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10 December 2017

Woke at 216.2, up 3.0 after a 1000 calorie, 6 net carb day! But I was very dehydrated yesterday morning and less so today. For me, water percentage is so fluid that I don't get caught up in the day to day fluctuations. Got my day planned out already and just had a huge omelet and a smoothie for breakfast (decided to alternate days of doing IF, too). Have a great Sunday! UPDATE: Got back down to 214.2 after a big water flushing day. Jason just walked in with a huge 'Unwich' bread-free sub from Jimmy Johns. I had calculated for it so I'm enjoying it without regret! The 214.2 means that yesterday's 213.2 is the low for the week, so I'm recording that now. UPDATE: Spent a solid 15 hours doing 2018 performance plans for my division, so I did no exercise and got to bed at 2:45 am! Amazingly low body water percentage after drinking all day (but did take Lasix). Will fast until lunch tomorrow and then I have a reception lunch at an event.

12/10/17 Tanita Numbers (before dinner, after 1.3 miles):
Weight - 214.2 (est. goal at 10% - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 55.2 (balance is 62.5%) - 7.3% dehydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2328 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22

Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 123 fat, 32 carbs, 10 fib, 22 net carbs, 116 prot, 1717 cals (2413 used, 696 deficit)
Month avg: 115 fat, 35 carbs, 13.9 fib, 21.3 net carbs, 126 prot, 1790 cals (2742 used, 952 deficit)

09 December 2017

Woke at 213.2, down 4.0 from yesterday. Very successful bulk and water elimination overnight. Tested ketones this morning to see how I was doing with 18 net carbs yesterday but over 150 grams of protein. Not good. I was only at .2 mm. I need to be at least .5 mm to achieve effective ketosis. Got to take the protein down more and keep testing until I find the right number. Started snowing here today for the first time this year. Happy weekend! UPDATE: Fasted until 5:30 and ate some roast beef and Nordic nut and seed bread. Weighed 216.4 before eating, so clearly, the glycogen was restored during the day as most of the 72 ounces I drank stayed with me. Finished at keto level carbs and low in protein and fat too. Caught up on calories.

12/09/17 Tanita Numbers (waking):
Weight - 213.2 (est. goal at 10% - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 52.6 (balance is 62.5%) - 9.9% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI - 2215 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 26

Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 82 fat, 16 carbs, 10 fib, 6 net carbs, 45 prot, 1005 cals (2709 used, 1702 deficit)
Month avg: 114 fat, 36 carbs, 14.4 fib, 21.2 net carbs, 128 prot, 1798 cals (2778 used, 980 deficit)

09 December 2017

Weigh-in: 213.2 lb lost so far: 111.8 lb still to go: 8.2 lb Diet followed reasonably well
   add comment on diet MIT Carson Chow   gaining 0.5 lb a week

08 December 2017

Woke at 217.2, down 2.8 from yesterday as the water continues to recede. Working from home today and flushing water and using Lasix. Won't get the steps in that I do going downtown though. Denise is singing at a Madrigal Dinner tonight so that will be dinner. She ordered me ham. Not sure what else will be offered. I'll probably eat some sort of veggies, too, but won't touch bread or desserts. Happy Weekend! UPDATE: Weighed 216.8 before heading off to the Madrigal Dinner at 6 pm and 215.2 just before midnight after significant elimination of bulk and water. UPDATE: The Madrigal Dinner was fun but as I expected, I could only eat the ham and green beans. Left a lot of good looking food behind! I was still hungry when I got home so I added a small chicken breast, some cheddar cheese, and a few other things. Took the calories to 2145, but kept the carbs in the keto range. Protein was high again. Will test ketones in the morning to see how I am doing.

12/08/17 Tanita Numbers (after dinner, after 2.2 miles):
Weight - 215.2 (est. goal at 10% - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 172.9 (est. goal at 10% BF - 156.7) - +16.2 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - .+1.0 (water)
RDI - 2440 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 148 fat, 40 carbs, 23 fib, 18 net carbs, 159 prot, 2145 cals (2876 used, 731 deficit)
Month avg: 118 fat, 38 carbs, 15.0 fib, 23.0 net carbs, 138 prot, 1897 cals (2785 used, 888 deficit)

07 December 2017

Woke at 220.0, up 5.0 after my fun night out with friends. Water weight gets its revenge! I will attack it with Lasix starting tomorrow. Have a conference today so not sure what will be served. UPDATE: Enjoyed the conference and had coffee and diet Coke. They had pastries out for breakfast which of course were untouchable and then they did a nice bag lunch. I got roast beef sandwich and ate the meat and cheese and gave away the chips,cookie, and pasta salad to my table mates. Got some good egg salad and chicken salad on my walk back to the office from the event (which, by the way, got me some nice Fitbit steps). Got home after work at 217.6, so started to lose the water already. Will continue tomorrow. Ate 1943 calories but back to keto level carb intake.

12/07/17 Tanita Numbers (before dinner, after 3.5 miles):
Weight - 217.6 (est. goal at 10% - 183.0) - 34.6 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 175.3 (est. goal at 10% BF - 156.7) - +18.6 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - .+1.0 (water)
RDI - 2429 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 121 fat, 32 carbs, 15 fib, 18 net carbs, 152 prot, 1943 cals (2904 used, 961 deficit)
Month avg: 114 fat, 38 carbs, 13.9 fib, 23.8 net carbs, 135 prot, 1862 cals (2773 used, 911 deficit)

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