Woke at 220.8 and ended the day at a gratifying 214.6 before dinner (fasting until dinner each day). See my other 1/03/17 post for additional details. Ended up eating about 80 additional calories, mostly due to 400 calories of post-midnight snacking that I tacked onto today’s totals. Must. Stop. Doing. That. Bought a new “Skulpt” device, a $99 tool that measures 16 different areas of body fat and muscle quality. Works great, but (as a 35 year software tester) I think I found a few minor bugs I’m working with the company to fix. Look for a full report on my efforts with that tool soon. Spoiler: I love it and I think it’s a game changer… just needs a few tweaks before it gets my full endorsement. Happy New Year!
1/03/17 Tanita Numbers (before dinner, after 4 mile walk): Weight - 214.6 (est. goal at 10% BF - 183.0) - 31.6 lbs. to lose Total body fat % - 15.7 (goal is 10.0) - +5.7% Total body fat lbs. - 33.7 (est. goal at 10% BF - 18.3) - +15.4 lbs. Total body water % - 58.5 (balance is 62.5%) - 4.0% dehydrated Muscle mass lbs. - 172.1 (est. goal at 10% BF - 156.7) - +15.4 lbs. (water) Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water) RDI - 2383 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for January): Targets: 120 fat, <60 carb, >23 fiber, <30 net carb, 110 prot, 1640 cals Ate: 89 fat, 84 carb, 42 fib, 41 net carb, 103 prot, 1723 cals (3398 used, 1675 deficit) Running avg: 93 fat, 89 carb, 97 prot, 1669 cals (3074 used, 1405 deficit)
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214.6 lb
Lost so far: 110.4 lb.
Still to go: 9.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 03 January 2017:
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1723 kcal
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Fat: 88.87g | Prot: 103.30g | Carb: 83.51g.
Dinner: Smucker's Natural Chunky Peanut Butter, Celery, Green String Beans, Colavita Extra Virgin Olive Oil, Red Table Wine, Fresh Express Leafy Green Romaine, Seapoint Farms Dry Roasted Edamame - Lightly Salted, Baked or Broiled Salmon. Snacks/Other: Celery, Brazil Nuts, Smucker's Natural Chunky Peanut Butter, Sargento Wisconsin Sharp Cheddar Snack Bites. more...
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losing 21.0 lb a week
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