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22 June 2018

Woke at 212.0, down 1.4 from yesterday after a mini-whoosh last night. I am going to begin a fast today with coffee and water only (plus supplements). I will eat sometime on Sunday, probably not until the afternoon. UPDATE: The major water whose that began last night continued today and I got a 207.8 weigh in at 6:00 pm. Maybe I will weigh again before midnight and try for a few more ounces! Drank black coffee and water today (and took supplements) but no food. Feeling great. UPDATE: Took a great two-hour nap from 9:30 to 11:30 and weighed in at 206.6! Very dehydrated through flushing a lot of water and taking Lasix. Really pushed out the water today on my fast.

6/22/18 Tanita Numbers (fasted all day, after 1.6 miles):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to goal
Body fat % - 16.0 (goal is 10.0) - +6.0%
Body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Muscle mass lbs. - 165.5 (est. goal lean muscle mass - 156.7) - +8.8 lbs. (water)
Bone mass lbs. - 8.0 (est. goal at 10% BF - 7.8) - +.2 lbs. (water)

Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 1 fat, 0 carbs, 0 fib, 0 net carbs, 1 prot, 40 cals (2236 used, 2196 deficit)
Month avg: 104 fat, 51 carbs, 20.3 fib, 31.8 net carbs, 98 prot, 1659 cals (2791 used, 1132 deficit)

22 June 2018

Weigh-in: 206.6 lb lost so far: 118.4 lb still to go: 1.6 lb Diet followed reasonably well
   (12 comments) on diet MIT Carson Chow   losing 5.4 lb a week

21 June 2018

Woke at 213.4, up 1.2 from yesterday. UPDATE: Famished at 10:30 am today. Ate two hard boiled eggs, and then an avocado with shrimp ceviche at 1:30 pm. Only sleeping four hours per night this work week, so that might be generating hunger-inducing cortisol. UPDATE: Came home at 215.0, so the waking weight is today's low. Ate dinner but will fast Friday and Saturday to get back on track.

6/21/18 Tanita Numbers (waking):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to goal
Body fat % - 15.5 (goal is 10.0) - +5.5%
Body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Muscle mass lbs. - 172.0 (est. goal lean muscle mass - 156.7) - +15.3 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs. (water)

Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 132 fat, 46 carbs, 27 fib, 19 net carbs, 138 prot, 2003 cals (2742 used, 739 deficit)
Month avg: 109 fat, 54 carbs, 21.3 fib, 33.3 net carbs, 102 prot, 1736 cals (2818 used, 1082 deficit)

20 June 2018

Woke at 212.2, down 1.4 after some red wine last night did its trick this morning! I have another business lunch out today, so OMAD is feeling pretty forgotten this week. UPDATE: Ate an interesting Cobb salad for lunch. Came home at 213.2, so the waking weight is today's low. Leaving on a three-week vacation this weekend. I think I will try to squeeze in a 2 or 3 day fast before we leave. It all depends on when Em comes to visit. Will fast on Friday for sure and maybe Saturday. Lots of calories today with lunch and dinner (plus some extra red wine I drank after midnight). My net carbs were only about 21 for today but went up to 33 when I added the late entry for the wine.

6/20/18 Tanita Numbers (waking):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to goal
Body fat % - 15.6 (goal is 10.0) - +5.6%
Body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Muscle mass lbs. - 170.8 (est. goal lean muscle mass - 156.7) - +14.1 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs. (water)

Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 155 fat, 53 carbs, 21 fib, 33 net carbs, 149 prot, 2558 cals (2765 used, 207 deficit)
Month avg: 108 fat, 54 carbs, 21.0 fib, 34.0 net carbs, 100 prot, 1723 cals (2822 used, 1099 deficit)

20 June 2018

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