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Woke at 206.8, up 1.0 after a big eating day. Going to have to get used to going up a bit after my full calorie days and then showing the losses after my IF days. Coconut oil in coffee to start and then will try for two big meals today to limit the insulin spikes. Hey, I found Jason Fung's COMPLETE book up on YouTube. Look for 'The Obesity Code.' It's 10 hours long, but worth a listen. UPDATE: Had two tbsp. of coconut oil this morning and not hungry as of 12:30 pm. Will not eat until I am. Going to begin taking all my pre-hospital supplements today (recorded in the Snacks journal). Will keep a close watch on what they do to my water weight, etc. UPDATE: Pretty happy with the results today. Ate lunch at 1 pm (it hit me hard 30 minutes after my last post)! I had a satisfying lunch and didn't eat dinner until 8 pm. Used up all my carbs early so it was a very cheesy dinner! Ate a few Flackers, too, and sacrificed 2 carbs for some good fiber. Got my five miles in after work. Tomorrow will be a 765 calorie IF day.
4/21/17 Tanita Numbers (after dinner, after 5.3 miles):
Weight - 210.2 (est. goal at 10% BF - 183.0) - 27.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 56.7 (balance is 62.5%) - 5.8% dehydrated
Muscle mass lbs. - 169.1 (est. goal at 10% BF - 156.7) - +12.4 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2251 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for late April):
Targets: 185 fat, 75 carb, 35 fiber, 40 net carb, 90 prot, 2185 cals (five days)
Targets: 65 fat, 25 carb, 12 fiber, 13 net carb, 32 prot, 765 cals (two days)
Ate: 163 fat, 80 carb, 37 fib, 43 net carb, 128 prot, 2083 cals (3416 used, 1333 deficit)
Running avg: 111 fat, 80 carb, 131 prot, 1779 cals (3078 used, 1299 deficit)
Diet Calendar Entries for 21 April 2017:
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2083 kcal
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Fat: 163.03g | Prot: 127.26g | Carb: 80.34g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil, Coffee. Lunch: Minced Garlic, Fresh Express Hearts of Romaine, Green String Beans, Colavita Extra Virgin Olive Oil, Renew Life Skinny Gut Acacia Fiber, Renew Life Skinny Gut Ultimate Shake Chocolate, Lucerne Cottage Cheese Small Curd 4%, Coffee, Water. Dinner: Great Lakes Pepper Jack Cheese Cubes, Doctor in the Kitchen Flackers Flax Seed Crackers - Savory, Kerrygold Dubliner Irish Cheese, Lucerne Sliced Medium Cheddar, Havarti Cheese, San Pellegrino Sparkling Mineral Water, Sonic Lo-Cal Diet Cherry Limeade (Large), Water. Snacks/Other: Water, San Pellegrino Sparkling Mineral Water, Nature Made Fish Oil 1200Mg, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Gallbladder Formula, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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