|
Woke at 220.2, up 2.4 from yesterday. Ate breakfast for the second day in a row, forgoing my 16:8 IF. Made Paleo pancakes for Emily's visiting roommates and had a few myself. But not thinking, I put regular pancake syrup on them. Ended up with 53 carbs in that alone! Pretty much used up my calories for the day before 10 am. At this point, even if I fast the rest of the day and do my 600 calorie 5:2 IF day on Monday, I will still be over my calorie target for this month. So, it's time to channel Dr. Jason Fung. I'm going to embark on a 48 hour fast. I will not eat for the rest of today and all of tomorrow. I will break my fast with lunch on Tuesday, and I will eat 1570 calories for that day. That will get me on track to eat my normal 2190 on Wednesday, September 14. UPDATE: Did a 3-mile walk outside and got back to 217.4 as of 2 pm. Did some office work until 5:30 and then took a nearly two-hour nap. Woke at 216.8. Hoping to move more of this excess water after tomorrow's fast.
9/11/16 Tanita Numbers (8 pm, after earlier 3-mile walk, nap):
Weight - 216.8 (est. goal at 10% BF - 183.0) - 33.8 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 175.6 (est. goal at 10% BF - 156.7) - +18.9 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 - 2451 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 133 fat, 91 net carb, 50 prot, 14 fib, 1172 sod, 1800 cals (2768 used, 968 deficit)
Running avg: 126 fat, 78 carb, 93 prot, 1867 cals (2918 used, 1051 deficit)
View Diet Calendar, 11 September 2016:
|
1800 kcal
|
Fat: 132.59g | Prot: 49.52g | Carbs: 104.55g.
Breakfast: Brazil Nuts, Aunt Jemima Butter Rich Syrup, Egg, Truvia Sweetener (Packet), Trader Joe's Just Almond Meal, Kroger Baking Powder, Thrive Market Virgin Coconut Oil, 2% Fat Milk, Butter, Panera Bread Fresh Fruit Cup (Large). 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...
|
|