|
Woke at 211.8 after the explosive results of a red wine and sugar free gummy bear cleanse in the middle of the night! Did HIIT weighted squats after 16:8 IF and got a nice 209.2 weigh in. Ate lunch on my way to weekly meds, so convenience won out over quality. Not too bad, though. Body fat percentage numbers have been all over the place as they are relative to body water, which spiked significantly over the past week. I’m paying more attention to the actual weight of the BF. I’m happily trading today’s 15.4% number for the 14.8% numbers I had last week with so much of the overall weight consisting of extra water!
9/14/16 Tanita Numbers (before dinner, no workout):
Weight - 209.2 (est. goal at 10% BF - 183.0) - 26.2 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.1 (est. goal at 10% BF - 18.3) - +13.8 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 168.5 (est. goal at 10% BF - 156.7) - +11.8 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 - 2332 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 148 fat, 55 net carb, 108 prot, 52 fib, 2683 sod, 2193 cals (2495 used, 302 deficit)
Running avg: 116 fat, 75 carb, 88 prot, 1736 cals (2838 used, 1102 deficit)
|
94.9 kg
Lost so far: 52.5 kg.
Still to go: 1.9 kg.
Diet followed: 100%.
|
View Diet Calendar, 14 September 2016:
|
2203 kcal
|
Fat: 150.21g | Prot: 107.03g | Carbs: 109.29g.
Lunch: Nature's Way Liquid Coconut Premium Oil, Kroger Salted Mixed Nuts with Peanuts, Julian Bakery Primal Protein Bar - Vanilla Ice Cream, Smucker's Sugar Free Apricot Preserves, Smucker's Sugar Free Blueberry Preserves, Maranatha All Natural Creamy Almond Butter, Julian Bakery Paleo Wrap, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Gold Emblem Deluxe Mixed Nuts, Philadelphia Original Cream Cheese, Red Table Wine, Kettle & Fire Beef Bone Broth, Collards, Safeway Canola Mayo, Oscar Mayer Deli Fresh Black Forest Ham, Julian Bakery Paleo Wrap, Lucerne Sliced Colby Cheese, Nature's Way Liquid Coconut Premium Oil. Snacks/Other: 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...
|
Losing 5.1 kg a Week
|