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23 November 2014

23 November 2014

Got a nice new low of 205.2 after 18 hours of fasting that ended with a massive pre-Thanksgiving workout. Did a full dumbbell circuit, push-ups, and tricep dips. In between sets, I did either 100 jump ropes or jumping jacks. Wow. That got the heart pumping! After the workout, I hopped on the treadmill and repeated my 65 minute HIIT workout from yesterday. Not sure how much working out I will get in this week, so I had to get a lot in today! Have a great Thanksgiving week, everyone!

Here are the 11/23/14 Tanita numbers (post 18 hours fasting, post two hour workout):

Weight - 205.2
Goal Weight (10% BF) - 191.3
Total body fat % - 16.0
Total body fat lbs. - 33.0
Total body water % - 60.3
Visceral fat rating - 9
Muscle mass lbs. - 163.8
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4024 (RDI 2261)
Metabolic age - 24
Weigh-in: 205.2 lb lost so far: 119.8 lb still to go: 5.2 lb Diet followed reasonably well
   (6 comments) on diet MIT Carson Chow   losing 4.9 lb a week

22 November 2014

Plan for the week worked out great with a 206.0 weigh in after 16:8 fasting and a 66 minute HIIT treadmill workout. Waking weigh in of 208.0 was a nice surprise after a night where I traded a workout for several belts of single malt scotch, two tablespoons of peanut butter, and a handful of kid’s cereal! I did get eight hours of sleep, which no doubt helped.

Here are the 11/22/14 Tanita Numbers (post-16:8 workout, 66 minute HIIT treadmill, dehydration skewing fat percentage):

Weight - 206.0
Goal Weight (10% BF) - 190.7 (looks like most extra water gone, but need to weigh in later in the day to be sure)
Total body fat % - 16.7
Total body fat lbs. - 34.4
Total body water % - 59.3
Visceral fat rating - 9
Muscle mass lbs. - 163.2
Physique rating - 6
Bone mass lbs. - 8.4
Daily calories: 4013 (RDI 2254)
Metabolic age - 26

Update: Ate a lot of good food today. Calories near 2000 because of the 600 calories from the aforementioned drinks and snacks from the early morning.

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 58 fat, 136 carbs, 169 protein, 47 fiber, 2076 sodium, 1996 cals (2852 used, 856 deficit)
Running avg: 75 fat, 171 carbs, 144 protein, 2031 cals (2707 used, 676 deficit)
Weigh-in: 206.0 lb lost so far: 119.0 lb still to go: 6.0 lb Diet followed 100%

21 November 2014

Ate 850 calories at work today with an extra Quest bar thrown in for good measure. Came home and weighed 210.2 before dinner. Walked seven miles and over 10,000 steps at work, so let's see how I feel about treadmill action tonight. I did weight lifting and 30 minutes of HIIT treadmill before midnight last night. Will do a 16:8 fast and a large workout at noon tomorrow to get into the 200s.

Here are the 11/21/14 Tanita numbers (pre-dinner):

Weight - 210.2
Goal Weight (10% BF) - 196.7 (should be 190, so 6.7 pounds of extra water)
Total body fat % - 15.8
Total body fat lbs. - 33.2
Total body water % - 61.1
Visceral fat rating - 9
Muscle mass lbs. - 168.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4149 (RDI 2331)
Metabolic age - 23

If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <2300 sodium, 1702 cals
Today ate: 57 fat, 106 carbs, 174 protein, 46 fiber, 2439 sodium, 1595 cals (2930 used, 1335 deficit)
Running avg: 76 fat, 172 carbs, 143 protein, 2033 cals (2700 used, 667 deficit)
Weigh-in: 210.2 lb lost so far: 114.8 lb still to go: 10.2 lb Diet followed 100%

21 November 2014

Weigh-in: 210.2 lb lost so far: 114.8 lb still to go: 10.2 lb Diet followed 100%

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