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Woke at 213.8, up 3.6 from yesterday at this time. Of course, I expected this after Thanksgiving day. My reality is that despite a 1200 calorie deficit yesterday, eating 254 grams of carbs and 4500 grams of sodium will retain the water weight. But now I have four more days in the month to flush it out. I'll be targeting about 1450 per day through Monday. Enjoy your weekend! UPDATE: Going to go out and do six miles of walking. I ate two cups of cottage cheese first. I am going to see if that food (and the residual calories from Thanksgiving) will have any effect on my heart rate as I walk. The past few days, my BPM has been way above max. I am going to see if that was the result of the stress of extreme calorie deficit. UPDATE 2: Did 5.25 miles of walking. Did not complete the circuit because I had to keep running back to the house to pee! Just as I always do, when I overeat carbs, that water needs to go! A fascinating result on BPM. For the first 2.5 miles, I could not even maintain the Fat Burn BPM (under 85 BPM). Once I burned off (and peed out) the glycogen, then my BPM started to rise and I got a nice cardio level of BPM from 120 to 140 with a spike of 173 at one point. There seems to be a definite relationship to expending energy in an extremely fasted state and how hard my heart needs to work to keep up the same level of work. Got back to 209.2 after my walk. That’s a pretty good recovery a day after Thanksgiving.
11/27/15 Tanita Numbers (after 450 calorie lunch, after 5.25 mile walk):
Weight - 209.2 (est. goal at 10% BF - 183.0) - 26.2 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 58.8 (balance is 62.5%) - 3.7% dehydrated
Muscle mass lbs. - 168.6 (est. goal at 10% BF - 156.7) - +11.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2299 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 61 fat, 230 carb, 122 prot, 32 fib, 3803 sod, 2078 cals (3297 used, 1197 deficit)
Running avg: 85 fat, 145 carb, 165 prot, 2033 cals (3225 used, 1192 deficit)
View Diet Calendar, 27 November 2015:
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2078 kcal
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Fat: 60.90g | Prot: 121.63g | Carbs: 229.85g.
Lunch: Celsius Sparkling Orange, Amazing Grass Green SuperFood Drink Powder, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Sweet Potato. Dinner: Black Olives, Pinot Noir Wine, Turkey Breast Meat, French's Green Bean Casserole, Trader Joe's Fresh Cranberry Sauce, Mashed Potatoes (Whole Milk and Butter Added), Kroger Homestyle Turkey Gravy, MT Olive MT OLIVE SWEET GHERKINS NO/SU. Snacks/Other: Pumpkin Pie (Commercial), Walkers Mincemeat Tart, Kraft Cool Whip Lite, Fannie May Chocolate Caramel Pecan Turtles, Quest S'mores Protein Bar, Nature Made Fish Oil 1000 mg, Feel Great 365 Daily Boost Vitamin Shot, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Nature Made Super B-Complex. more...
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