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Well tomorrow I need to weigh in and for the first time, it is going to show an increase. A big increase. Something on the order of 8 - 10 lbs. The good news is, its all water. The even better news is that Tanita says my body fat is now down to 15.5% which is awesome. My body fat is down 8.03 lbs since the first of the year. However, in the week since I saw the doc, my overall weight has risen by 10.6 lb, fat is down by 1 lb, & water is up by 12.47 lb. So, while I'm not thrilled about the "weight", as long as my pounds of body fat keep dropping, I know that I'm moving in the right direction. Eventually, I'll get the water thing fixed. Either the meds will get adjusted to lower the water retention or the doc decides that 62% water is where I should be, and wants me to leave it there.
My real goal has never been weight based. For me, its muscle/fat based and body shape based. Since FS only keys on total weight for goals, I will have to adjust my goal weight to meet the weight I'll be when I hit my bf% goal. My initial goal is 15% which is awfully close, so that weight is likely to be between 190 & 195 at this water weight.
I'm going to keep my current goal at 15% for a few weeks because I'm not going to be able to aggressively work out until the first of March. From now until then, I'll be going to the office early and staying very late, so February will have to be something of a maintenance month when it comes to exercise.
On the food side, I have pretty firmly decided to try some new parameters. A combination of expert data, that may help me fine tune myself in time for Spring. I used the Body Weight Simulator developed by Dr. Chow from MIT (Now with the National Institute of Health) to determine that I can reach 12% body fat in about 45 days by eating an average of 1,580 calories per day. Then, using the IIFYM calculator, I determined that I should take in 167 gm of protein, 67 gm of fat & 77 gm of carbs per day to reach a good balance of macros within the 1,580 calories. I'm going to hold off the 16/8 IF temporarily but keep with a 5/2 or 6/1 IF plan until I reach the 12% level. Then I'll decide which IF plan works best for me and incorporate it into my lifetime plan. Anyway, that's the plan, for now. I'm happy with the fat loss, I'm seeing, but just feel better when I have a firm set of guidelines to follow.
Well, I've been up since 4 am and tomorrow is going to be incredibly busy at work, since, my key staff members will all be absent due to personal time conflicts. So, I'll be manning the office solo, with a packed schedule from open to close. Oh well, 20 days down & 80 days to go until I can get back to spending my days working from home and hiking with the dogs! (Not that I'm counting the days or anything....lol).
I hope that all my FS buddies have a wonderful rest of the weekend!
View Diet Calendar, 25 January 2014:
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691 kcal
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Fat: 19.67g | Prot: 77.87g | Carbs: 77.57g.
Breakfast: GNC DHA 600, GNC Vitamin B-12 2500 MCG Soft Chew, GNC Total Lean CLA Soft Chew, GNC Fish Oil 1000, GNC Chewable C 100, Starbucks Sugar Free Vanilla Syrup, Coffee. Lunch: Hormel Real Bacon Pieces, Green Snap Beans (Drained Solids, Canned) , Marquis Nutra Foods Chia Seeds - Black Organic, Great Value Broccoli Florets (3 gm protein), Pictsweet Steam'ables Asparagus Spears, Marketside Organic Baby Spinach (Walmart), Gorton's Classic Grilled Salmon. Dinner: Libby's 100% Pure Pumpkin, HEB Asparagus Spears, Boca Original Vegan Meatless Burgers. Snacks/Other: Marquis Nutra Foods Chia Seeds - Black Organic, Cellucor BCAA. more...
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2874 kcal
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Exercise:
Yoga - 22 minutes, Calisthenics (light, e.g. home exercise) - 31 minutes, Stair Master - 45 minutes, Resting - 16 hours and 22 minutes, Sleeping - 6 hours. more...
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