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Woke at 209.0, up 1.8 from yesterday. Trading my sleep hours for commuting time and not getting in my daily 100 ounces of water. Four hours of sleep last night as well. One GOOD thing is happening, however -- I am finally in some level of ketosis based on the smell test although it's not registering on a stick yet. UPDATE: Did well at work with pork rinds and almonds for lunch but I need to take in an empty water bottle and hit up the drinking fountain several times a day as I am not getting my water intake. Came home and weighed 209.0. Denise said, “We’re going out!” and so off we went to the restaurant called Texas Roadhouse. It was a germ minefield with close quarters and lots of kids, but I survived. Ate a massive 16 oz steak topped with grilled mushrooms, onion, Monterey Jack cheese, and shrimp! Tasted great but I got home and plugged the steak alone into FS -- 1240 calories! Plus the veggies and free peanuts in the shell that I ate before the meal arrived. Easily topped 2000 calories for the meal. Ouch! I ate so many calories that I needed to start walking when I got home to ensure I maintained a deficit for today! I walked from about 10:30 to midnight and got in 5.22 miles for the day. Will finish the month with three low calorie LCHF days to try to hit the 1780 per day average for April.
4/27/17 Tanita Numbers (after dinner, after 5.2 miles):
Weight - 213.8 (est. goal at 10% BF - 183.0) - 30.8 lbs. to lose
Total body fat % - 15.3 (goal is 10.0) - +5.3%
Total body fat lbs. - 32.8 (est. goal at 10% BF - 18.3) - +14.5 lbs.
Total body water % - 60.8 (balance is 62.5%) - 1.7% dehydrated
Muscle mass lbs. - 172.2 (est. goal at 10% BF - 156.7) - +15.5 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2361 / Visceral fat rating - 10 (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: 235 fat, 98 carb, 37 fib, 61 net carb, 222 prot, 3274 cals (3474 used, 200 deficit)
Running avg: 119 fat, 79 carb, 135 prot, 1861 cals (3203 used, 1342 deficit)
Diet Calendar Entries for 27 April 2017:
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3274 kcal
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Fat: 234.75g | Prot: 221.78g | Carb: 97.78g.
Breakfast: Wild Planet Wild Mackerel Fillets, Native Forest Organic Coconut Cream, Renew Life Skinny Gut Acacia Fiber. Lunch: Snapple Diet Raspberry Iced Tea, Suncrest Farms Salt and Vinegar Pork Skins, Blue Diamond Whole Natural Almonds 100 Calorie Packs. Dinner: Coca-Cola Diet Coke, Peanuts in Shell (Shell Not Eaten), Pepper Jack Cheese, Longhorn Steakhouse Grilled Onions, Texas Roadhouse Sautéed Mushrooms, Texas Roadhouse Steamed Vegetables, Texas Roadhouse Grilled Shrimp, Texas Roadhouse Ribeye (16 oz), Texas Roadhouse Green Beans. Snacks/Other: Vitafusion Fiber Well Gummies, Wegmans Sparkling Water – Mixed Berry, 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, Nature Made Fish Oil 1200Mg, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex, Dannon Greek Yogurt - Plain (Container). more...
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