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Woke at 212.8, down 2.8 from yesterday after a fun karaoke party last night with a lot of exercise and plenty to drink but very little to eat! Got my weekly med drip then weighed in again after 16:8 IF. Got down to 211.6. Probably will pop right back up tomorrow based on the medicine's water retention tendencies. But very NEAR the blue line! Targeting 2190 calories today. UPDATE: Sister Nancy and boyfriend Zak are in town and they took us out for a crab feast at Capt. Billy’s Crab House on Pope’s Creek in Southern Maryland. I should have taken a photo of the table. Amazing feast. I way overate, but no overt carbs except a few spoons of ice cream. Of course, went way over on both carbs and protein, so half of that protein will be converted to glucose, too! Tomorrow is a 600 calorie IF day and I will need it!
9/22/16 Tanita Numbers (after 16:8 IF, no workout):
Weight - 211.6 (est. goal at 10% BF - 183.0) - 28.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 170.6 (est. goal at 10% BF - 156.7) - +13.9 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 lbs. (water)
RDI - 2348 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 120 fat, 123 carb, 254 prot, 28 fib, 5107 sod, 2578 cals (2763 used, 185 deficit)
Running avg: 113 fat, 75 carb, 99 prot, 1760 cals (2846 used, 1086 deficit)
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96.0 kg
Lost so far: 51.4 kg.
Still to go: 3.0 kg.
Diet followed: 100%.
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View Diet Calendar, 22 September 2016:
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2578 kcal
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Fat: 120.24g | Prot: 254.08g | Carbs: 122.99g.
Lunch: Berkley & Jensen Pistachios, Flatout Light Original Flatbread, Joyva Sesame Tahini, Smucker's Sugar Free Apricot Preserves, Healthworks Cacoa Nibs, Bob's Red Mill Chia Seed, Tomato Sauce, Mozzarella Cheese (Whole Milk), Roasted Broiled or Baked Chicken (Skin Not Eaten). Dinner: Vanilla Ice Creams, Marie's Chunky Blue Cheese Dressing, Lettuce Salad with Assorted Vegetables, Green String Beans, Wal-Mart Tilapia Fillets, Baked or Broiled Scallops, Bonefish Grill Fried Calamari, Carl's Jr. Jalapeno Poppers, Steamed or Boiled Shrimp, Red Lobster Snow Crab Legs (1 Pound), Blue Crab. Snacks/Other: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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Losing 1.7 kg a Week
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