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Woke at 211.8, up .6 from yesterday. Targeting 2048 calories today to finish the month exactly on my 1671 average daily calorie target. HIIT squats tonight. Came home famished at 210.6. OK, let’s face it. This is my normal weight: 209-210. No matter what I do, that’s where we we end up. I did a review of my FitBit records since May 2014. My average weight over that entire time? 209.3. I’ll take it. If I get the balls to do it (like Ches did), I’ll adjust my goal weight to 205 instead of 200. That will allow me to stay in the blue zone at my obvious set point. How many months of a 1000 plus calorie deficit does it take for me to realize that this is it for me? Hell, I’m wearing 32 inch jeans and large t-shirts comfortably. Do I simply own this weight (which includes my considerable loose skin from my 340 lb. days)? Mini-rant over. Had a great end to the month and dead on my calorie goal. OH! Somehow, did the math wrong and ended up getting a bonus 200 calories today! A nice two tablespoons of almond butter took care of that!
8/31/16 Tanita Numbers (before dinner, no workout):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs.
Total body water % - 61.3 (balance is 62.5%) - 1.2% dehydrated
Muscle mass lbs. - 170.0 (est. goal at 10% BF - 156.7) - +13.3 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 - 2335 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 169 fat, 55 net carb, 125 prot, 35 fib, 3086 sod, 2237 cals (3230 used, 993 deficit)
Running avg: 115 fat, 74 carb, 97 prot, 1671 cals (2794 used, 1123 deficit)
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2237 kcal
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Fat: 169.09g | Prot: 124.93g | Carbs: 90.33g.
Breakfast: Monster Beverage Zero Ultra. Lunch: Snapple Diet Peach Iced Tea, Wild Planet Wild Alaskan Sockeye Salmon, Primal Kitchen Dark Chocolate Almond Bar, Emerald Natural Walnuts & Almonds 100 Calorie Pack, Emerald Natural Almonds 100 Calorie Pack, Emerald Cocoa Roast Almonds 100 Calorie Pack. Dinner: Justin's Nut Butter Natural Almond Butter - Classic, Brazil Nuts, Julian Bakery Paleo Wrap, Johnsonville Beef Brats, Sargento Sliced Pepper Jack Cheese, Cauliflower. Snacks/Other: Paleo Pie Crust, Hershey's Natural Unsweetened Cocoa, Bluebonnet Whey Protein Isolate - French Vanilla, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Bob's Red Mill Chia Seed, Ghirardelli Midnight Reverie Chocolate 86% Cacao, Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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