|
Woke at 206.2, up .2 from yesterday. Lunch out today as I'm speaking at a public event and meeting for a bite with the moderator and fellow panelists before we go on. Will be Ubering around the city due to the location so not much walking today. Targeting 2190 calories. UPDATE: Had a great panel discussion today and got a nice lunch as part of it. Got home a bit early and ate a large dinner with a lot of protein again. Weighed 207.4 before dinner due in part to a bit of constipation. Ate exactly on calories and got five miles in half at work and half at home. Tomorrow is a 650 calorie IF day. I’ll fast until dinner.
5/23/17 Tanita Numbers (before dinner, after 2.5 miles [5.1 miles later]):
Weight - 207.4 (est. goal at 10% BF - 183.0) - 24.4 lbs. to lose
Total body fat % - 15.1 (goal is 10.0) - +5.1%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 156.7) - +10.9 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2247 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 146 fat, 86 carb, 42 fib, 44 net carb, 190 prot, 2193 cals (3590 used, 1397 deficit)
Running avg: 122 fat, 64 carb, 29 net carb, 113 prot, 1788 cals (3324 used, 1536 deficit)
|
2193 kcal
|
Fat: 145.78g | Prot: 189.73g | Carbs: 86.16g.
Breakfast: Coffee, Atkins Strawberry Shake. Lunch: Coca-Cola Diet Coke (Can), Cucumber (with Peel), Kraft Classic Caesar Dressing, Denny's Sliced Tomatoes (3 Slices), Lettuce Salad with Assorted Vegetables (Including Tomatoes and/or Carrots), Albertsons Sliced Roast Beef, Chicken Breast. Dinner: Cascade Ice Coconut, Coffee, Smucker's Natural Creamy Peanut Butter, Renew Life Skinny Gut Acacia Fiber, Philadelphia Spicy Jalapeno Cream Cheese, Utz Pork Rinds, Boar's Head Havarti Cheese, Walnuts, Native Forest Organic Coconut Cream, Hershey's Natural Unsweetened Cocoa, Renew Life Skinny Gut Ultimate Shake Chocolate, Lucerne No Salt Added Cottage Cheese 1% Milkfat. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
|
|