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Slept in and woke at 218.4, up 1.6 after a 2400 calorie day. Fasted until 2 pm and ate some avocado bread and veggies, then fasted until 8:30 and ate paleo pizza and a salad. Ended at 795 calories instead of the 600 I had targeted. Will adjust tomorrow. Walked five miles and got a 215.8 weigh in before eating.
1/16/17 Tanita Numbers (before late dinner, after 5 mile walk):
Weight - 215.8 (est. goal at 10% BF - 183.0) - 32.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 34.0 (est. goal at 10% BF - 18.3) - +15.7 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 173.0 (est. goal at 10% BF - 156.7) - +16.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2393 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [back to 5:2 IF]):
Targets: 170 fat, <50 carb, >29 fiber, <25 net carb, 110 prot, 2070 cals (600 on M/F)
Ate: 48 fat, 53 carb, 25 fib, 29 net carb, 50 prot, 795 cals (3188 used, 2393 deficit)
Running avg: 102 fat, 78 carb, 107 prot, 1657 cals (3247 used, 1590 deficit)
Diet Calendar Entries for 16 January 2017:
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795 kcal
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Fat: 48.36g | Prot: 49.54g | Carb: 53.41g.
Lunch: Eat Smart Green Beans, Smucker's Sugar Free Seedless Blackberry Jam, Bob's Red Mill Flaxseed Meal, Trader Joe's Just Almond Meal, Egg, Calavo Avocado. Dinner: Colavita Extra Virgin Olive Oil, Fresh Express Spinach & Arugula, Cauliflower Pizza with Shrimp, Onions, and Parmesan, Emerald Dry Roasted Almonds 100 Calorie Pack. Snacks/Other: Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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