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Woke at 215.2, up .4 from yesterday after a big meal last night. I'm good with that. Targeting 600 calories today. Had a bag of steamed cauliflower for lunch and that leaves me a bit more than 400 calories for dinner. Drinking a lot of coffee and water. UPDATE: Dinner at 8 pm but got five miles in first. Made it back to 211.0. Not as much water loss as yesterday, but OK with the weight. Ate 625 calories of meat and salad. Will get more fat tomorrow.
1/25/17 Tanita Numbers (before dinner, after five miles walking):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 169.4 (est. goal at 10% BF - 156.7) - +12.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2385 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 19 fat, 43 carb, 13 fib, 30 net carb, 73 prot, 625 cals (3824 used, 3199 deficit)
Running avg: 99 fat, 69 carb, 110 prot, 1609 cals (3198 used, 1589 deficit)
View Diet Calendar, 25 January 2017:
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625 kcal
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Fat: 18.89g | Prot: 72.90g | Carbs: 42.69g.
Lunch: Kraft 100% Grated Parmesan Cheese, Safeway Steam in Bag Broccoli Florets. Dinner: Pork Chops (Top Loin, Boneless), Fresh Express Green & Crisp Lettuce with Iceberg & Romaine, Giant Eagle Cherry Tomatoes. Snacks/Other: Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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