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01 July 2016

Woke at 212.6, up 2.4 from yesterday. This shows some med induced water weight despite a sub-1000 calorie day. Beginning new macro targets today to be even more strict on carbs and lower on protein. Carbs 8% - Protein 15% - Fat 77%. Will be quite a challenge as I did not hit my macro targets last month. Will be eating a ton of nuts and cruciferous veggies. UPDATE: Came home from meds and finished work. Took some calls while walking and then did another 60 minutes on the treadmill while updating websites. Got my six miles and a weigh in of 210.2. Showing a strange bump in body fat over the past few days. Will keep an eye on that. Had a giant salad for lunch and will do another for dinner. I see competing goals of massive raw veggie intake with LCHF. I will try to cut all sugar and simple carbs this month.

7/01/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 210.2 (est. goal at 10% BF - 183.0) - 27.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2384 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 35 fib, 1500 sod, 2100 cals
Ate: 151 fat, 73 net carb, 96 prot, 47 fib, 1699 sod, 2120 cals (xxxx used, xxx deficit)
Running avg: 151 fat, 73 carb, 96 prot, 2120 cals (xxxx used, xxx deficit)

30 June 2016

30 June 2016

Woke at 210.2, down 2.8 from yesterday. Ate a small breakfast and then massive salads for lunch and dinner. Hit 934 calories and that’s a good number for the last day of the month. Back up to 2100 calories per day tomorrow with two days per week at 600 calories. Had round one of meds this morning and then came home and did six miles on the treadmill. Ended up at 208.2, so whittled off a bit more. More meds tomorrow, so hopefully no significant water gain, but I’ll deal with it if it happens.

6/30/16 Tanita Numbers (after 6 miles of walking at 3 mph):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.6 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 167.7 (est. goal at 10% BF - 156.7) - +11.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2310 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 44 fat, 54 net carb, 58 prot, 50 fib, 1320 sod, 934 cals (2965 used, 2031 deficit)
Running avg: 97 fat, 87 carb, 104 prot, 1689 cals (3189 used, 1500 deficit)
Weigh-in: 208.2 lb lost so far: 116.8 lb still to go: 8.2 lb Diet followed 100%
   (5 comments) on diet MIT Carson Chow   losing 5.1 lb a week

29 June 2016

29 June 2016

Woke at 213.0, up .4 from yesterday. Ate a protein bar and a 100 calorie bag of almonds at work today as I was especially drained after several 600-900 calorie days. Did a lot of walking at work and came home with 4.5 miles in the bank and a 209.4 weigh in. Did another 2.5 miles around the neighborhood to top off the day and got a nice 208.8. Meds tomorrow and Friday, so let’s see if the water weight goes back on.

6/29/16 Tanita Numbers (after 7 miles of walking during the day):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 168.4 (est. goal at 10% BF - 156.7) - +11.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2338 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 27 fat, 25 net carb, 75 prot, 25 fib, 1131 sod, 699 cals (3437 used, 2738 deficit)
Running avg: 98 fat, 86 carb, 106 prot, 1715 cals (3197 used, 1482 deficit)
Weigh-in: 208.8 lb lost so far: 116.2 lb still to go: 8.8 lb Diet followed 100%

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