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23 February 2017

23 February 2017

23 February 2017

22 February 2017

22 February 2017

Woke at 214.8, down .2 from yesterday. Ate a light breakfast and walked 1.5 miles. Ate a banana for breakfast that that added 26 carbs alone, but it’s unlikely that was stored as water. Ate a light lunch, walked another 1.5 miles and took a good nap until dinner. Finished that and did 2 miles to end the day at 5. Pretty fatigued after walks, the result of my white blood cells tanking. But that’s all part of the process. Weighed 209.0 before bed.

2/22/17 Tanita Numbers (after dinner, after 5 miles):
Weight - 209.0 (est. goal at 10% BF - 183.0) - 26.0 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.6 (est. goal at 10% BF - 18.3) - +14.3 lbs.
Total body water % - 60.2 (balance is 62.5%) - 2.3% dehydrated
Muscle mass lbs. - 167.4 (est. goal at 10% BF - 156.7) - +10.7 lbs. (water)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 lbs. (water)
RDI - 2414 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 19

Macros (in grams, rounded) (updated for February):
Targets: 200 fat, <60 carb, >33 fiber, <30 net carb, 120 prot, 2400 cals (600 on M-W-F)
Ate: 46 fat, 59 carb, 16 fib, 43 net carb, 76 prot, 943 cals (2986 used, 2043 deficit)
Running avg: 90 fat, 56 carb, 92 prot, 1425 cals (3191 used, 1766 deficit)
Weigh-in: 209.0 lb lost so far: 116.0 lb still to go: 4.0 lb Diet followed 100%
   (5 comments) on diet MIT Carson Chow   losing 0.4 lb a week

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