|
Woke at 211.6, up 2.2 from yesterday. Working from home today so I will flush coffee and water and fast until dinner. UPDATE: Flushed a lot of coffee and water and got to a great 207.6 before eating at 7 pm. Had a big dinner with good macros. Kept on working until 1 am. Got a lot to do before vacation starting the last week in June! Not much exercise today as I was tied to my work laptop for 15 hours!
6/12/18 Tanita Numbers (after 1.3 miles, before dinner):
Weight - 207.6 (est. goal at 10% BF - 183.0) - 24.6 lbs. to goal
Body fat % - 15.7 (goal is 10.0) - +5.7%
Body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Muscle mass lbs. - 166.5 (est. goal lean muscle mass - 156.7) - +9.8 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 7.8) - +.6 lbs. (water)
Macros (in grams, rounded) (updated for June 2018):
Targets: 110 fat, 40 carbs, 20 fiber, 20 net carbs, 105 protein (1570 cals)
Ate: 111 fat, 48 carbs, 27 fib, 21 net carbs, 80 prot, 1482 cals (2257 used, 775 deficit)
Month avg: 107 fat, 59 carbs, 23.7 fib, 36.6 net carbs, 98 prot, 1693 cals (2800 used, 1107 deficit)
Diet Calendar Entries for 12 June 2018:
|
1482 kcal
|
Fat: 111.17g | Prot: 80.07g | Carb: 48.08g.
Breakfast: Water, Coffee. Lunch: Coffee, Water. Dinner: Cascade Ice Citrus Twist, Get Chia Premium Chia Seeds, Dr. Berg Raw Wheat Grass Juice Powder, Quest MCT Oil Powder, Triquetra Health Organic Spirulina, Great Lakes Gelatin Collagen Hydrolysate, Now Foods Organic Chlorella Powder, Hershey's 100% Cocoa, Carrington Farms Flax Chia Blend, Silk Pure Almond Milk - Unsweetened Original, Wild Planet Wild Sardines in Extra Virgin Olive Oil, Hellmann's Real Mayonnaise, Calavo Avocado, Cauliflower , Cucumber (with Peel), Celery, Carrots , Swiss Cheese , Water. Snacks/Other: Coffee, Viva Naturals Krill Oil, Now Zinc, Hunza Gold Apricot Kernels, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Super B-Complex, Daisy Sour Cream. more...
|
|