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Woke at 216.2, up .4 from yesterday. Today is a 600 calorie IF day. I'm going in to work, so taking some nuts and a protein bar just in case. But I plan to fast until dinner. UPDATE: Fasted until 7 pm. Did not get hungry at all at work today. Came in the door at 214.0. Nice body fat loss after 23 hours of fasting. Had a dinner that nailed my 600 calorie goal. Targeting 2070 tomorrow.
10/23/16 Tanita Numbers (before dinner, no workout):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 63.8 (balance is 62.5%) - 1.3% overhydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 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 - 2410 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for October):
Targets: 175 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2070 cals
Ate: 27 fat, 8 net carb, 79 prot, 2 fib, 989 sod, 602 cals (3210 used, 2608 deficit)
Running avg: 112 fat, 50 carb, 102 prot, 1641 cals (2801 used, 1160 deficit)
View Diet Calendar, 24 October 2016:
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602 kcal
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Fat: 27.12g | Prot: 78.92g | Carbs: 10.00g.
Lunch: Mound City Pure Almond Butter, Celery. Dinner: Chicken Breast (Skin Not Eaten). Snacks/Other: Bronson Laboratories Vitamin C, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, 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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