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Woke at 216.2, up 3.0 after a 1000 calorie, 6 net carb day! But I was very dehydrated yesterday morning and less so today. For me, water percentage is so fluid that I don't get caught up in the day to day fluctuations. Got my day planned out already and just had a huge omelet and a smoothie for breakfast (decided to alternate days of doing IF, too). Have a great Sunday! UPDATE: Got back down to 214.2 after a big water flushing day. Jason just walked in with a huge 'Unwich' bread-free sub from Jimmy Johns. I had calculated for it so I'm enjoying it without regret! The 214.2 means that yesterday's 213.2 is the low for the week, so I'm recording that now. UPDATE: Spent a solid 15 hours doing 2018 performance plans for my division, so I did no exercise and got to bed at 2:45 am! Amazingly low body water percentage after drinking all day (but did take Lasix). Will fast until lunch tomorrow and then I have a reception lunch at an event.
12/10/17 Tanita Numbers (before dinner, after 1.3 miles):
Weight - 214.2 (est. goal at 10% - 183.0) - 31.2 lbs. to lose
Total body fat % - 15.5 (goal is 10.0) - +5.5%
Total body fat lbs. - 33.3 (est. goal at 10% BF - 18.3) - +15.0 lbs.
Total body water % - 55.2 (balance is 62.5%) - 7.3% dehydrated
Muscle mass lbs. - 172.3 (est. goal at 10% BF - 156.7) - +15.6 lbs. (water)
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2328 / Visceral fat rating - 12 (goal is 8) / Metabolic age - 22
Macros (in grams, rounded) (updated on 12/06/17):
Targets: 40 carbs, 20 fiber, 20 net carbs, 110 protein, plus fat cals to equal 1000 less than burned)
Ate: 123 fat, 32 carbs, 10 fib, 22 net carbs, 116 prot, 1717 cals (2413 used, 696 deficit)
Month avg: 115 fat, 35 carbs, 13.9 fib, 21.3 net carbs, 126 prot, 1790 cals (2742 used, 952 deficit)
Diet Calendar Entries for 10 December 2017:
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1717 kcal
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Fat: 122.68g | Prot: 116.43g | Carb: 31.59g.
Breakfast: Kerrygold Naturally Softer Pure Irish Butter, Kraft Blue Cheese Crumbles, Oscar Mayer Deli Fresh Black Forest Ham, Egg, Signature Kitchens Whole Mixed Berries, Spectrum Organic Ground Flaxseed, Dr. Berg Raw Wheat Grass Juice Powder, Get Chia Premium Chia Seeds, Triquetra Health Organic Spirulina, Organic Black Cumin Seeds, Silk Coconutmilk Unsweetened, Coffee. Lunch: We Got Nuts! Raw English Walnuts Halves and Pieces, Water, Beef Chuck (Blade Roast, Trimmed to 1/4" Fat). Dinner: Coffee, Jimmy John's The J.J. Gargantuan Unwich. Snacks/Other: Daisy Sour Cream, Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 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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