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Woke at 211.8, down .2 from yesterday. Targeting 600 calories today on a 5:2 IF day. UPDATE: Fasted until 4 pm and ate some collards, celery, and peanut butter. Got a 208.0 weigh in at that time. UPDATE: Did HIIT squats and then my radio show. Was famished! Ate a paleo bread sandwich at 9 pm to round out the day. Went a few calories over.
8/29/16 Tanita Numbers (after 20 hour fast, before workout):
Weight - 208.0 (est. goal at 10% BF - 183.0) - 25.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.8 (est. goal at 10% BF - 18.3) - +13.5 lbs.
Total body water % - 60.0 (balance is 62.5%) - 2.5% dehydrated
Muscle mass lbs. - 167.6 (est. goal at 10% BF - 156.7) - +10.9 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 - 2336 / 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: 43 fat, 17 net carb, 41 prot, 15 fib, 1045 sod, 675 cals (2526 used, 1851 deficit)
Running avg: 112 fat, 72 carb, 95 prot, 1636 cals (2763 used, 1127 deficit)
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675 kcal
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Fat: 42.53g | Prot: 41.47g | Carbs: 32.44g.
Lunch: Collards, Celery, Smucker's Natural Creamy Peanut Butter. Dinner: Oscar Mayer Mesquite Smoked Turkey Breast, Sargento Sliced Pepper Jack Cheese, Paleo Bread with Almond Meal. Snacks/Other: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, 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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