Woke at 215.2, down 4.6 from yesterday. Lost a lot of contiguous sleep last night by getting up 4-5 times to move water. Completed 16:8 IF and did six miles on the treadmill at 3 mph during business calls. Got off and was surprised to get a 209.4 weigh in. Did not expect to get back under 210 so quickly after the past few days. Targeting 600-650 calories per day for the rest of the month to catch up on calorie goals. UPDATE: Went over by 100 plus calories. No sugar, starch, or bread, though.
6/27/16 Tanita Numbers (after six miles at 3 mph): Weight - 209.4 (est. goal at 10% BF - 183.0) - 26.4 lbs. to lose Total body fat % - 15.3 (goal is 10% BF) - +5.3% Total body fat lbs. - 32.0 (est. goal at 10% BF - 18.3) - +13.7 lbs. Total body water % - 59.8 (balance is 62.5%) - 2.7% dehydrated Muscle mass lbs. - 168.8 (est. goal at 10% BF - 156.7) - +12.1 lbs. (water) Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 lbs. (water) RDI - 2330 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Macros (in grams, rounded) (updated for June): Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals Ate: 47 fat, 33 net carb, 51 prot, 13 fib, 670 sod, 773 cals (3129 used, 2356 deficit) Running avg: 103 fat, 89 carb, 109 prot, 1784 cals (3202 used, 1418 deficit)
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209.4 lb
Lost so far: 115.6 lb.
Still to go: 4.4 lb.
Diet followed 100%.
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Diet Calendar Entries for 27 June 2016:
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773 kcal
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Fat: 46.83g | Prot: 50.62g | Carb: 46.58g.
Lunch: Spinach, Olive Oil, Sweet Cherries, Great Value Deluxe Mixed Nuts. Dinner: Giant Eagle Cherry Tomatoes, Spinach, Colavita Extra Virgin Olive Oil, Sweet Cherries, Pork Chops (Top Loin, Boneless). Snacks/Other: Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
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losing 7.5 lb a week
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