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Woke at 214.0, up .2 from yesterday. Targeting 2100 calories today. UPDATE: Down to 212.6 after 16:8 IF. Grabbed a 'guilty pleasure' lunch on the run today involving a Quest bar and some pork rinds! HIIT workout coming after work. UPDATE: Finished work and banged out some HIIT squats. Could not use weights tonight as I still have a needle in one arm for tomorrow’s second med drip of the week. So I did them without weights. Did 78-81 for each two-minute set, so got more than 300 overall. Weighed 211.6 afterward. Got my loaf of Julian Bakery Paleo Almond Bread in the mail today. It’s great! One net carb and 60 calories per slice. First I had some grass fed butter on the heel. Yum. Then I made a sandwich of two ounces of cream cheese with a huge tomato slice in the middle. Yum! Then I made a PB&J with Natural Peanut Butter and sugar-free blackberry jam. YUM! Can’t wait to try grilled cheese and panini. At $8.99 a loaf, it’s a steal to me. Got more great Julian Bakery Paleo Coconut Wraps, too. Ate close to calorie and macro goals. Took a max dose of laxative to head off the effects of the meds this week.
8/04/16 Tanita Numbers (pre-dinner, after 300 HIIT squats):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 62.2 (balance is 62.5%) - .3% dehydrated
Muscle mass lbs. - 170.4 (est. goal at 10% BF - 156.7) - +13.7 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 - 2408 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 152 fat, 45 net carb, 128 prot, 53 fib, 3293 sod, 2128 cals (2609 used, 481 deficit)
Running avg: 130 fat, 75 carb, 89 prot, 1732 cals (2694 used, 962 deficit)
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2128 kcal
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Fat: 151.51g | Prot: 128.00g | Carbs: 97.63g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Coca-Cola Diet Coke (20 oz Bottle), Baken-ets Traditional Fried Pork Skins, O Organics Organic Sour Cream, Quest Double Chocolate Chunk. Dinner: Butter, Smucker's Sugar Free Seedless Blackberry Jam, Smucker's Natural Chunky Peanut Butter, Philadelphia Original Cream Cheese, Julian Bakery Paleo Bread - Almond, Tomatoes. Snacks/Other: Kroger Deluxe Mixed Nuts, 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+, Organic India Whole Husk Psyllium, Nature Made Calcium, Nature Made Super B-Complex. more...
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