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21 August 2017

Woke at 215.8, up .4 from yesterday. Targeting 1910 calories today. UPDATE: Ate tuna and avocado for lunch and came home from work at 213.2. Ate a lot for dinner and hit 2200 calories (and too many carbs). But I have the calorie coverage to stay within my calorie goal for the month (1910 per day).

8/21/17 Tanita Numbers (pre dinner, walked 2.8 miles later):
Weight - 213.2 (est. goal at 10% BF - 183.0) - 30.2 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 171.7 (est. goal at 10% BF - 156.7) - +15.0 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2357 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 149 fat, 109 carbs, 55 fib, 54 net carbs, 118 prot, 2199 cals (3142 used, 943 deficit)
Month avg: 109 fat, 70 carbs, 29 fib, 41 net carbs, 137 prot, 1887 cals (3015 used, 1128 deficit)

21 August 2017

20 August 2017

Woke at 215.4, back up the same 2.4 I dropped yesterday! Had a huge day of eating; while the calories topped out at 2130, there was a lot of bulk. I was actually not really hungry at dinner, but I ate a burger on a low carb wrap anyway. Not worried about it. Clearly water and remaining bulk. In fact, my weight goes up and down on a daily basis largely depending on what I guess I'll call the 'deep hydration' level of glycogen in my cells (as opposed to what is in my belly and intestines). Back on the meds as of yesterday, so that will contribute but I'm not letting myself off the hook for that. Otherwise, no eating until I'm hungry, regardless of whether I hit the calorie target for the day. But that's an instructive statement in itself. Without the simple carbs, I have no cravings or ravenous hunger. For those who haven't tried it yet, imagine freedom from constant hunger. It is a blessing. Have a great Sunday, everyone! UPDATE: Ate a good lunch, took a nice nap, and had a good dinner. Happy with macros. Weighed 212.6 before dinner.

8/20/17 Tanita Numbers (before dinner, walked 1.3 miles):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 56.3 (balance is 62.5%) - 6.2% dehydrated
Muscle mass lbs. - 171.3 (est. goal at 10% BF - 156.7) - +14.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2303 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21

Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 114 fat, 48 carbs, 22 fib, 26 net carbs, 151 prot, 1792 cals (2534 used, 742 deficit)
Month avg: 107 fat, 68 carbs, 28 fib, 40 net carbs, 138 prot, 1872 cals (3009 used, 1137 deficit)

19 August 2017

Woke, had a black coffee, and then did a 3 mile walk outside and some pool maintenance before weighing in or eating. Those both happened at 2:30 and I came in at 213.0, down 2.4 from yesterday. Have 2700 plus calories available today based on low cal days earlier in the week, but will try to keep it in the low 2000s. UPDATE: Ate a large lunch and dinner and ended up at 2130 calories (and pretty high on net carbs). Weighed 213.2 at the end of the day so the morning weigh in is today's keeper. One interesting stat is that my resting heart rate went down 3-4 points after the long walk today. I've been missing my walking.

8/19/17 Tanita Numbers (waking, walked 3.7 miles later):
Weight - 213.0 (est. goal at 10% BF - 183.0) - 30.0 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 56.3 (balance is 62.5%) - 6.3% dehydrated
Muscle mass lbs. - 171.9 (est. goal at 10% BF - 156.7) - +15.2 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2268 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 142 fat, 117 carbs, 59 fib, 58 net carbs, 113 prot, 2131 cals (2830 used, 699 deficit)
Month avg: 106 fat, 69 carbs, 28 fib, 41 net carbs, 137 prot, 1876 cals (3034 used, 1158 deficit)

18 August 2017

Woke at 216.6, up 3.2 from yesterday as I rehydrated my body after Wednesday night's fun. Targeting 1910 calories today. UPDATE: Ate scrambled eggs for breakfast, hard boiled eggs for lunch, and then with nothing else in the house, omelets for dinner! Denise and Jason didn't finish theirs, so I ended up eating about an 8 egg omelet. That's a cool dozen in a day! Ended up a bit over calorie goal but with great carb numbers. Weighed 215.4 before dinner.

8/18/17 Tanita Numbers (before dinner, after 4.4 miles):
Weight - 215.4 (est. goal at 10% BF - 183.0) - 32.4 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 59.7 (balance is 62.5%) - 2.8% dehydrated
Muscle mass lbs. - 173.9 (est. goal at 10% BF - 156.7) - +17.2 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2379 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20

Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 133 fat, 17 carbs, 0 fib, 17 net carbs, 172 prot, 1975 cals (3361 used, 1386 deficit)
Month avg: 104 fat, 66 carbs, 26 fib, 40 net carbs, 138 prot, 1862 cals (3045 used, 1183 deficit)

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