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Woke at 212.2, down 1.4 after some red wine last night did its trick this morning! I have another business lunch out today, so OMAD is feeling pretty forgotten this week. UPDATE: Ate an interesting Cobb salad for lunch. Came home at 213.2, so the waking weight is today's low. Leaving on a three-week vacation this weekend. I think I will try to squeeze in a 2 or 3 day fast before we leave. It all depends on when Em comes to visit. Will fast on Friday for sure and maybe Saturday. Lots of calories today with lunch and dinner (plus some extra red wine I drank after midnight). My net carbs were only about 21 for today but went up to 33 when I added the late entry for the wine.
6/20/18 Tanita Numbers (waking):
Weight - 212.2 (est. goal at 10% BF - 183.0) - 29.2 lbs. to goal
Body fat % - 15.6 (goal is 10.0) - +5.6%
Body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Muscle mass lbs. - 170.8 (est. goal lean muscle mass - 156.7) - +14.1 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: 155 fat, 53 carbs, 21 fib, 33 net carbs, 149 prot, 2558 cals (2765 used, 207 deficit)
Month avg: 108 fat, 54 carbs, 21.0 fib, 34.0 net carbs, 100 prot, 1723 cals (2822 used, 1099 deficit)
Diet Calendar Entries for 20 June 2018:
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2558 kcal
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Fat: 154.56g | Prot: 149.16g | Carb: 53.28g.
Breakfast: Coffee. Lunch: Ranch Salad Dressing , Coca-Cola Diet Coke, Yard House Roasted Turkey Cobb Salad. Dinner: Red Table Wine , La Croix Berry Flavored Sparkling Water, Lucerne Extra Sharp Cheddar Cheese, Cascade Ice Citrus Twist, Calavo Avocado, Skinless Chicken Breast, Zucchini, Rao's Homemade Arrabbiata Sauce. Snacks/Other: Water, 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...
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