|
Woke at 220.8, down 1.0 after a warrior diet recovery day. Ate 1100 calories yesterday but too many carbs. I moved a LOT of water and waste out yesterday but just down 1.0 overall today. I think that reflects the residual water retention from the 10 times normal carbs eaten on Thanksgiving. So I'm staying ahead of the curve. Should see 217 or 218 before dinner. Maybe more if I'm lucky. UPDATE: Fasted until 6 pm and did 3 miles on the treadmill before that. Got to 216.4 before dinner. Ate more Thanksgiving leftovers, 1182 calories worth.
11/26/16 Tanita Numbers (after 22 hours fasting, an hour treadmill):
Weight - 216.4 (est. goal at 10% BF - 183.0) - 33.4 lbs. to lose
Total body fat % - 15.6 (goal is 10% BF) - +5.6%
Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs.
Total body water % - 61.5 (balance is 62.5%) - 1.0% dehydrated
Muscle mass lbs. - 173.7 (est. goal at 10% BF - 156.7) - +17.0 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2451 / 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: 63 fat, 76 carb, 60 prot, 15 fib, 4413 sod, 1182 cals (2806 used, 1624 surplus)
Running avg: 108 fat, 83 carb, 100 prot, 1718 cals (2918 used, 1200 deficit)
View Diet Calendar, 26 November 2016:
|
1182 kcal
|
Fat: 62.55g | Prot: 60.08g | Carbs: 90.72g.
Dinner: Lucerne 2% Milk Sliced Medium Cheddar Cheese, G Hughes Sugar Free BBQ Sauce, Ocean Spray Cranberries, Mayonnaise, Paleo Bread with Almond Meal, Dill Cucumber Pickles, Turkey Breast Meat, Happy Harvest Candied Yams, Grapes. 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...
|
|