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Woke at 216.6, the same as yesterday. Targeting 1447 calories today. I need to do a lot of flushing out. It's 2 PM and I fasted and drank a lot of coffee and water thus far. Also have over 4 miles in. Breaking the day up by walking a mile every hour. So hopefully will weigh at least 213 or 214 this afternoon. UPDATE: Went kind of crazy and walked a mile every time the top of the hour struck. So, I got in 10 miles and over 21K steps as of 7:30 pm (finished the day with 11 miles and 23K steps). Ate a double burger at about 4:30 pm and then a large chicken breast and some green beans at 7. Nailed calorie goal, but high on protein. Not worrying about that. Also 16 of the net carbs were green beans so not worried about that either. Got down to 213.4 before dinner. Tomorrow is a 600 calorie IF day, followed by a 2235 calorie day to end the month.
1/29/17 Tanita Numbers (before dinner, after 8 miles walking):
Weight - 213.4 (est. goal at 10% BF - 183.0) - 30.4 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.5 (est. goal at 10% BF - 18.3) - +15.2 lbs.
Total body water % - 59.2 (balance is 62.5%) - 3.3% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2399 / 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: 76 fat, 40 carb, 11 fib, 29 net carb, 155 prot, 1452 cals (4123 used, 2671 deficit)
Running avg: 101 fat, 70 carb, 113 prot, 1655 cals (3251 used, 1596 deficit)
View Diet Calendar, 29 January 2017:
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1452 kcal
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Fat: 75.78g | Prot: 155.16g | Carbs: 39.90g.
Lunch: Philadelphia Garden Vegetable Cream Cheese, Ground Beef (Cooked), Egg, Colavita Extra Virgin Olive Oil, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Bob's Red Mill Almond Meal Flour, Onions, Heinz Tomato Ketchup. Dinner: Lucerne Sliced Pepper Jack Cheese, Eat Smart Green Beans, Chicken Breast (Skin Not Eaten). 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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