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22 May 2017

21 May 2017

Woke at 205.6, down 2.4 from yesterday after a strict 650 calorie IF day with a good outside walk (with heart rates up into the 160s). Targeting 2184 calories today. UPDATE: Fasted until 12:30, had a nice lunch, and then ate dinner at 6:30. Got five miles in before that. Pre-dinner weigh in of 206.0 was gratifying. Went over on carbs and protein for dinner. Always a challenge to get the macros exactly right. Spent the weekend researching Drs. Seyfried and D’Agostino, who both confirmed my notion that calorie restriction in addition to LCHF is needed to fight cancer. Also looking at Protein Sparing Modified Fasting (PSMF), as my body fat loss has essentially stalled. It is an extreme step and conflicts with Dr. Fung’s teachings. I don’t think anyone has the absolute science down on all of this but we are getting very close,

5/21/17 Tanita Numbers (before dinner, after 5.2 miles):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 166.2 (est. goal at 10% BF - 156.7) - +9.5 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2233 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 148 fat, 90 carb, 48 fib, 42 net carb, 132 prot, 2175 cals (3846 used, 1671 deficit)
Running avg: 119 fat, 62 carb, 27 net carb, 108 prot, 1750 cals (3299 used, 1549 deficit)
Weigh-in: 205.6 lb lost so far: 119.4 lb still to go: 0.6 lb Diet followed 100%
   (14 comments) on diet MIT Carson Chow   losing 3.3 lb a week

20 May 2017

Woke at 208.0, down 1.2 from yesterday. Today is a 650 calorie IF day and I will fast until dinner. Changed clothes at 2 pm and took an opportunity for a weigh in. Down to 207.6. Not really hungry yet. Drank 48 ounces of apple cider vinegar water and a cup of black coffee. UPDATE: Fasted until 5:30. Went out for a 3.5 mile walk on a beautiful day and Denise had turkey and beef burgers ready when I got home. I ate a turkey burger and a half a beef burger with some broccoli and it was great. Hit calorie goal exactly and good on macros. Weighed 207.6 after my walk. Finished my five mile goal in the house after dinner. Hoping to drop below 207.0 in the morning,

5/20/17 Tanita Numbers (before dinner, after 5.2 miles):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 167.7 (est. goal at 10% BF - 156.7) - +11.0 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2262 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 35 fat, 21 carb, 7 fib, 14 net carb, 57 prot, 650 cals (2886 used, 2236 deficit)
Running avg: 117 fat, 61 carb, 26 net carb, 107 prot, 1728 cals (3272 used, 1544 deficit)

19 May 2017

Woke at 209.2, up 2.2 from yesterday. I started 16:8 Intermittent Fasting again yesterday, so I had a large lunch and then a large dinner. I was good on carbs, so I'm assuming this bump is simply remaining food bulk. I remember when I used to eat this way, I was always lighter at the evening weigh in than I was at the morning weigh in, probably for that reason. Fasting until noon and then will eat 1945 calories today. UPDATE: Hit calorie goal and five mile walking goal. Ate a few additional grams of carbs with some Halo Top after dinner, but under 40 net for the day. Tomorrow is a 650 calorie IF day.

5/19/17 Tanita Numbers (before dinner, after 5.4 miles):
Weight - 209.8 (est. goal at 10% BF - 183.0) - 26.8 lbs. to lose
Total body fat % - 15.0 (goal is 10.0) - +5.0%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 57.9 (balance is 62.5%) - 4.6% dehydrated
Muscle mass lbs. - 169.9 (est. goal at 10% BF - 156.7) - +13.2 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2271 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 148 fat, 78 carb, 39 fib, 39 net carb, 97 prot, 1951 cals (2942 used, 991 deficit)
Running avg: 121 fat, 63 carb, 28 net carb, 109 prot, 1785 cals (3292 used, 1507 deficit)

18 May 2017

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