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25 August 2016

25 August 2016

Woke at 210.4, down 2.2 from yesterday. Went in for my morning med drip and came home with intentions of doing HIIT squats before lunch. But it was such a beautiful day, I decided to go out for a brisk three mile walk. Got home and was gratified to get a 206.6 weigh in. The HIIT is great, but nothing burns off the extra water like some good walking. May consider alternating HIIT one day and walking the next as I go forward. Been a good while since I've been in the mid 2-0-0s. I probably would have hit 208 or 209 after HIIT. Ate a massive lunch with my paleo bread making a terrific sandwich. I get 800 more delicious calories for dinner and then a 5:2 600 calorie day tomorrow.

8/25/16 Tanita Numbers (after 17.5 hour fast, after 3 miles walking):
Weight - 206.6 (est. goal at 10% BF - 183.0) - 23.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 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 lbs. (water)
RDI - 2261 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 158 fat, 42 net carb, 107 prot, 25 fib, 1869 sod, 2100 cals (xxxx used, xxxx deficit)
Running avg: 115 fat, 74 carb, 98 prot, 1679 cals (xxxx used, xxxx deficit)
Weigh-in: 206.6 lb lost so far: 118.4 lb still to go: 6.6 lb Diet followed 100%
   (5 comments) on diet MIT Carson Chow   losing 25.2 lb a week

24 August 2016

24 August 2016



Woke at 212.6, up 1.0 from yesterday. Ate a light lunch and even had two beers after work for a rare carby treat. Came home at 210.2. Ate OK for dinner. Consisting only of eggs, coconut oil, and almond flour, my paleo bread is turning out to be a very effective ‘fat bomb.’ Finished eating it tonight so I am baking another loaf! Got in a great day of walking but haven’t done a workout yet. It’s after nine, but may grab some late day HIIT squats. Not in the mood but let’s see what happens.

8/24/16 Tanita Numbers (before dinner, no workout):
Weight - 210.2 (est. goal at 10% BF - 183.0) - 27.2 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 169.6 (est. goal at 10% BF - 156.7) - +12.9 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 lbs. (water)
RDI - 2324 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 126 fat, 53 net carb, 103 prot, 26 fib, 977 sod, 2073 cals (3160 used, 1087 deficit)
Running avg: 113 fat, 74 carb, 98 prot, 1662 cals (2769 used, 1107 deficit)
Weigh-in: 210.2 lb lost so far: 114.8 lb still to go: 10.2 lb Diet followed 100%
   (11 comments) on diet MIT Carson Chow   losing 0.2 lb a week

23 August 2016

Woke at 211.6, down 3.0 from yesterday. Targeting 2096 calories today. UPDATE: Absolutely FAMISHED when I got home at 7 pm, so I knew I lost a bit more weight. This not snacking to avoid insulin spikes seems to be working, at least according to my appetite! Hit some ketosis today, too. Got a 211.0 pre-dinner weigh in. No workout tonight. Ate on calorie goal. Macros OK, too.

8/23/16 Tanita Numbers (before dinner, no workout):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 170.2 (est. goal at 10% BF - 156.7) - +13.5 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 lbs. (water)
RDI - 2321 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 133 fat, 62 net carb, 138 prot, 53 fib, 1529 sod, 2113 cals (2891 used, 778 deficit)
Running avg: 112 fat, 74 carb, 97 prot, 1644 cals (2752 used, 1108 deficit)

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