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Woke at 213.4, up 1.0 from yesterday. Weighed 211.6 after initial 18:6 IF and 211.2 before dinner. Got close to my 600 calorie IF goal. Wilted some kale for dinner and it turned out great. That’s the new way to eat it! I get 2059 calories tomorrow.
8/12/16 Tanita Numbers (before dinner, no workout, 637 calorie day):
Weight - 211.2 (est. goal at 10% BF - 183.0) - 28.2 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 % - 61.4 (balance is 62.5%) - 1.1% dehydrated
Muscle mass lbs. - 170.2 (est. goal at 10% BF - 156.7) - +13.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2379 / 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: 46 fat, 25 net carb, 28 prot, 8 fib, 808 sod, 637 cals (2416 used, 1779 deficit)
Running avg: 113 fat, 74 carb, 94 prot, 1603 cals (2750 used, 1147 deficit)
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95.8 kg
Lost so far: 51.6 kg.
Still to go: 2.8 kg.
Diet followed: 100%.
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637 kcal
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Fat: 45.81g | Prot: 28.20g | Carbs: 32.98g.
Breakfast: Thrive Market Virgin Coconut Oil. Lunch: Smucker's Natural Chunky Peanut Butter, Sabra Roasted Pine Nut Hummus, Celery. Dinner: Brazil Nuts, Kale, Oscar Mayer Mesquite Smoked Turkey Breast. Snacks/Other: 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, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 1.3 kg a Week
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