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33.6% body fat.
Had a good bike ride yesterday from redwood multipurpose center to downtown. I caught the train back to about a mile from my car, so about 8.6 miles total.
I also worked back and biceps with dumbbells later in the day. Again, I kept the weight low and didn't push myself too hard on the weights, because my shoulders aren't 100% yet.
I'm still doing the high protein, low carbohydrate diet. It's not quite what most people think of as Keto. My target macros are 200 grams protein, 100 grams carbs and 90 grams fat. I don't meet my macros exactly, but I come close. For carbs I do high fiber vegetables instead of grains or potatoes. As long as I keep to those macro I can get about 2,000 calories a day, and with an hour or two of exercise daily I keep losing weight.
The other big thing that's helping me lose fat is avoiding alcohol. ZI also wake up a lot more clear-headed without the booze.
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220.6 lb
Lost so far: 11.4 lb.
Still to go: 36.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 19 January 2021:
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2260 kcal
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Fat: 99.20g | Prot: 196.54g | Carb: 162.21g.
Breakfast: Onions, Great Value Broccoli & Cauliflower, Mushrooms, Olive Oil, Huy Fong Foods Sambal Oelek Ground Fresh Chili Paste, Tomatoes, Kroger Whole Eggs (Medium), Cooked Egg White, Coffee (Brewed From Grounds), Equal Equal Sucralose Granulated. Lunch: Cooked Cauliflower (from Fresh), Cooked Broccoli (Fat Not Added in Cooking), Cooked Green Peppers and Onions (Fat Added in Cooking), Beef Top Sirloin (Lean Only, Trimmed to 1/8" Fat, Choice Grade). Dinner: Oil Popped White Popcorn. Snacks/Other: Cottage Cheese (Lowfat 2% Milkfat), Macadamia Nuts, WinCo Foods Greek Nonfat Yogurt Vanilla (Container), WinCo Foods Chunk Light Tuna in Water, WinCo Foods Chunk Light Tuna in Water, Kirkland Signature Chocolate Chip Cookie Dough Protein Bar, RxBar Peanut Butter Chocolate, RxBar Chocolate Sea Salt. more...
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2732 kcal
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Activities & Exercise:
Studying - 2 hours, Driving - 47 minutes, Cooking - 20 minutes, Resting - 12 hours and 53 minutes, Sleeping - 8 hours. more...
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losing 8.4 lb a week
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