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Woke at 215.2, up 2.8 after a clean eating, 600 calorie 5:2 fast day! The problem is that water and food are going in and nothing is coming back out. Will try to flush out today. Finished post IF workout of four sets of weighted HIIT squats. Got the heart rate up but just didn't seem like enough of a workout! But that's the experiment I've chosen for late July. Will let it play out. It's 12:30 but will wait for significant hunger pangs to hit me before I eat something. Will do another weigh in at that point. UPDATE: Fasted until 3 pm and got a nice surprise when Denise and Jason came back from shopping with a nice antipasto salad for me. Added some chicken and my latest ‘cheat treat’ -- natural peanut butter and sugar-free jam on a coconut based Paleo wrap. It’s like dessert! Weighed in before eating and made it ‘down’ to 213.4. Today is my 7th day since weigh in, so I am selecting a 208.2 I got a few days ago. Something’s gotta give… When the levee breaks, it’s going to be epic! Targeting 2097 calories today.
723/16 Tanita Numbers (after 19 hours fasting, 12 minute HIIT squats workout):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 63.9 (balance is 62.5%) - 1.4% overhydrated
Muscle mass lbs. - 171.6 (est. goal at 10% BF - 156.7) - +14.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2437 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 137 fat, 49 net carb, 142 prot, 31 fib, 3008 sod, 2101 cals (2570 used, 469 deficit)
Running avg: 113 fat, 78 carb, 100 prot, 1709 cals (2828 used, 1119 deficit)
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2101 kcal
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Fat: 137.09g | Prot: 142.18g | Carbs: 79.86g.
Breakfast: Organic India Whole Husk Psyllium, Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Nature's Way Organic Extra Virgin Coconut Oil, Organic India Whole Husk Psyllium, Smucker's Natural Creamy Peanut Butter, Julian Bakery Paleo Wrap, Smucker's Sugar Free Strawberry Jam, Blueberries, Fazoli's Antipasto Salad, Chicken Breast (Skin Not Eaten). Dinner: Nature's Way Organic Extra Virgin Coconut Oil, Julian Bakery Paleo Wrap, Smucker's Natural Creamy Peanut Butter, Smucker's Sugar Free Apricot Preserves, Smucker's Natural Creamy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables. Snacks/Other: Vitafusion Fiber Well Gummies, Brazil Nuts, Aloe Vera Juice, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Organic India Whole Husk Psyllium, Nature Made Calcium, Nature Made Super B-Complex. more...
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