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HAPPY MOTHER'S DAY! Woke at 207.2, down 2.0 after a 675 calorie IF day. This is right where I expected to be based on last night's weigh in, although I have a few more pounds to drop to get back into my comfort zone. Targeting 2155 calories today. Don't know if we will do some sort of dinner out for Denise or if we will have a quiet Sunday at home.
UPDATE: Took it easy on a lazy Mother’s Day Sunday. Did not do my walking but did get in 2.3 miles during the day. Ate at Grille No. 13 but stayed away from alcohol and potatoes. Did have a few chicken wings, followed by a great steak and broccoli. Ended up going over calorie goal by 100 but no big.
Going to start recording my true body fat percentage relative to my water retention. The Tanita scale sort of averages things out but it’s not giving me the truest reading. I know I’m not putting on and losing 1-2 pounds of body fat a day and often the Tanita reports it that way. I’m going to record the low body fat for the week and retain that number, changing it weekly as needed (same as I do my official weigh in). So beginning today, the body fat percentage will be lower and the muscle mass will go up a bit based on hydration and water retention.
5/14/17 Tanita Numbers (after dinner, after 2.3 miles):
Weight - 210.6 (est. goal at 10% BF - 183.0) - 27.6 lbs. to lose
Total body fat % - 14.7 (goal is 10.0) - +4.7%
Total body fat lbs. - 31.0 (est. goal at 10% BF - 18.3) - +12.7 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 171.2 (est. goal at 10% BF - 156.7) - +14.5 lbs. (water)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 lbs. (water)
RDI - 2280 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for May 2017):
Targets: 170 fat, 65 carb, 35 fiber, 30 net carb, 100 prot, 2190 cals (five days)
Targets: 50 fat, 20 carb, 10 fiber, 10 net carb, 30 prot, 650 cals (two days)
Ate: 155 fat, 72 carb, 38 fib, 33 net carb, 171 prot, 2264 cals (2732 used, 468 deficit)
Running avg: 119 fat, 63 carb, 28 net carb, 105 prot, 1758 cals (3294 used, 1536 deficit)
Diet Calendar Entries for 14 May 2017:
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2264 kcal
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Fat: 155.03g | Prot: 170.73g | Carb: 71.67g.
Breakfast: Nordic Nut and Seed Bread, Kerrygold Naturally Softer Pure Irish Butter, Lucerne Extra Sharp Cheddar Cheese, Fage Total 2% Greek Yogurt (Container), Renew Life Skinny Gut Ultimate Shake Chocolate, Coffee. Lunch: Vitafusion Fiber Well Gummies, Cucumber (with Peel), Boar's Head Havarti Cheese, Kerrygold Dubliner Cheese with Irish Stout, EfaGold EfaGold Pure Extra Virgin Coconut Oil, Coffee. Dinner: Vitafusion Fiber Well Gummies, Water, Broccoli, Beef Steak, Buffalo Wild Wings Traditional Wings. Snacks/Other: Sonic Lo-Cal Diet Cherry Limeade (Large), 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 Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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