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Woke at 211.8, up .4 from yesterday. Not maintaining the regularity and water loss I expected with a week off from meds (which ends tomorrow). Targeting 2083 calories today. UPDATE: Came home after work and happy hour at 210.4. No workout but got in a ton of walking (burned more than 4000 calories). Ate a bit above calorie goal with a half chicken and some other goodies at night. Targeting 2069 calories tomorrow.
8/17/16 Tanita Numbers (before dinner, no workout):
Weight - 210.4 (est. goal at 10% BF - 183.0) - 27.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.9 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 62.2 (balance is 62.5%) - .3% dehydrated
Muscle mass lbs. - 169.7 (est. goal at 10% BF - 156.7) - +13.0 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 - 2347 / 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: 116 fat, 40 net carb, 143 prot, 43 fib, 1762 sod, 2114 cals (4113 used, 1999 deficit)
Running avg: 112 fat, 75 carb, 99 prot, 1661 cals (2810 used, 1149 deficit)
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2114 kcal
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Fat: 116.18g | Prot: 142.66g | Carbs: 82.93g.
Lunch: Nature's Way Organic Extra Virgin Coconut Oil, Green Summer Squash, Kroger Green Bell Pepper, Celery, Emerald Cocoa Roast Almonds 100 Calorie Pack, Emerald Natural Almonds 100 Calorie Pack, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Julian Bakery Primal Protein Bar - Peanut Butter. Dinner: Julian Bakery Paleo Wrap, Smucker's Sugar Free Blueberry Preserves, Smucker's Natural Creamy Peanut Butter, Whiskey, Boston Market Rotisserie Chicken (Half). Snacks/Other: Primal Kitchen Dark Chocolate Almond Bar, 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+, Nature Made Calcium. more...
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