|
Woke at 214.6, down 3.0 from yesterday. Fasted until 6:00 pm and got a 212.2 weigh in before dinner. This is my one week weigh in day, so that goes in as official. Up about 5 pounds from a week ago, but I was up 14 pounds on the day after Thanksgiving! Right on track to hit my monthly 1640 per day calorie average even with a generous business dinner out of town tomorrow.
11/29/16 Tanita Numbers (after 22 hours fasting):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 60.4 (balance is 62.5%) - 2.1% dehydrated
Muscle mass lbs. - 170.3 (est. goal at 10% BF - 156.7) - +13.6 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 - 2378 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (second update for November):
Targets: 120 fat, 40 carb, 100 prot, 25 fib, 1500 sod, 1640 cals
Ate: 59 fat, 22 carb, 63 prot, 14 fib, 1409 sod, 840 cals (2813 used, 1973 deficit)
Running avg: 103 fat, 80 carb, 96 prot, 1640 cals (2897 used, 1257 deficit)
|
96.3 kg
Lost so far: 51.2 kg.
Still to go: 3.3 kg.
Diet followed: Poorly.
|
View Diet Calendar, 29 November 2016:
|
840 kcal
|
Fat: 58.65g | Prot: 62.88g | Carbs: 21.63g.
Dinner: Sargento Savory Garlic and Herb Jack Snack Bites, Chavrie Fresh Goat Cheese, Colavita Extra Virgin Olive Oil, Walnuts, Fresh Express Sweet & Crunchy, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless). Snacks/Other: Vitafusion Fiber Well Gummies, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, 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...
|
Gaining 2.1 kg a Week
|