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Woke at 212.6, down 2.4 from yesterday but still 7 pounds heavier than last Sunday! Working from home today so will drink a lot of water, tea, and black coffee. Back to LCHF this month with 16:8 and 5:2 IF efforts. UPDATE: Fasted until 1pm and ate a huge lunch. Went out for a 3 mile walk on a beautiful day after work.Denise brought home BBQ chicken and beef from a work party so dinner was covered. Ate a big 2500 calories today. I was looking at my average calorie intake per week on Fitbit (which makes it easier to see on a week by week basis than it is up here). I have been eating largely on my goal average of 1750 per day for a few months. But what jumped out at me was that I was averaging 1900-1950 per day in March, which is right after I got out of the hospital and when I went into the low 200s and even 199. I maintained the high 200s while in the hospital and eating 900-1300 calories per day. So I want to test this hypothesis! I am going to up my calorie average to about 1950 per day this month to see what happens. Bonus! New targets shown below. Weighed 212.6 after my walk so still have some water to lose.
6/02/17 Tanita Numbers (before dinner, walked 4.0 miles):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.1 (goal is 10.0) - +5.1%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 59.3 (balance is 62.5%) - 3.2% dehydrated
Muscle mass lbs. - 172.0 (est. goal at 10% BF - 156.7) - +15.3 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2324 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 185 fat, 65 carb, 35 fiber, 30 net carb, 105 prot, 2345 cals (5 days)
Targets: 75 fat, 30 carb, 15 fiber, 15 net carb, 40 prot, 955 cals (2 days)
Ate: 174 fat, 83 carb, 41 fib, 43 net carb, 154 prot, 2501 cals (2840 used, 339 deficit)
Running avg: 133 fat, 65 carb, 30 net carb, 107 prot, 1848 cals (2981 used, 1133 deficit)
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2501 kcal
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Fat: 174.12g | Prot: 154.39g | Carbs: 83.45g.
Breakfast: Native Forest Organic Coconut Cream, Water, Coffee. Lunch: Water, Vitafusion Fiber Well Gummies, Double-H Horseradish, Safeway Steam in Bag Broccoli Florets, Kerrygold Pure Irish Butter, Nordic Nut and Seed Bread, Lucerne Extra Sharp Cheddar Cheese, Kraft Mayo, Flatout Flatbread Multigrain with Flax, Hillshire Farm Deli Select Ultra Thin Pastrami. Dinner: Vitafusion Fiber Well Gummies, Sonic Lo-Cal Diet Cherry Limeade (Large), G Hughes Sugar Free BBQ Sauce, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat), Chicken Breast. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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