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Woke at 214.6, down 2.6 from yesterday after a 900 calorie day with great water loss. Drank a lot of water, tea, and coffee today, too, and the water loss continued. I started taking a few new supplements that I will describe when I get a few moments. Did not get to walk too much today (just over one mile as of 5 pm). Ate at 1 pm and will do dinner out at 8 pm after a business meeting. Weighed 210.8 at 5 pm. UPDATE: Ate at Outback Steakhouse. Ate a steak and splurged on a baked sweet potato and pecan blue cheese chopped salad. Pretty sure the pecans had sugar in them. Also had celery and peanut butter when I got home (carb monster?) Anyway, over on calories but 600 calorie IF tomorrow. Continued to pass crazy amounts of water with about 10 trips to the restroom during the evening.
1/19/17 Tanita Numbers (before dinner, stood all day but no workout):
Weight - 210.8 (est. goal at 10% BF - 183.0) - 27.8 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.9 (est. goal at 10% BF - 18.3) - +14.6 lbs.
Total body water % - 59.5 (balance is 62.5%) - 3.0% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2400 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January [4:3 IF]):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 152 fat, 96 carb, 29 fib, 68 net carb, 173 prot, 2448 cals (2943 used, 495 deficit)
Running avg: 103 fat, 76 carb, 109 prot, 1671 cals (3276 used, 1605 deficit)
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210.8 lb
Lost so far: 114.2 lb.
Still to go: 5.8 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 19 January 2017:
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2464 kcal
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Fat: 152.40g | Prot: 174.99g | Carb: 98.29g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Baby Spinach, Trader Joe's Just Almond Meal, Egg, Bob's Red Mill Chia Seed, Bob's Red Mill Flaxseed Meal, Calavo Avocado, Smucker's Natural Chunky Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops. Dinner: Sweet Potato, Sour Cream, Butter, Outback Steakhouse Ribeye (10 oz), Outback Steakhouse Blue Cheese Pecan Chopped Salad, Outback Steakhouse Outback Steamed Broccoli. Snacks/Other: Zhou Nutrition Water Away, Dr. Berg Gallbladder Formula, Dr. Berg Raw Wheat Grass Juice Powder, Dr. Berg Whole Cruciferous Food, Premium Chia Seeds, Smucker's Natural Chunky Peanut Butter, Celery, 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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losing 9.8 lb a week
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