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Last day of vacation ended with a farewell breakfast with all my visiting friends. Of course, it was at the Golden Corral, the place where you can go up to fill your plate over and over. I didn’t do as badly as last year, but I did bad enough. The folks walking around that place were an ample advertisement for me to get back on track. I woke at 241.4, having gained a record setting 39.4 pounds in 8 days. It wasn’t for lack of exercise -- we routinely walked more than 10K steps a day and burned more than 3000 calories a day while sightseeing. But I went nuts with carbs and sodium and on several occasions exceeded my calorie burn with calorie intake. After saying our farewells, I came back and took a two-hour nap and then got up and did 4.6 miles of HIIT walking/running in the neighborhood. I had no breathing problems, but I sure felt that extra 40 pounds as I ran. Came back and weighed in at 235.2. Started to move the excess water today and that will continue throughout the rest of the month. I will be returning to strict LCHF starting tomorrow.
9/20/15 Tanita Numbers (pre-dinner, post 65 minutes HIIT walk/run):
Weight - 235.2 (est. goal at 10% BF - 183.0) - 52.2 lbs. to lose
Total body fat % - 15.9 (goal is 10% BF) - +5.9%
Total body fat lbs. - 37.3 (est. goal at 10% BF - 18.4) - +18.9 lbs.
Total body water % - 64.7 (balance is 62.5%) - 2.2% overhydrated
Muscle mass lbs. - 188.1 (est. goal at 10% BF - 156.7) - +31.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.8 (est. goal at 10% BF - 8.0) - +1.8 (water)
RDI 2675 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 110 fat, 100 carbs, 150 protein, 39-49 fiber, <1500 sodium, 1990 cals
Ate: 126 fat, 408 carb, 117 prot, 41 fib, 5012 sod, 3394 cals (3994 used, 600 deficit)
Running avg: 120 fat, 227 carb, 139 prot, 2748 cals (3303 used, 555 deficit)
View Diet Calendar, 20 September 2015:
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3394 kcal
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Fat: 126.35g | Prot: 117.48g | Carbs: 408.07g.
Breakfast: Brownie, Chocolate Fudge, Friendly's Soft Serve Twist, Half and Half Cream, Pancakes with Butter and Syrup, Panera Bread Fresh Fruit Cup (Small), Cottage Cheese, America's Choice Bacon Thick Sliced, Egg. Lunch: Dr. Pepper Diet Dr. Pepper (Bottle). Dinner: Red Table Wine, Tomatoes, Maple Grove Farms Sugar Free Balsamic Vinaigrette, Spinach, Yellow Cake (with Vanilla Frosting), Meatless Lasagna, Lasagna with Meat. Snacks/Other: Vitafusion Fiber Well Gummies, Dry Roasted Almonds (with Salt Added), Kroger Walnut Halves & Pieces, Kirkland Signature Halved Pecans, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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