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28 September 2016

Woke at 215.2, up .2 from yesterday. Targeting 2190 calories today. UPDATE: Came home from work at 213.6. No workout tonight. Ate a bit over calorie goal and way over on carbs, but it was mostly veggies that did that. I’m going to enjoy moderate/low carbs for the rest of September, but going to try LOW carb in October.

9/28/16 Tanita Numbers (pre-dinner, no workout):
Weight - 213.6 (est. goal at 10% BF - 183.0) - 30.6 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.7 (balance is 62.5%) - 1.8% dehydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 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 - 2412 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 19

Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 140 fat, 109 carb, 132 prot, 46 fib, 1580 sod, 2245 cals (xxxx used, xxx deficit)
Running avg: 110 fat, 73 carb, 100 prot, 1716 cals (xxxx used, xxxx deficit)

27 September 2016

Woke at 215.0, down 4.6 after a good 600 calorie IF day (and night) where I moved a ton of water. Targeting 2190 calories today. UPDATE: Came home after work at 214.6. Wanted to see if I could build on that, so I went back to my old habits and did an hour on the treadmill at 3 mph. Got a 213.0 weigh in afterward. Hit calorie target. OK on macros, but need to eat up all the food with extra carbs this month. Going to try to really limit them in October.

9/27/16 Tanita Numbers (after one hour treadmill at 3 mph):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 61.9 (balance is 62.5%) - .6% dehydrated
Muscle mass lbs. - 171.8 (est. goal at 10% BF - 156.7) - +15.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2412 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21

Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 162 fat, 78 carb, 128 prot, 36 fib, 3526 sod, 2180 cals (3387 used, 1207 deficit)
Running avg: 109 fat, 72 carb, 99 prot, 1696 cals (2827 used, 1131 deficit)

26 September 2016

Woke at 219.6, down 2.0 from yesterday. Targeting 600 calories today on my first of two 5:2 IF days this week. Will fast until dinner. In the meantime, will drink a lot of black coffee and hibiscus tea! UPDATE: Fasted until 5 pm and broke the fast with a large omelet. I think that’s going to be my go-to meal for the 600 calorie days. Weighed in at 216.8 before that.

9/26/16 Tanita Numbers (after 21 hours fasting, no workout):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 57.1 (balance is 62.5%) - 5.4% dehydrated
Muscle mass lbs. - 175.8 (est. goal at 10% BF - 156.7) - +19.1 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 - 2373 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 46 fat, 4 carb, 46 prot, 0 fib, 690 sod, 614 cals (2444 used, 1830 deficit)
Running avg: 107 fat, 72 carb, 98 prot, 1678 cals (2805 used, 1127 deficit)

25 September 2016

Woke at 221.6, down 1.6 from yesterday. Still have a lot of water to drop. Targeting 2190 calories today. UPDATE: Weighed in at 220.4 after 16:8 IF. Broke the fast with a huge crab meat omelet. Pork chops on the grill for dinner, so will be a bit high on protein. Challenging to stay under 40 actual carb grams! UPDATE: Had an early dinner with Jason before he went to work, so I ate again at 7:30 pm. Rarely have three meals in a day anymore. Did not eat all my calories again but came closer than yesterday. Tomorrow is a 600 calorie 5:2 IF day and I hope to get back to 215 or so.

9/25/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 220.4 (est. goal at 10% BF - 183.0) - 37.4 lbs. to lose
Total body fat % - 14.6 (goal is 10% BF) - +4.6%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 179.2 (est. goal at 10% BF - 156.7) - +22.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2429 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 144 fat, 74 carb, 147 prot, 23 fib, 2426 sod, 2144 cals (2423 used, 279 deficit)
Running avg: 110 fat, 74 carb, 100 prot, 1720 cals (2820 used, 1100 deficit)

24 September 2016

Woke at 223.2, up 3.0 from yesterday. Just a matter of stuff going in and nothing coming out. Will push lots of fluids today. Targeting 2095 calories. UPDATE: Without getting too graphic, suffice to say this was the most challenging day of constipation and eventual relief that I can remember. Next week is my last week of the med drip and it’s not a moment too soon. Weighed 219.4 before dinner and still have way too much water in me. I was so drained by dinnertime that I didn't feel like real food, so I whipped up an old favorite -- faux ice cream with frozen strawberries, sesame tahini, and vanilla protein powder. Macros be damned! Going to end up 573 calories under today’s target. Bonus. Now it’s time for some comforting hot green tea.

9/24/16 Tanita Numbers (before dinner, no workout but hit Fitbit goals):
Weight - 219.4 (est. goal at 10% BF - 183.0) - 36.4 lbs. to lose
Total body fat % - 14.7 (goal is 10% BF) - +4.7%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 62.3 (balance is 62.5%) - .2% dehydrated
Muscle mass lbs. - 177.8 (est. goal at 10% BF - 156.7) - +21.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.4 (est. goal at 10% BF - 8.0) - +1.4 lbs. (water)
RDI - 2558 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 81 fat, 103 carb, 111 prot, 35 fib, 2662 sod, 1522 cals (2855 used, 1333 deficit)
Running avg: 108 fat, 74 carb, 98 prot, 1702 cals (2836 used, 1134 deficit)

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