|
Woke at 222.0, the same as yesterday. Still have a lot of extra water weight to drop, although I did go down in my body fat percentage yesterday. Targeting 2396 calories today. Will do a five mile walk and will drink a lot of water, coffee, and tea. Going out to a surprise birthday party dinner for a friend tonight. Not sure what will be on the menu but I'll have plenty of calories to work with and will continue to avoid grains and sugar. UPDATE: Didn't get started soon enough to get 5 miles in before we had to leave for the party. But ended up with about 3.5 miles by the end of the day. Weighed 219.8 before leaving, as the stubborn water is sticking around. Party was great. It actually was held at President James Madison’s birthplace, a lovely plantation. Lots of good choices for me with some beef, chicken, and green beans. But I had two small bites of cake and some wine, which pushed my carbs too high. Came home and ate a bit more but finished under my calorie goal.
2/04/17 Tanita Numbers (before dinner, after 3 mile walk):
Weight - 219.8 (est. goal at 10% BF - 183.0) - 36.8 lbs. to lose
Total body fat % - 15.9 (goal is 10.0) - +5.9%
Total body fat lbs. - 35.0 (est. goal at 10% BF - 18.3) - +16.7 lbs.
Total body water % - 57.5 (balance is 62.5%) - 5.0% dehydrated
Muscle mass lbs. - 175.8 (est. goal at 10% BF - 156.7) - +19.1 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2517 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for February):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 122 fat, 55 carb, 13 fib, 42 net carb, 143 prot, 2197 cals (2942 used, 745 deficit)
Running avg: 88 fat, 29 carb, 103 prot, 1450 cals (3045 used, 1595 deficit)
View Diet Calendar, 04 February 2017:
|
2197 kcal
|
Fat: 122.13g | Prot: 143.49g | Carbs: 55.36g.
Lunch: Hershey's Natural Unsweetened Cocoa, Fage Total 2% Greek Yogurt, Green Foods Organic Chlorella Powder, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Healthworks Cacoa Nibs, Golden Flax Seeds, Bob's Red Mill Chia Seed, Philadelphia Garden Vegetable Cream Cheese, Colavita Extra Virgin Olive Oil, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg. Dinner: Pinot Noir Wine, Lucerne Medium Cheddar Cheese Slices - Full Fat, Oscar Mayer Deli Fresh Black Forest Ham, White Cake (Home Recipe or Purchased), Bacon, Green String Beans, Chicken Breast (Skin Not Eaten), Beef Chuck (Blade Roast, Trimmed to 1/4" Fat). Snacks/Other: Wild Planet Wild Sardines in Extra Virgin Olive Oil, Thrive Market Sunflower Seeds, Thrive Market Raw Pumpkin Seeds, We Got Nuts! Raw English Walnuts Halves and Pieces, 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...
|
|