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Woke at 208.2, up 1.0 from yesterday. Fasted until 1:30 pm and before that, did six miles on the treadmill at 3 mph while taking calls and updating websites. Got a 204.8 weigh in afterward. Fasting day today, so I will primarily eat coconut oil in black coffee. Will continue with another very low calorie day tomorrow to get back on my 1650 per day average for the month. Happy with how things are doing, though. UPDATE: Had a nice salad with olive oil at about 3:30 and then Denise made salmon when she got home. I was able to have a nice piece of that and another salad without going too far over 600.
5/16/16 Tanita Numbers (after fasting 19 hours and 6 miles at 3 mph):
Weight - 204.8 (est. goal at 10% BF - 183.0) - 21.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 58.3 (balance is 62.5%) - 4.2% dehydrated
Muscle mass lbs. - 165.2 (est. goal at 10% BF - 156.7) - +8.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI - 2245 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for May):
Targets: 150 fat, 50 net carb, 130 prot, 35 fib, 1500 sod, 2070 cals
Ate: 37 fat, 8 net carb, 52 prot, 9 fib, 983 sod, 615 cals (3061 used, 2446 deficit)
Running avg: 93 fat, 99 carb, 109 prot, 1690 cals (3172 used, 1482 deficit)
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92.9 kg
Lost so far: 54.5 kg.
Still to go: 0 kg.
Diet followed: Reasonably Well.
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615 kcal
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Fat: 37.23g | Prot: 52.32g | Carbs: 16.62g.
Lunch: Organic Black Cumin Seeds, Bob's Red Mill Chia Seed, Extra Virgin Olive Oil, Fresh Express Leafy Green Romaine, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Dinner: Lettuce Salad with Assorted Vegetables, Baked or Broiled Salmon. Snacks/Other: Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex, Centrum Silver - Men 50+. more...
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Losing 2.5 kg a Week
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