|
Woke at 218.8, down 3.2 from yesterday. Up moving a lot of water overnight, but that’s about it. Will keep after it today with another round of pre-colonoscopy prep to see if I can win that battle. Again will fast until dinner. Targeting 1406 calories today to finish the month on my 1671 per day average (2100 calorie regular days plus 600 calorie 5:2 IF days). UPDATE: Almost 5 pm and fast is going well. Not hungry in the least. Did have coconut oil in coffee to start the day. Just finished HIIT weighted squats, so that is done. Will have chicken and 'cauliflower potato salad' for dinner. Drug store out of liquid magnesium citrate, but after a day of pushing fluids, I finally got some relief and won't need it. UPDATE: Fasted until 6 pm and weighed in just before dinner. Got a 215.0. Dropped five pounds of excess water and waste. Nailed calorie goals exactly, for the day and for the month. Eating one meal at night really allows for a satisfying dinner with lots of options. Will follow the same 5:2 plan next month but will try to hit the fat macro harder. It sure is hard to get 180 grams of fat in each day!
7/31/16 Tanita Numbers (before dinner; after weighted HIIT squats):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 62.1 (balance is 62.5%) - .4% dehydrated
Muscle mass lbs. - 173.8 (est. goal at 10% BF - 156.7) - +17.1 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 - 2453 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 92 fat, 29 net carb, 101 prot, 25 fib, 1399 sod, 1406 cals (2354 used, 948 deficit)
Running avg: 111 fat, 76 carb, 99 prot, 1671 cals (2819 used, 1148 deficit)
|
1406 kcal
|
Fat: 92.11g | Prot: 100.74g | Carbs: 53.56g.
Lunch: Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Egg, Pecan Nuts, Colavita Extra Virgin Olive Oil, Lettuce Salad with Assorted Vegetables, Smucker's Sugar Free Apricot Preserves, Flatout Light Original Flatbread, Smucker's Natural Chunky Peanut Butter, Fage Total 2% Greek Yogurt, Chicken Breast (Skin Not Eaten), Cauliflower. Snacks/Other: Aloe Vera Juice, Jarrow Glutathione Reduced, 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...
|
|