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Woke at 205.6, down 2.4 from yesterday after a strict 650 calorie IF day with a good outside walk (with heart rates up into the 160s). Targeting 2184 calories today. UPDATE: Fasted until 12:30, had a nice lunch, and then ate dinner at 6:30. Got five miles in before that. Pre-dinner weigh in of 206.0 was gratifying. Went over on carbs and protein for dinner. Always a challenge to get the macros exactly right. Spent the weekend researching Drs. Seyfried and D’Agostino, who both confirmed my notion that calorie restriction in addition to LCHF is needed to fight cancer. Also looking at Protein Sparing Modified Fasting (PSMF), as my body fat loss has essentially stalled. It is an extreme step and conflicts with Dr. Fung’s teachings. I don’t think anyone has the absolute science down on all of this but we are getting very close,
5/21/17 Tanita Numbers (before dinner, after 5.2 miles):
Weight - 206.0 (est. goal at 10% BF - 183.0) - 23.0 lbs. to lose
Total body fat % - 15.2 (goal is 10.0) - +5.2%
Total body fat lbs. - 31.4 (est. goal at 10% BF - 18.3) - +13.1 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 166.2 (est. goal at 10% BF - 156.7) - +9.5 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2233 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 148 fat, 90 carb, 48 fib, 42 net carb, 132 prot, 2175 cals (3846 used, 1671 deficit)
Running avg: 119 fat, 62 carb, 27 net carb, 108 prot, 1750 cals (3299 used, 1549 deficit)
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93.3 kg
Lost so far: 54.2 kg.
Still to go: 0.3 kg.
Diet followed: 100%.
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2175 kcal
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Fat: 148.47g | Prot: 131.73g | Carbs: 90.45g.
Breakfast: Coffee, Water. Lunch: Renew Life Skinny Gut Acacia Fiber, Coffee, Water, Blueberries, Kerrygold Dubliner Cheese with Irish Stout, Boar's Head Havarti Cheese, Celery, Smucker's Natural Creamy Peanut Butter, Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter. Dinner: Coffee, Water, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Native Forest Organic Coconut Cream, Hershey's Natural Unsweetened Cocoa, Renew Life Skinny Gut Acacia Fiber, Wegmans 0% Fat Greek Yogurt Plain, Kohlrabi, Chicken Breast (Skin Not Eaten), Green String Beans. Snacks/Other: Cascade Ice Coconut, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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Losing 1.5 kg a Week
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