|
Woke at 214.8, down 3.4 from yesterday. Nice water movement. Targeting 2175 calories today. UPDATE: Felt great today and got a lot done. Drank and passed massive amounts of coffee and water. Ate a nice lunch at noon and then again at 6 pm. Before dinner, got five miles in and a great 208.2 weigh in. Solid water AND fat loss. Started taking Dr. Berg’s day and night adrenal supplements yesterday in addition to the other new stuff I’m trying. Ate 2178 calories. Back to a 600 calorie IF day tomorrow (I’m going to have to stick to veggies to pull that off!)
1/24/17 Tanita Numbers (before dinner, after five miles walking):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.3 (est. goal at 10% BF - 18.3) - +14.0 lbs.
Total body water % - 60.1 (balance is 62.5%) - 2.4% dehydrated
Muscle mass lbs. - 167.1 (est. goal at 10% BF - 156.7) - +10.4 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2399 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 141 fat, 68 carb, 34 fib, 33 net carb, 138 prot, 2178 cals (3840 used, 1662 deficit)
Running avg: 102 fat, 71 carb, 112 prot, 1650 cals (3172 used, 1522 deficit)
|
94.4 kg
Lost so far: 53.0 kg.
Still to go: 1.5 kg.
Diet followed: 100%.
|
View Diet Calendar, 24 January 2017:
|
2178 kcal
|
Fat: 140.87g | Prot: 136.94g | Carbs: 66.81g.
Lunch: Thrive Market Raw Pumpkin Seeds, Calavo Avocado, Chicken Breast (Skin Not Eaten), Philadelphia Chives & Onion Cream Cheese, Radishes. Dinner: White Table Wine, Thrive Market Raw Pumpkin Seeds, Kraft 100% Grated Parmesan Cheese, Baby Spinach, Colavita Extra Virgin Olive Oil, Wild Planet While The Mackerel Fillets, Lucerne Pepper Jack Cheese. Snacks/Other: Hershey's Natural Unsweetened Cocoa, Get Chia Premium Chia Seeds, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Bob's Red Mill Flaxseed Meal, Silk Unsweetened Coconut Milk, Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, 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 1.7 kg a Week
|