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Woke at 219.4, up .2 from yesterday. Water still sticking around after three big eating days. Targeting 1217 calories today and went into work so the exercise will be higher, too. That will put me back on track for my 1910 calorie per day average. UPDATE: Ate very light at work and came home at 215.6. Chopped up some broiled salmon, asparagus, and mayo and put it in a low carb wrap for a real treat. Did not hit my calorie goal but came close and I'm happy with today's macros.
8/06/17 Tanita Numbers (before dinner; after 3.2 miles):
Weight - 215.6 (est. goal at 10% BF - 183.0) - 32.6 lbs. to lose
Total body fat % - 15.1 (goal is 10.0) - +5.1%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 58.4 (balance is 62.5%) - 4.1% dehydrated
Muscle mass lbs. - 174.2 (est. goal at 10% BF - 156.7) - +17.5 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2357 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August 2017):
Targets: 150 fat, 40 carbs, 35 fiber, 20 net carbs, 120 prot, 1910 cals
Ate: 70 fat, 59 carbs, 37 fib, 22 net carbs, 157 prot, 1483 cals (3114 used, 1631 deficit)
Month avg: 111 fat, 71 carbs, 29 fib, 40 net carbs, 142 prot, 1948 cals (2929 used, 981 deficit)
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1483 kcal
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Fat: 69.94g | Prot: 157.44g | Carbs: 58.94g.
Breakfast: Premier Nutrition High Protein Shake - Chocolate, Coffee. Lunch: Emerald Natural Almonds 100 Calorie Pack, Swanson White Premium Chunk Chicken Breast (2 oz). Dinner: La Croix Lemon Flavored Sparkling Water, Hellmann's Real Mayonnaise, Mission Carb Balance Whole Wheat Tortillas (79g), Asparagus, Baked or Broiled Salmon. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Nutraherbals Ashwaganda with Black Pepper Extract, Asquared Rhodiola Rosea, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg. more...
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