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30 April 2016

Woke at 208.2, down 2.0 from yesterday (successfully dropped some water). Finished 16:8 fasting and then got on the treadmill with my iPad for 90 minutes of steady state walking at 3 mph. Wanted to see if I could reproduce my success from yesterday. Got off and did indeed nearly equal yesterday’s 205.4 weigh in with a 205.6 to end the month. Fat readings are a little high due to dehydration. Targeting 1700 calories today. Next month, we’ll bump that up to 2070 per day for five days and 600 per day for two, adding 5:2 IF to my daily 16:8. Happy last day of April!

4/30/16 Tanita Numbers (after 90 minutes walking at 3 mph):
Weight - 205.6 (est. goal at 10% BF - 183.0) - 22.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 165.9 (est. goal at 10% BF - 156.7) - +9.2 lbs. (water)
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 (water)
RDI - 2260 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 105 fat, 64 net carb, 112 prot, 25 fib, 1977 sod, 1706 cals (xxxx used, xxxx deficit)
Running avg: 76 fat, 112 carb, 145 prot, 1700 cals (xxxx used, xxxx deficit)

29 April 2016

29 April 2016

Woke at 210.2, up 1.8 in water retention from a sodium overload and a few simple carbs yesterday. Finished 16:8 IF and ate some protein in the form of cottage cheese. Drank a ton of water and got all bodily functions working… Took a 2pm teleconference while on my treadmill at 3 mph and then stayed on for 90 minutes to update some websites. Got off and was relieved to see a 205.4 weigh in. Targeting 1700 calories today.

4/29/16 Tanita Numbers (after 90 minutes walking at 3 mph):
Weight - 205.4 (est. goal at 10% BF - 183.0) - 22.4 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.1 (est. goal at 10% BF - 18.3) - +12.8 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 165.7 (est. goal at 10% BF - 156.7) - +9.0 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 (water)
RDI - 2307 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 54 fat, 48 net carb, 241 prot, 38 fib, 1999 sod, 1699 cals (3174 used, 1475 deficit)
Running avg: 75 fat, 112 carb, 147 prot, 1700 cals (3215 used, 1515 deficit)
Weigh-in: 205.4 lb lost so far: 119.6 lb still to go: 5.4 lb Diet followed 100%
   (15 comments) on diet MIT Carson Chow   gaining 0.6 lb a week

28 April 2016

Woke at 208.4, same as yesterday. Targeting 1700 calories today. UPDATE: Came home after an all day conference at 208.8. Did 30 minutes of treadmill at 3 mph while I updated websites and 10 minutes at 4 mph to hit my 6 miles/10K steps minimums. Got a 207.6 weigh in afterwards. Ate right on calorie targets. Hope to get in a serious workout tomorrow to get back to the blue line.

4/28/16 Tanita Numbers (after 40 minutes walking at 3/4 mph):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 64.3 (balance is 62.5%) - 1.8% overhydrated
Muscle mass lbs. - 167.4 (est. goal at 10% BF - 156.7) - +10.7 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 (water)
RDI - 2384 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 106 fat, 57 net carb, 111 prot, 18 fib, 4177 sod, 1703 cals (3402 used, 1699 deficit)
Running avg: 75 fat, 113 carb, 143 prot, 1700 cals (3217 used, 1517 deficit)

27 April 2016

Woke at 208.4, down 1.0 from yesterday. After a one day blip, my waking numbers are again nearly identical to those seen since 4/22. Targeting 1648 calories today. Came home after a happy hour at 208.2. Did 33 minutes of treadmill at 3 mph while I updated websites. Got a 207.4 weigh in afterwards. Ate 1635 calories to get back on a 1700 per day track.

4/27/16 Tanita Numbers (after 33 minutes walking at 3 mph):
Weight - 207.4 (est. goal at 10% BF - 183.0) - 24.4 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 64.3 (balance is 62.5%) - 1.8% overhydrated
Muscle mass lbs. - 167.0 (est. goal at 10% BF - 156.7) - +10.3 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 (water)
RDI - 2344 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21

Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 64 fat, 41 net carb, 181 prot, 58 fib, 1704 sod, 1635 cals (3528 used, 1893 deficit)
Running avg: 75 fat, 112 carb, 144 prot, 1699 cals (3210 used, 1511 deficit)

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