % - 60.8 (goal is 62-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 158.4 (est. goal at 10% BF - 158.5) - BELOW target (dehydration)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3873 (RDI 2176)
Metabolic age - 23

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1990 cals
Ate: 74 fat, 183 carb, 173 prot, 42 fib, 1914 sod, 1989 cals (2787 used, 798 deficit)
Running avg: 87 fat, 153 carb, 167 prot, 1988 cals (2781 used, 793 deficit)

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