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Woke at 207.0, down .8 from yesterday. Targeting 1163 calories today. Started the day with three cups of chicken bone broth I made yesterday. UPDATE: It's 2 pm and I'm not hungry in the least. Had three cups of black coffee and three cups of iced green tea. Will do some walking. At this point, I don't intend to eat until dinner. UPDATE: Fasted until 4 pm and got a nice 205.4 weigh in before that. Dropped a ton of water. Got my five miles in. Ate a pretty large dinner but then did some snacking while watching movies later. Took down some peanut butter with celery and some almonds. So once again failed to achieve the 1100-1200 calorie range and ended up at 1825 (with plenty of fat). I also ran into some body heat issues on Saturday night from too few calories. So my Protein Sparing Modified Fasting experiment has not had a fighting chance to work and I’ll have to try it again sometime. I will finish out the month as close to those goals as I can.
5/28/17 Tanita Numbers (before dinner, walked 5.2 miles later):
Weight - 205.4 (est. goal at 10% BF - 183.0) - 22.4 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 55.5 (balance is 62.5%) - 7.0% dehydrated
Muscle mass lbs. - 165.5 (est. goal at 10% BF - 156.7) - +8.8 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2211 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for PSMF, late May 2017):
Targets: 63 fat, 49 carb, 19 fiber, 30 net carb, 100 prot, 1163 cals
Ate: 109 fat, 77 carb, 38 fib, 39 net carb, 146 prot, 1825 cals (2820 used, 995 deficit)
Running avg: 114 fat, 64 carb, 29 net carb, 110 prot, 1714 cals (3271 used, 1557 deficit)
Diet Calendar Entries for 28 May 2017:
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1825 kcal
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Fat: 109.49g | Prot: 146.48g | Carb: 77.36g.
Breakfast: College Inn Bold Stock Chicken, Coffee. Lunch: Deer Park Sparklers Cherry Lemon Water, Water. Dinner: Healthworks Cacao Nibs, Walnuts, Green String Beans, Pork Chops (Top Loin, Boneless), Vitafusion Fiber Well Gummies, Blueberries, Lucerne Extra Sharp Cheddar Cheese, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Snacks/Other: Emerald Cocoa Roast Almonds 100 Calorie Pack, Healthworks Cacao Nibs, Hershey's Natural Unsweetened Cocoa, Smucker's Natural Creamy Peanut Butter, Deer Park Sparklers Cherry Lemon Water, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Dr. Berg Adrenal Day Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, 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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