|
August 20 Journal 2. After the nice trip to the winery, I ate a big dinner full of good fats and then headed out the door to Maryland International Raceway, where I was the pro show announcer for 15 years. Saw a lot of old friends at the Jet Dragster races and took some live video that I posted on Facebook. Final weight numbers from post-IF. Ate my calorie goal and close to macros. Tomorrow is LCHF baking day again!
8/20/16 Tanita Numbers (after 17 hour fast, no workout):
Weight - 215.2 (est. goal at 10% BF - 183.0) - 32.2 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 59.6 (balance is 62.5%) - 2.9% dehydrated
Muscle mass lbs. - 174.2 (est. goal at 10% BF - 156.7) - +17.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2381 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for August):
Targets: 180 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2100 cals
Ate: 168 fat, 45 net carb, 96 prot, 32 fib, 1858 sod, 2113 cals (2734 used, 621 deficit)
Running avg: 113 fat, 73 carb, 98 prot, 1648 cals (2776 used, 1128 deficit)
Diet Calendar Entries for 20 August 2016:
|
2113 kcal
|
Fat: 167.87g | Prot: 95.51g | Carb: 77.01g.
Lunch: Justin's Nut Butter Natural Almond Butter - Classic, Colavita Extra Virgin Olive Oil, Planters Lightly Salted Mixed Nuts, O Organics Super Greens, Primal Kitchen Dark Chocolate Almond Bar, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast, Paleo Bread with Almond Meal, Blackberries, Fage Total 2% Greek Yogurt. Dinner: Philadelphia Original Cream Cheese, Planters Lightly Salted Mixed Nuts, Smucker's Natural Creamy Peanut Butter, Smucker's Sugar Free Blueberry Preserves, Julian Bakery Paleo Wrap, Lucerne Extra Sharp Cheddar Cheese. Snacks/Other: Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium. more...
|
|