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30 March 2015

29 March 2015

Woke at 197.6 after a nice sleep in. Moved official weekly weigh in day to Sunday after being out of town on Saturday. Did full body weight lifting and 1000 calorie HIIT treadmill. Modified my treadmill work after reading an interesting article on HIIT that called for six 10 mph, 15 second bursts with 45 seconds of rest in between. I added that to the beginning of my one hour 4 to 5.5 mph treadmill session. Lots of heavy breathing. Let’s see how it worked out. Nice 194.8 weigh in afterwards. Will do it again tomorrow on my telework day. Allowed Fitbit to run out of juice so missed recording at least 150 calories of calorie burn today. Also, high sodium due to salmon and other stuff. Flush time.

3/29/15 Tanita Numbers (pre-dinner, post 1000 HIIT treadmill):
Weight - 194.8 est. goal at 10% BF - 184.0) - 10.8 lbs. to lose
Total body fat % - 13.9 (goal is 10% BF) - +3.9% (adjusted - 14.3 / +4.3)
Total body fat lbs. - 27.2 (est. goal at 10% BF - 18.4) - +8.8 lbs. (adjusted - 27.9 / +9.5)
Total body water % - 63.4 (balance is 62.5%) - .9% overhydrated
Muscle mass lbs. - 159.4 (est. goal at 10% BF - 157.6) - +1.8 lbs. (adjusted - 158.7 / +1.1)
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. to lose
RDI 2187 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 20

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 186 carbs, 157 protein, 39 fiber, <1500 sodium, 1994 cals
Ate: 81 fat, 111 carb, 174 prot, 46 fib, 3431 sod, 1992 cals (2826 used, 834 deficit)
Running avg: 78 fat, 149 carb, 182 prot, 1989 cals (3136 used, 1147 deficit)
Weigh-in: 194.8 lb lost so far: 130.2 lb still to go: 0 lb Diet followed 100%
   (7 comments) on diet MIT Carson Chow   gaining 0.9 lb a week

28 March 2015

Woke at 199.4 with the wedding ring fitting fine (bloating gone). Went to an event at a motor racing museum near Gettysburg, so did a lot of driving but did not get my post-IF fasted workout. Ate OK up there and essentially made it more like a standard weekday. Came home and was 201.0. Jumped on the treadmill and banged out a 1000 calorie workout. Got a nice 197.0 weigh in afterwards! Had enough calories left for dinner and a frozen blended treat. Calories right on target. Tomorrow, I will sleep in, do a post-16:8 fasted workout and try for an even lower weight. Monday, too!

3/28/15 Tanita Numbers (pre-dinner, post 1000 HIIT treadmill):
Weight - 197.0 (est. goal at 10% BF - 184.0) - 13.0 lbs. to lose
Total body fat % - 13.2 (goal is 10% BF) - +3.2% (adjusted - 14.4 / +4.4)
Total body fat lbs. - 26.0 (est. goal at 10% BF - 18.4) - +7.6 lbs. (adjusted - 28.3 / +9.9)
Total body water % - 65.2 (balance is 62.5%) - 2.7% overhydrated
Muscle mass lbs. - 162.6 (est. goal at 10% BF - 157.6) - +5.0 lbs. (adjusted - 160.3 / +2.7)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. to lose
RDI 2231 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 17

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: 79 fat, 138 carb, 201 prot, 44 fib, 2193 sod, 1985 cals (3548 used, 1563 deficit)
Running avg: 78 fat, 150 carb, 182 prot, 1989 cals (3147 used, 1158 deficit)
Weigh-in: 197.0 lb lost so far: 128.0 lb still to go: 0 lb Diet followed 100%

27 March 2015

27 March 2015

Woke at 201.2 with a lot of sodium induced body water. Came home at a relatively distressing 201.8 after drinking a lot of water and walking more than four miles at work. But hopped on the treadmill and hit it hard. Got a 198.0 weigh in afterwards which frankly thrilled me… So I’m showing a gain from my Tuesday weight of 195.4, but I'll take it! Can’t do a post IF workout tomorrow because I'm driving out of town to a Motor Racing Museum. That’s the place with the five dollar all you can eat buffet. Gonna be hard to behave there, but I'll try. I will have Sunday to recover and I work from home on Monday, so there are two days where I will do a post IF afternoon workout before eating. Have a great weekend, everyone!

3/27/15 Tanita Numbers (pre-dinner, post 1000 HIIT treadmill):
Weight - 198.0 est. goal at 10% BF - 184.0) - 14.0 lbs. to lose
Total body fat % - 13.5 (goal is 10% BF) - +3.5% (adjusted - 14.5 / +4.5)
Total body fat lbs. - 26.8 (est. goal at 10% BF - 18.4) - +8.4 lbs. (adjusted - 28.6 / +10.2)
Total body water % - 64.7 (balance is 62.5%) - 2.2% overhydrated
Muscle mass lbs. - 162.8 (est. goal at 10% BF - 157.6) - +5.2 lbs. (adjusted - 161.0 / +3.4)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. to lose
RDI 2237 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 18

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1988 cals
Ate: 75 fat, 142 carb, 217 prot, 51 fib, 1744 sod, 1987 cals (3406 used, 1419 deficit)
Running avg: 78 fat, 151 carb, 182 prot, 1989 cals (3132 used, 1143 deficit)
Weigh-in: 198.0 lb lost so far: 127.0 lb still to go: 0 lb Diet followed reasonably well

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MightyFull recorded a Journal Entry.
moakley14 recorded a Weigh In at 148.0 lb.
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