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28 January 2015

Woke at 206.2 at 5:30 am today. Will attempt to eat under 1800 calories but will be a challenge with catered breakfast and lunch. Afternoon Update: They had pastries and fruit for breakfast so I just had coffee. Did enjoy a terrific lunch, including roll and dessert. Should be able to hit calorie target. Dead tired but did 65 minutes of treadmill tonight. Got back to 203.4. Ate a lot of chicken for dinner, so high sodium.

1/28/15 Tanita Numbers (pre-dinner, after 65 minutes HIIT treadmill):

Weight - 203.4 (est. goal at 10% BF - 180.0) - 23.4 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - 5.0 % to lose
Total body fat lbs. - 30.6 (est. goal at 10% BF - 18.0) - 12.6 lbs. to lose
Total body water % - 62.0 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 164.4 (est. goal at 10% BF - 154.0) - 10.4 lbs. extra 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. extra water
Daily calories - 4033 (RDI 2266)
Metabolic age - 21

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 85 carbs, 200 protein, 40 fiber, <1500 sodium, 1771 cals
Ate: 82 fat, 74 carb, 182 prot, 7 fib, 2661 sod, 1792 cals (xxxx used, xxxx deficit)
Running avg: 85 fat, 155 carb, 185 prot, 2192 cals (xxxx used, xxxx deficit)

27 January 2015

Weigh-in: 203.2 lb lost so far: 121.8 lb still to go: 3.2 lb Diet followed reasonably well
   (16 comments) on diet MIT Carson Chow   gaining 9.3 lb a week

26 January 2015

Woke at 202.4 this morning. Working from home, so I was able to plan a HIIT workout after my 16:8 fast. Did that and got a 200.2 weigh in at 2pm. Didn't quite make it back to the 190s after a 2200 calorie day yesterday. Targeted 1900 calories today and hit all my macros perfectly.

1/26/15 Tanita Numbers (after 16:8 IF, 65 minutes HIIT treadmill):

Weight - 200.2 (est. goal at 10% BF - 180.0) - 20.2 lbs. to lose
Total body fat % - 15.7 (goal is 10% BF) - 5.7 % to lose
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.0) - 13.4 lbs. to lose
Total body water % - 60.5 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 160.6 (est. goal at 10% BF - 154.0) - 6.6 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3935 (RDI 2211)
Metabolic age - 24

Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 118 carbs, 200 protein, 40 fiber, <1500 sodium, 1901 cals
Ate: 70 fat, 119 carb, 200 prot, 41 fib, 1495 sod, 1878 cals (3071 used, 1193 deficit)
Running avg: 86 fat, 158 carb, 184 prot, 2200 cals (3332 used, 1132 deficit)

25 January 2015

25 January 2015

Woke at 202.6 on a Sunday, up 1.2 pounds from waking yesterday. Didn’t know how much I would lose during IF and HIIT. Did a 900 calorie treadmill HIIT workout and weighed in at 1pm. Got 199.6, which was a full three pound loss and a second straight day under 200. Will try to string a few of them together. There is no way I have more body fat today than yesterday. I have started to work on an adjustment formula based on body water percentage, but need to finish that thing.

1/25/15 Tanita Numbers (after 16:8 IF, 65 minutes HIIT treadmill):

Weight - 199.6 (est. goal at 10% BF - 180.0) - 19.6 lbs. to lose
Total body fat % - 16.4 (goal is 10% BF) - 6.4 % to lose
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.0) - 14.6 lbs. to lose
Total body water % - 59.4 (goal is 60-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 158.8 (est. goal at 10% BF - 154.0) - 4.8 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - .2 lbs. extra water
Daily calories - 3891 (RDI 2186)
Metabolic age - 26

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