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Woke at 218.2, down .4 from yesterday but still way too much water retention. Planning as close to a ketogenic day as I can get, including coconut oil in coffee as often as I have one and olive oil with both lunch and dinner. Targeting 2310 calories. UPDATE: Came in the door at 217.2 as the water weight is hanging on stubbornly. Did pretty well with my macros. Hit 31 net grams of carbs, about 12 of which were lettuce at lunch so I’m not troubled by that. Had to hold off on more spaghetti squash at dinner, but I did eat the chicken and cheese. So over on protein again. Got good fat numbers though. Will have to go to the store with a calculator to get a good baseline of daily healthy fats to eat (and then fill in the rest).
10/04/16 Tanita Numbers (before dinner, no workout):
Weight - 217.2 (est. goal at 10% BF - 183.0) - 34.2 lbs. to lose
Total body fat % - 14.8 (goal is 10% BF) - +4.8%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 64.3 (balance is 62.5%) - 1.8% overhydrated
Muscle mass lbs. - 176.0 (est. goal at 10% BF - 156.7) - +19.3 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 - 2450 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 23
Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 159 fat, 31 net carb, 169 prot, 24 fib, 2237 sod, 2313 cals (2640 used, 327 deficit)
Running avg: 114 fat, 45 carb, 140 prot, 1769 cals (2471 used, 702 deficit)
View Diet Calendar, 04 October 2016:
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2313 kcal
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Fat: 159.34g | Prot: 169.42g | Carbs: 55.51g.
Breakfast: Nature's Way Organic Extra Virgin Coconut Oil. Lunch: Emerald Natural Almonds 100 Calorie Pack, Fresh Express Veggie Lover's Salad, Smucker's Natural Creamy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Emerald Cocoa Roast Almonds 100 Calorie Pack, Colavita Extra Virgin Olive Oil. Dinner: Nature's Way Liquid Coconut Premium Oil, Philadelphia Original Cream Cheese, Trader Joe's Just Almond Meal, Prego Traditional Spaghetti Sauce, Sargento Mozzarella Shredded Cheese, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, 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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