Woke at 212.6, up 2.4 from yesterday. Today is a 2100 calorie rest day. There is a new winery open just a mile away that Denise and I will check out. Our local farms are taking care of us! UPDATE: Finished 16:8 IF and weighed 211.6. Baking a loaf of paleo bread based on one of the many YouTube recipes. Wish me luck! UPDATE: Didn’t do the winery, but baked four loaves, the one pictured, plus a few others using protein powder only. We have a baseline! Lots of experimentation to come. Went a little crazy eating it and I estimate that I blew by my calorie goal by 600. I can see that I’ll have to adjust the ingredients and nail down the serving sizes. Definitely LCHF, but none for tomorrow as that’s my 5:2 IF day!
8/14/16 Tanita Numbers (after 16:8 IF, no workout):
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 % - 58.5 (balance is 62.5%) - 4.0% dehydrated
Muscle mass lbs. - 170.8 (est. goal at 10% BF - 156.7) - +14.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2321 / Visceral fat rating - 10 (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: 198 fat, 54 net carb, 152 prot, 28 fib, 2197 sod, 2710 cals (2636 used, 74 surplus)
Running avg: 118 fat, 78 carb, 101 prot, 1715 cals (2725 used, 1010 deficit)
