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Woke at 216.2, the same as yesterday after team building happy hour that ended with a midnight dinner out! Yikes! Did not do bad on macros (I think -- I haven't entered in the food yet). UPDATE: Went out for a nice team lunch today as it was too nice to stay in the office. Ate well there, and then walked several city blocks and down past the national mall to a meeting. So nice seeing all the visitors on vacation from around the country and the world. For a few moments, I see the old town through their eyes. It really is impressive. Taking it easy tonight but a baseball game out tomorrow night so will probably have one or two things that don't align with LCHF! UPDATE: Came home at 218.6. Ate some cottage cheese with Skinny Gut chocolate shake mix and finished the chicken BBQ. Good on calories but a bit high on carbs. Going to try to target 20 net carbs from now on.
6/08/17 Tanita Numbers (after lunch, walked 4.1 miles (hit 5.0 later):
Weight - 218.6 (est. goal at 10% BF - 183.0) - 35.6 lbs. to lose
Total body fat % - 15.0 (goal is 10.0) - +5.0%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 62.9 (balance is 62.5%) - .4% overhydrated
Muscle mass lbs. - 176.9 (est. goal at 10% BF - 156.7) - +20.2 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +.1.0 lbs. (water)
RDI - 2451 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for June 2017):
Targets: 185 fat, 65 carb, 35 fiber, 30 net carb, 105 prot, 2345 cals (5 days)
Targets: 75 fat, 30 carb, 15 fiber, 15 net carb, 40 prot, 955 cals (2 days)
Ate: 129 fat, 80 carb, 37 fib, 43 net carb, 154 prot, 1971 cals (3507 used, 1536 deficit)
Running avg: 134 fat, 70 carb, 38 net carb, 130 prot, 2069 cals (3229 used, 1160 deficit)
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1971 kcal
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Fat: 128.70g | Prot: 153.64g | Carbs: 79.69g.
Breakfast: Fresh & Easy Strawberry Flavored Water, EAS AdvantEDGE Carb Control Shake - Chocolate Fudge. Lunch: Starbucks Iced Caffe Americano (Venti), Brio Tuscan Grille Chopped Salad, Buffalo Wild Wings Chicken Wings (3), Cooked Brussels Sprouts (Fat Added in Cooking). Dinner: Chicken Breast, G Hughes Sugar Free BBQ Sauce, Vitafusion Fiber Well Gummies, Coffee, Walnuts, Renew Life Skinny Gut Ultimate Shake Chocolate, Lucerne No Salt Added Cottage Cheese 1% Milkfat. Snacks/Other: Cascade Ice Cucumber Sparkling Water, 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...
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