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Woke at 203.6, down 2.0 after a 761 calorie IF day with 17 net grams of carbs. Finished reading the Skinny Gut Diet last night and discovered that by following a mostly LCHF routine, I was doing it already. They do recommend the eating every three hours thing which I will not do, but I will add the pre- and probiotics and enzymes they recommend. But another way of looking it is that, since I'm in maintenance doing most of those exact techniques, I guess you can say it works! Trying to figure out how to spend my 2200 calories today. UPDATE: Had a huge breakfast, worked through lunch, and then did a very late lunch/early dinner. Had some healthy ice cream with probiotics in it for a “dinner” snack at 7. Got my five miles in the hard way by working in my backyard to clear out some fences, tree limbs, and brush from a recent storm. Huge calorie burn on a beautiful sunny day! Added magnesium citrate and fish oil back in based on reading Skinny Gut. My regularity came back with a vengeance, so logic dictates that the water retention issues will straighten themselves out. Was not able to eat 2200 calories, but 1985 was close enough. Had two smoothies with three servings of frozen strawberries and a small banana, so carbs are off the charts today.
4/09/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 208.8 (est. goal at 10% BF - 183.0) - 25.8 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1lbs.
Total body water % - 55.9 (balance is 62.5%) - 6.6% dehydrated
Muscle mass lbs. - 168.2 (est. goal at 10% BF - 156.7) - +11.5 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2220 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for April):
Targets: 125 fat, 75 carb, 30 fiber, 40 net carb, 125 prot, 1785 cals (average)
Ate: 89 fat, 155 carb, 64 fib, 91 net carb, 169 prot, 1985 cals (3668 used, 1683 deficit)
Running avg: 97 fat, 90 carb, 129 prot, 1753 cals (3063 used, 1310 deficit)
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92.4 kg
Lost so far: 55.1 kg.
Still to go: 0 kg.
Diet followed: 100%.
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1985 kcal
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Fat: 88.95g | Prot: 168.94g | Carbs: 154.67g.
Breakfast: O Organics Super Greens, Hershey's Natural Unsweetened Cocoa, Wegmans Frozen Strawberries, Dr. Berg Raw Wheat Grass Juice Powder, Triquetra Health Organic Spirulina, Now Foods Organic Chlorella Powder, Healthworks Maca Powder, Renew Life Skinny Gut Acacia Fiber, Renew Life Skinny Gut Ultimate Shake, Lucerne Cottage Cheese Small Curd 4%, Coffee, Water. Lunch: Snapple Diet Peach Iced Tea (12 oz), Sargento Colby-Pepper Jack Snack Bites, Smucker's Natural Creamy Peanut Butter, Celery, Cooked Sauerkraut, Pork Chops (Top Loin, Boneless), Water, Coffee. Dinner: O Organics Super Greens, Bananas, Wegmans Frozen Strawberries, Coffee, Brazil Nuts, Renew Life Skinny Gut Ultimate Shake, Renew Life Skinny Gut Acacia Fiber, Schweppes Black Cherry Sparkling Seltzer Water. Snacks/Other: GAIA Sciences Vitamin D3 5000 IU, Centrum Silver - Men 50+, Nature Made Super B-Complex, Nature Made Fish Oil 1000 mg, Now Magnesium Citrate. more...
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Losing 6.4 kg a Week
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