|
Woke at 214.8, down .6 from yesterday. Ate at 2 and 8 pm after coconut oil coffee at 9 am. Walked five miles before dinner. Got a nice 211.0 weigh in. Dropped an extra pound that I didn't expect! Ate exactly on calorie goal and did OK on macros.
1/10/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 211.0 (est. goal at 10% BF - 183.0) - 28.0 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 60.9 (balance is 62.5%) - 1.6% dehydrated
Muscle mass lbs. - 169.5 (est. goal at 10% BF - 156.7) - +12.8 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2398 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 148 fat, 44 carb, 14 fib, 31 net carb, 110 prot, 1940 cals (3093 used, 1153 deficit)
Running avg: 100 fat, 76 carb, 103 prot, 1622 cals (3313 used, 1691 deficit)
|
95.7 kg
Lost so far: 51.7 kg.
Still to go: 2.7 kg.
Diet followed: 100%.
|
View Diet Calendar, 10 January 2017:
|
1940 kcal
|
Fat: 147.64g | Prot: 110.39g | Carbs: 44.40g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Lucerne Sliced Colby Jack Cheese, Flatbread Light Italian, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Philadelphia Chives & Onion Cream Cheese. Dinner: Dr. Pepper Diet Dr. Pepper (Bottle), Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast, Philadelphia Chives & Onion Cream Cheese, Cabbage, Cauliflower, Ground Beef (80% Lean / 20% Fat), Ground or Patty Pork. Snacks/Other: 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...
|
Losing 2.5 kg a Week
|