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Woke at 212.8, down 1.4 from yesterday. Fasted until 5 pm. Before that, walked six miles outside while reading a document from work. It took two hours at 3 mph. The combination of the fast, lots of water, and the exercise helped to move out the stored water and waste. Got a 206.8 weigh in at 5:30. Ate an omelet to break the fast.
4/17/16 Tanita Numbers (after 21 hour fast, 120 minute walk at 3 mph):
Weight - 206.8 (est. goal at 10% BF - 183.0) - 23.8 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.3 (est. goal at 10% BF - 18.3) - +13.0 lbs.
Total body water % - 63.0 (balance is 62.5%) - .5% overhydrated
Muscle mass lbs. - 166.7 (est. goal at 10% BF - 156.7) - +10.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2363 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 44 fat, 19 net carb, 99 prot, 35 fib, 1359 sod, 957 cals (3080 used, 2123 deficit)
Running avg: 77 fat, 120 carb, 144 prot, 1748 cals (3243 used, 1495 deficit)
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93.8 kg
Lost so far: 53.6 kg.
Still to go: 0.8 kg.
Diet followed: 100%.
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957 kcal
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Fat: 44.33g | Prot: 99.22g | Carbs: 53.48g.
Lunch: Lucerne Triple Cheddar Shredded Cheese Blend, Egg. Dinner: Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Lettuce, Colavita Extra Virgin Olive Oil, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Snacks/Other: Vitafusion Fiber Well Gummies, Now Magnesium Citrate, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 0.3 kg a Week
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