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21 December 2014

Had a very light day of eating going until after dinner. Only had 1000 calories by then. But we went out to see some Christmas lights and hit a Sonic afterwards. Who knew those sundaes had 850 calories in them! Still, no biggie, I had the room in the RDI. Added a few more Christmas goodies at home but I still will sneak in with a 1000 calorie deficit. Counting down until Midnight… my daughter Emily turns 21 and we are going to toast with a glass of champagne (she doesn't know)... Enjoy Christmas week!

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 96 fat, 236 carbs, 118 protein, 33 fiber, 2227 sodium, 2267 cals (3268 used, 1001 deficit)
Running avg: 75 fat, 162 carbs, 184 protein, 2044 cals (3134 used, 1090 deficit)

21 December 2014

Morning weigh in at 205.0 after a nice dinner out last night, plus frozen yogurt with toppings, and a few cookies while watching movies when we got home. Did 16:8 fasting and then push ups, tricep dips, and a hard 65 minutes on the treadmill at 3.5 mph to 5 mph, all at a ten percent grade. Kept my heart rate between 114 and 135 bpm (spiking at the 5 mph HIIT bursts). Subsequent weigh in did not get me back into the 190s, but 201.0 was good enough! Will take it a bit easier on eating today.

Here are the 12/21/14 Tanita Numbers (post-16:8 IF, post 900 calorie [est.] HIIT treadmill):

Weight - 201.0 (goal at 10% BF - 180.0) - 21.0 lbs. to lose
Total body fat % - 16.6 (goal is 10% BF) - 6.6 % to lose
Total body fat lbs. - 33.4 (goal at 10% BF - 18.0) - 15.4 lbs. to lose
Total body water % - 59.2 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 159.4 (goal at 10% BF - 154.0) - 5.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3910 (RDI 2197)
Metabolic age - 26

20 December 2014

20 December 2014

Morning weigh in at 203.6 after eating ten cookies last night. But still had an 800 calorie deficit yesterday. Finished my 16:8 IF and then push ups, tricep dips, and a hard 65 minutes on the treadmill at 3.5 mph to 5 mph, all at a ten percent grade. Kept my heart rate between 114 and 133 bpm (spiking at the 5 mph HIIT bursts). Hopped on the scale and got a nice surprise -- 199.8! Was hoping for 201 something… BONUS! Body fat readings off due to dehydration.

Here are the 12/20/14 Tanita Numbers (pre-dinner, post 900 calorie [est.] HIIT treadmill):

Weight - 199.8 (goal at 10% BF - 180.0) - 19.8 lbs. to lose
Total body fat % - 17.1 (goal is 10% BF) - 7.1 % to lose
Total body fat lbs. - 34.2 (goal at 10% BF - 18.0) - 16.2 lbs. to lose
Total body water % - 58.3 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 157.4 (goal at 10% BF - 154.0) - 3.4 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories: 3862 (RDI 2170)
Metabolic age - 28
Weigh-in: 199.8 lb lost so far: 125.2 lb still to go: 0 lb Diet followed reasonably well
   (15 comments) on diet MIT Carson Chow   losing 1.2 lb a week

20 December 2014

Weigh-in: 199.8 lb lost so far: 125.2 lb still to go: 0 lb Diet followed reasonably well
   (7 comments) on diet MIT Carson Chow   losing 1.2 lb a week

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