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24 May 2016

23 May 2016

23 May 2016

Woke at 203.0, up 2.0 from yesterday. No 'movement' for the past two days and that figures in. Got some relief later today. The amazing thing about the past two days was sub-200 pound weigh-ins despite a lack of regularity. Today’s 5:2 day worked wonders. Ate 653 calories but only coconut oil at about 11 and some almonds at about 4. After work, walked 75 minutes at 3 mph to finish my six miles. Got a nice 197.2 weigh in. Nice drop in body fat, too. Had a huge salad with some chicken, almonds, and walnuts for dinner. I get 1777 calories tomorrow.

5/23/16 Tanita Numbers (5:2 fast day, six miles walking):
Weight - 197.2 (est. goal at 10% BF - 183.0) - 14.2 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 29.3 (est. goal at 10% BF - 18.3) - +11.0 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 159.7 (est. goal at 10% BF - 156.7) - +3.0 lbs. (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. (water)
RDI - 2175 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 44 fat, 5 net carb, 51 prot, 10 fib, 707 sod, 653 cals (2959 used, 2306 deficit)
Running avg: 93 fat, 85 carb, 110 prot, 1635 cals (3102 used, 1467 deficit)
Weigh-in: 197.2 lb lost so far: 127.8 lb still to go: 0 lb Diet followed 100%
   (10 comments) on diet MIT Carson Chow   losing 12.6 lb a week

22 May 2016

Woke at 201.0, down 1.6 from yesterday. Fasted until 2 PM but before that did 94 minutes of walking to get my 6 miles. Got a 199.0 weigh in. Targeting 2070 calories again today. Going to try some almond flour waffles to see how they come out. Wish me luck! UPDATE: The waffles came out great. Used the NY Times Cookbook recipe I’ve always made for the kids but substituted almond meal for flour, water for milk, and olive oil for vegetable oil. Not low calorie by any means but they came out great! Ate over calories today by adding a big chicken breast for dinner. Targeting 600 calories tomorrow.

5/22/16 Tanita Numbers (after 18 hours fasting, six miles walking):
Weight - 199.0 (est. goal at 10% BF - 183.0) - 16.0 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 30.2 (est. goal at 10% BF - 18.3) - +11.9 lbs.
Total body water % - 56.6 (balance is 62.5%) - 5.9% dehydrated
Muscle mass lbs. - 160.8 (est. goal at 10% BF - 156.7) - +4.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.0 (est. goal at 10% BF - 8.0) - goal met
RDI - 2147 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 172 fat, 39 net carb, 171 prot, 36 fib, 2544 sod, 2477 cals (3013 used, 536 deficit)
Running avg: 95 fat, 89 carb, 113 prot, 1680 cals (3109 used, 1429 deficit)
Weigh-in: 199.0 lb lost so far: 126.0 lb still to go: 0 lb Diet followed 100%
   (22 comments) on diet MIT Carson Chow   losing 6.6 lb a week

21 May 2016

Woke at 202.6, up 2.4 from yesterday. Fasted until 2 PM but before that did 67 minutes of walking. Did the first half hour on the treadmill but then the power went out! I continued walking back-and-forth the length of the house until I finished my 6 miles and 10 K steps. Got a 199.6 weigh in. Targeting all 2070 calories today.

5/21/16 Tanita Numbers (after 18 hours fasting, six miles walking):
Weight - 199.6 (est. goal at 10% BF - 183.0) - 16.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 30.0 (est. goal at 10% BF - 18.3) - +11.7 lbs.
Total body water % - 57.8 (balance is 62.5%) - 4.7% dehydrated
Muscle mass lbs. - 161.4 (est. goal at 10% BF - 156.7) - +4.7 lbs. (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. (water)
RDI - 2187 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 124 fat, 48 net carb, 183 prot, 31 fib, 1944 sod, 2070 cals (3030 used, 960 deficit)
Running avg: 92 fat, 89 carb, 110 prot, 1642 cals (3113 used, 1471 deficit)
Weigh-in: 199.6 lb lost so far: 125.4 lb still to go: 0 lb Diet followed reasonably well

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