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Well this is my "Post-Vacation" weigh-in. Happily, instead of gaining weight on vacation, I lost 4 pounds.
Swimming and walking on the beach at the ocean for 5 days, followed by 2 days of SCUBA diving in Lake Travis helped. My body fat Percentage is still hanging around the 17.8% to 18% range, though. The goal is to eventually drop to 12% body fat. So, while continuing to work on trimming body fat, I need to start building muscle. That will mean putting on a few pounds. I don't know where my weight will end up. At this point, I'm just shooting for the lower body fat percentage. My waist is down to 34". Ideally, it would be 32" (the size I was as a high school athlete 40 years ago), so that is a mini-goal for me.
I think that I'm going to have to adjust my diet. I had a urinalysis done during my physical, and the Doctor is concerned about protein in my urine. This is often an early sign of kidney damage. However, I've been eating over 200g of protein per day on average, and I'm confident that this is just the excess protein that my body was unable to process. I'm going to have her hold off any further work on this for a few weeks, while I adjust my protein intake down to around 165.
I'm waiting for the detailed results from my cholesterol test. They should be in the mail in a day or two. I requested a pattern cholesterol test to determine my risk factors. My total cholesterol is HIGH, which has my doctor freaked out. However, just based on the preliminary data over the phone, I know that my HDL is around 250 and my Triglycerides are 128. That is a super-good ratio. My LDL is high, but what I'm waiting to see is whether its high in Pattern A (which I really believe), or high in Pattern B (VLDL). Anyway, based on my HDL/Triglycerides ratio, I think my risk for atherosclerosis or CHD (coronary heart disease) is minimal. Couple that with my great BMI (per the doctor), an outstandingly low blood sugar level, and all-in-all, I'm in pretty good shape for a guy pushing 60.
Have a great hump-day. Enjoy life. Remember to tell your family and friends how much you love them and how much they mean to you. Every day is a gift, and we have to make the most of each and every one of them.
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178.4 lb
Lost so far: 151.6 lb.
Still to go: 0 lb.
Diet followed 100%.
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Diet Calendar Entries for 30 July 2014:
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1732 kcal
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Fat: 88.81g | Prot: 185.75g | Carb: 44.99g.
Breakfast: NewStar Spinach Plus Power Greens, GNC Vitamin D-3 1000 IU, GNC CLA, GNC Fish Oil 1000, Blue Diamond Almond Breeze Almond Milk Unsweetened Vanilla, Great Value Broccoli Florets (3 gm protein), GNC Pro Performance 100% Whey Isolate - Chocolate Supreme, Starbucks Sugar Free Vanilla Syrup, Coffee. Lunch: Sargento Deli Style Sliced Provolone Cheese, Pilgrim's Chicken Breast Tenderloins, Original Beef Jerky. Dinner: Beef Top Loin - First Cut Strip Steak, Green Giant Antioxidant Blend - 50 Cal Version. more...
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2778 kcal
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Activities & Exercise:
6.85 Mile Walk with 60+ lbs of weight - 2 hours and 27 minutes, Resting - 14 hours and 33 minutes, Sleeping - 7 hours. more...
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losing 3.5 lb a week
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 Comments
Nice loss over a vacation - impressive!
30 Jul 14 by member: jwill77nc2
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Excellent job on your loss, with all that water activity, you are definitely burning up the fat. Enjoy yourself and be safe.
30 Jul 14 by member: toppy24564
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Thanks to all of you for your kind thoughts. I know that one of the reasons for my success (a big reason) is all of the great support I get from you guys on FS!
30 Jul 14 by member: TXSnowman
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Nice drop! You are doing great!
30 Jul 14 by member: kattay
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Awesome - keep up the good work!
30 Jul 14 by member: MontanasMom
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Awesome TX for losing weight on vacation! once you put your mind there you are very focused....hope this focusion rubs on me for my last 4 weeks on my challenge! Maybe it is time to change diet....where do you get your quota for protein consumption? I'm sure you have done the research...all FS members are continuously on the search for what should work...so keep it going and good luck on results!
31 Jul 14 by member: Jenfar
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Jen, I use several different sources depending on my current goals. The most universally adaptable and easy to use calculator is the IIFYM Calculator that Draglist turned me on to a while back. You enter your basic physical information and your goals and it will give you the Macro Nutrient targets recommended to reach those goals.
I'm actually having a tough time finding the right balance currently. I've successfully knocked out virtually all of the carbs from my diet, but did so by eating a tremendous amount of protein. In doing so, I've gotten my doctor worried about my kidneys due to proteinuria (protein in the urine). So, modifying my IIFYM goals, I get to a number of 131g of protein per day. They are also suggesting 58g of fat and 364g of carbs (of which 36-45 would be fiber). So, lets say that I want to even this out, and stay low-carb. If I eat 150g of protein, eat 100g of net carbs and 40g more of fiber... that would leave 1340 calories of fat, or about 150g of fat. I'm going to have to mull this over for a while. I know that I have to reduce protein intake. Therefore, that just leaves two macros to balance out...Carbs & Fat. I think that I'll just start tinkering with daily inputs until I reach a good equilibrium.
Good luck with your efforts and your continued recovery.
31 Jul 14 by member: TXSnowman
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I just tried that IIFYM and I was surprised it said my protein should be 92, I work very hard on the days I can get it to 80. it did have my calories perfect with what im doing (1174) and im doing between 1100-1200 (or trying to) so that was nice to see. my fat was right on too. thanks for sharing :)
31 Jul 14 by member: kristyanne3
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