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Woke at 217.2, same as yesterday. Fasted until 5:30 and ate an omelet with cream cheese and a yellow squash. Hit the calories and macros. Weighed 215.0 before dinner. Regular as a clock, but still need to drop some water. Hoping the low carb condition will draw the extra glycogen out of the muscle tissue.
10/07/16 Tanita Numbers (before dinner, after 21.5 hour fast):
Weight - 215.0 (est. goal at 10% BF - 183.0) - 32.0 lbs. to lose
Total body fat % - 15.5 (goal is 10% BF) - +5.5%
Total body fat lbs. - 33.4 (est. goal at 10% BF - 18.3) - +15.1 lbs.
Total body water % - 63.8 (balance is 62.5%) - 1.3% overhydrated
Muscle mass lbs. - 172.6 (est. goal at 10% BF - 156.7) - +15.9 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2462 / Visceral fat rating - 9 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated for October):
Targets: 210 fat, 25 net carb, 80 prot, 30 fib, 1500 sod, 2310 cals
Ate: 46 fat, 7 net carb, 34 prot, 1 fib, 502 sod, 599 cals (2583 used, 1984 deficit)
Running avg: 113 fat, 51 carb, 125 prot, 1752 cals (2665 used, 913 deficit)
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215.0 lb
Lost so far: 110.0 lb.
Still to go: 10.0 lb.
Diet followed 100%.
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Diet Calendar Entries for 07 October 2016:
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599 kcal
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Fat: 45.67g | Prot: 33.57g | Carb: 8.52g.
Dinner: Yellow Summer Squash, Philadelphia Original Cream Cheese, Nature's Way Liquid Coconut Premium Oil, Egg. Snacks/Other: Pure Krill Oil with Astaxanthin, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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losing 0.6 lb a week
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