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Woke at 215.2, down .4 from yesterday. New plan for July: going to continue to adhere to a 30 percent calorie restriction for longevity reasons. That is about 1800 calories a day. But I'm going to eat a fuller calorie load for six days and then fast every Monday (Sunday dinner to Tuesday breakfast). So that is 2105 a day for six days. Going to continue to do LCHF and attempt for keto. Will continue 16:8 IF. I'm also going to use up the remainder of my supplements and begin to wean off them to just a few key ones. The big thing is, I'm going to try to get more sleep every night. This is going to be a huge change for me but I think continual lack of sleep is screwing up my hormones and cellular repair. Have a great weekend! UPDATE: Had a slow day of rest including a nap. Ate close to calorie goal but went over on carbs and calories a bit at the end of the day when I ate some coconut cream with chia, cacao, and black cumin. Weighed 214.2 before dinner. No workout today.
7/01/17 Tanita Numbers (before dinner, after .7 miles):
Weight - 214.2 (est. goal at 10% BF - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.4 (goal is 10.0) - +5.4%
Total body fat lbs. - 33.0 (est. goal at 10% BF - 18.3) - +14.7 lbs.
Total body water % - 60.6 (balance is 62.5%) - 1.9% dehydrated
Muscle mass lbs. - 172.4 (est. goal at 10% BF - 156.7) - +15.7 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2403 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for July 2017):
Targets: 165 fat, 50 carbs, 35 fiber, 15 net carbs, 105 prot, 2105 cals (6 days)
Ate: 150 fat, 67 carbs, 37 fib, 30 net carbs, 153 prot, 2168 cals (2192 used, 24 deficit)
Running avg: 150 fat, 67 carbs, 37 net carbs, 153 prot, 2168 cals (2192 used, 24 deficit)
Diet Calendar Entries for 01 July 2017:
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2168 kcal
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Fat: 149.93g | Prot: 152.56g | Carb: 66.57g.
Breakfast: Celery, Smucker's Natural Creamy Peanut Butter, Coffee, Kerrygold Naturally Softer Pure Irish Butter, Nordic Nut and Seed Bread, Premier Nutrition High Protein Shake - Chocolate, Water. Lunch: La Croix Cranberry Raspberry Flavored Sparkling Water, Vitafusion Fiber Well Sugar Free Gummies, Utz Pork Rinds, Water, Coffee. Dinner: Vitafusion Fiber Well Sugar Free Gummies, Organic Black Cumin Seeds, Healthworks Cacao Nibs, Get Chia Premium Chia Seeds, Premier Nutrition High Protein Shake - Chocolate, Native Forest Organic Coconut Cream, Lucerne Extra Sharp Cheddar Cheese, Lucerne Pepper Jack Cheese, Lucerne Colby Jack Cheese, GFS Deli Turkey Breast. Snacks/Other: Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, 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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