|
Woke at 218.2, down .8 from yesterday. Have 3595 calories to spend this weekend. I can go 1525 today and 2070 tomorrow or any combination thereof (to get back on target). I think I am going to begin alternate day fasting next week. On Monday, Wednesday, and Friday, I will target 600 calories. On Tuesday and Thursday, I will get 2420 calories, and then 2420 per day on the weekend. Trying to shake things up but stay within my 1640 per day average. UPDATE: Walked five miles and weighed in before dinner. Got down to 214.8. Ate 1791 calories.
1/14/17 Tanita Numbers (before dinner, after 5 mile walk):
Weight - 214.8 (est. goal at 10% BF - 183.0) - 31.8 lbs. to lose
Total body fat % - 15.8 (goal is 10.0) - +5.8%
Total body fat lbs. - 33.9 (est. goal at 10% BF - 18.3) - +15.6 lbs.
Total body water % - 57.3 (balance is 62.5%) - 5.2% dehydrated
Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2363 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 113 fat, 80 carb, 43 fib, 36 net carb, 136 prot, 1791 cals (3077 used, 1286 deficit)
Running avg: 101 fat, 77 carb, 109 prot, 1664 cals (3284 used, 1620 deficit)
Diet Calendar Entries for 14 January 2017:
|
1791 kcal
|
Fat: 112.71g | Prot: 136.05g | Carb: 79.53g.
Lunch: Amazing Grass Green SuperFood Drink Powder, Bob's Red Mill Chia Seed, Organic Black Cumin Seeds, Now Real Food Golden Flax Seeds, Silk Unsweetened Coconut Milk, Lucerne Swiss Emmentaler Cheese, Lucerne Pepper Jack Cheese, Avocados, Healthworks Cacao Nibs. Dinner: Green String Beans, Lucerne Pepper Jack Cheese, Shadybrook Farms Boneless Turkey Breast Chops, Smucker's Natural Chunky Peanut Butter. 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...
|
|