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Woke at 220.6, down 3.8 from yesterday. Moved a lot of water overnight. Today I will fast until dinner and then eat 600 calories. UPDATE: Made it to 219.4 by noon. About five more hours to dinner! UPDATE: Fasted until 6 pm and did weighted HIIT squats before eating. Got down to 216.6. Nailed my calorie goal and will eat more tomorrow. Considering tracking pure carbs instead of net carbs and trying to stay under 40 grams total per day. I don’t think I’m achieving and maintaining ketosis enough.
9/19/16 Tanita Numbers (after 22 hour fast, weighted HIIT squats):
Weight - 216.6 (est. goal at 10% BF - 183.0) - 33.6 lbs. to lose
Total body fat % - 14.9 (goal is 10% BF) - +4.9%
Total body fat lbs. - 32.2 (est. goal at 10% BF - 18.3) - +13.9 lbs.
Total body water % - 63.7 (balance is 62.5%) - 1.2% overhydrated
Muscle mass lbs. - 175.2 (est. goal at 10% BF - 156.7) - +18.5 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.2 (est. goal at 10% BF - 8.0) - +1.2 lbs. (water)
RDI - 2478 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 21
Macros (in grams, rounded) (updated for September):
Targets: 190 fat, 40 net carb, 80 prot, 30 fib, 1500 sod, 2190 cals
Ate: 43 fat, 8 net carb, 43 prot, 1 fib, 845 sod, 596 cals (2550 used, 1954 deficit)
Running avg: 111 fat, 72 carb, 90 prot, 1688 cals (2826 used, 1138 deficit)
Diet Calendar Entries for 19 September 2016:
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596 kcal
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Fat: 42.97g | Prot: 43.20g | Carb: 8.73g.
Dinner: Salad 50/50 Mix, Bolthouse Farms Cilantro Avocado Dressing, Nature's Way Liquid Coconut Premium Oil, Lucerne Sliced Pepper Jack Cheese, Egg. Snacks/Other: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, C-1000, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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