|
Woke at 211.4, up 1.2 from yesterday. Did find myself stuffing extra food into me to make the calorie target. Lots of nuts. Probably still in there in bulk form! Today is a 600 calorie 5:2 IF day. I will not eat until I have the leftover steak and a salad for dinner tonight. NOON UPDATE: Down to 210.2 after 16:8 fasting period. Five or six more hours to go! UPDATE: Sat at my desk all day and got virtually no exercise. Fasted until 5 pm and got a 210.0 weigh in just before eating. Tomorrow is another workout day so I hope to get a lower weigh in by this time tomorrow. Hit my 5:2 calorie goal pretty well. Went over by 21 but I won’t tell if you won’t!
7/18/16 Tanita Numbers (after fasting 21 hours, no workout):
Weight - 210.0 (est. goal at 10% BF - 183.0) - 27.0 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 58.2 (balance is 62.5%) - 4.3% dehydrated
Muscle mass lbs. - 169.2 (est. goal at 10% BF - 156.7) - +12.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water)
RDI - 2297 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for July):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 40 fat, 17 net carb, 42 prot, 9 fib, 610 sod, 621 cals (2202 used, 1581 deficit)
Running avg: 110 fat, 79 carb, 96 prot, 1683 cals (2836 used, 1153 deficit)
|
621 kcal
|
Fat: 40.18g | Prot: 42.38g | Carbs: 26.16g.
Lunch: Nature's Way Organic Extra Virgin Coconut Oil. Dinner: Primal Kitchen Greek Vinaigrette, Sweet Cherries, Kale, Beef Steak. Snacks/Other: Vitafusion Fiber Well Gummies, Glutathione Reduced, MK-7 Vitamin K2, Kelp, Turmeric Capsules, Centrum Silver - Men 50+. more...
|
|