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22 July 2016

Woke at 212.4, down .4 from yesterday. Targeting 600 calories today for my 5:2 intermittent fast. Final med drip of the week this morning and definitely have the constipation and water retention that it brings. Taking it easy today to drop cortisol levels and to adhere to my new every other day HIIT workout regimen. Have a great weekend everyone! UPDATE: Stuck on the computer at work today, so no exercise. It’s my day off anyway, but not even walking at work because I worked from home. Fasted until 7 pm except for black coffee and water (plus a morning shot of coconut oil in my first cup). Got a 209.6 weigh in before dinner. Still carrying a lot of bloat inside me that has to go sometime -- maybe tonight after dinner if I’m lucky. I’ve taken to logging my lowest weight over the past 7 days but as of tonight that is last Saturday at 208.0, so I just logged it. Maybe I can squeeze off a few more pounds tomorrow. Dehydration screwing with the body fat numbers. Nailed calorie goal.

7/22/16 Tanita Numbers (after 23 hours fasting, no workout):
Weight - 209.6 (est. goal at 10% BF - 183.0) - 26.6 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 % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 168.7 (est. goal at 10% BF - 156.7) - +12.0 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 - 2320 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 30 fat, 12 net carb, 61 prot, 16 fib, 786 sod, 615 cals (2340 used, 1725 deficit)
Running avg: 112 fat, 78 carb, 99 prot, 1691 cals (2839 used, 1148 deficit)

21 July 2016

Woke at 212.8, up 2.6 from yesterday. Ate a lot of sodium yesterday and have been extremely bloated over the past few days. Med drip today will add to that. Targeting 2100 calories and will do HIIT today. UPDATE: Post IF weigh in at 210.8. UPDATE: Still wearing the med drip port on my arm so limited from doing pure HIIT weighted squats or swimming. Decided to do treadmill, but started at steady state to update draglist.com, then ramped up to about 15 minutes of HIIT, alternating between 3 and 5 mph. Worked OK in a pinch. Got a 209.8 weigh in. Ate right on calorie target and close to macros. Tomorrow is a 5:2 600 calorie day.

7/21/16 Tanita Numbers (after 40 minutes treadmill, including 15 minutes HIIT):
Weight - 209.8 (est. goal at 10% BF - 183.0) - 26.8 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 % - 60.5 (balance is 62.5%) - 2.0% dehydrated
Muscle mass lbs. - 169.4 (est. goal at 10% BF - 156.7) - +12.7 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 - 2329 / 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, 30 fib, 1500 sod, 2100 cals
Ate: 157 fat, 46 net carb, 111 prot, 31 fib, 1449 sod, 2097 cals (2834 used, 737 deficit)
Running avg: 116 fat, 80 carb, 100 prot, 1742 cals (2863 used, 1121 deficit)

20 July 2016

Woke at 210.2, the same as yesterday. Have some constipation to work through. Off my usual magnesium citrate tabs and other vitamin supplements for a week to see how my vitamin numbers look without them. Just had that blood test so we will see. Targeting 2100 calories today. Weighed 210.0 coming in the door after work so that's my low for today. Time for dinner. Will have to be patient to see if I can hit the blue line without an intense workout that burns off 3-4 pounds.

7/20/16 Tanita Numbers (before dinner, no workout):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 169.7 (est. goal at 10% BF - 156.7) - +13.0 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 - 2334 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 134 fat, 54 net carb, 142 prot, 36 fib, 3445 sod, 2101 cals (2972 used, 871 deficit)
Running avg: 114 fat, 80 carb, 100 prot, 1725 cals (2865 used, 1140 deficit)

19 July 2016

Woke at 210.2, down 1.2 from yesterday. Targeting 2097 calories today. Will get in a HIIT workout tonight. UPDATE: Ate a big lunch at work (leftover chicken and steak and green beans, Quest bar, and nuts). Did a lot of walking and came home at 209.0. Did four sets of high intensity weighted squats and knocked out my workout in about 15 minutes. Got a 208.2. Let’s see how we do tomorrow. Ate on calorie target.

7/19/16 Tanita Numbers (after 4 sets of HIIT squats):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 61.7 (balance is 62.5%) - .8% dehydrated
Muscle mass lbs. - 167.9 (est. goal at 10% BF - 156.7) - +11.2 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 - 2348 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 156 fat, 51 net carb, 122 prot, 45 fib, 1595 sod, 2088 cals (3272 used, 1184 deficit)
Running avg: 113 fat, 80 carb, 98 prot, 1705 cals (2859 used, 1154 deficit)

18 July 2016

Woke at 211.4, up 1.2 from yesterday. Did find myself stuffing extra food into me to make the calorie target. Lots of nuts. Probably still in there in bulk form! Today is a 600 calorie 5:2 IF day. I will not eat until I have the leftover steak and a salad for dinner tonight. NOON UPDATE: Down to 210.2 after 16:8 fasting period. Five or six more hours to go! UPDATE: Sat at my desk all day and got virtually no exercise. Fasted until 5 pm and got a 210.0 weigh in just before eating. Tomorrow is another workout day so I hope to get a lower weigh in by this time tomorrow. Hit my 5:2 calorie goal pretty well. Went over by 21 but I won’t tell if you won’t!

7/18/16 Tanita Numbers (after fasting 21 hours, no workout):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 169.2 (est. goal at 10% BF - 156.7) - +12.5 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 - 2297 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19

Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 40 fat, 17 net carb, 42 prot, 9 fib, 610 sod, 621 cals (2202 used, 1581 deficit)
Running avg: 110 fat, 79 carb, 96 prot, 1683 cals (2836 used, 1153 deficit)

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