|
Woke at 213.6, up 1.0 from yesterday. Targeting 2189 calories today. Started my day with a 3 mile walk. That got the heart rate going! Will eat at noon and then go see the tax folks! UPDATE: Got back from the tax place and then got my five miles in (added to the three I did this morning). Then I got to watching "Keto Connection" on YouTube (an adorable young couple) and that got me hungry so I made a PB&J on microwave bread. But I had sent Denise out for pizza fixings! So when she got back, I started cooking (see the other journal entries) and I ate again at 7:30! So over calorie target by 200 but will make it up tomorrow.
2/11/17 Tanita Numbers (before dinner, after 6 miles):
Weight - 210.8 (est. goal at 10% BF - 183.0) - 27.8 lbs. to lose
Total body fat % - 15.7 (goal is 10.0) - +5.7%
Total body fat lbs. - 33.1 (est. goal at 10% BF - 18.3) - +14.8 lbs.
Total body water % - 57.9 (balance is 62.5%) - 4.6% dehydrated
Muscle mass lbs. - 168.9 (est. goal at 10% BF - 156.7) - +12.2 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2365 / Visceral fat rating - 11 (goal is 8) / Metabolic age - 20
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: 182 fat, 85 carb, 29 fib, 56 net carb, 96 prot, 2359 cals (3575 used, 1216 deficit)
Running avg: 104 fat, 53 carb, 88 prot, 1597 cals (3344 used, 1747 deficit)
Diet Calendar Entries for 11 February 2017:
|
2359 kcal
|
Fat: 181.96g | Prot: 95.86g | Carb: 84.70g.
Lunch: Blue Diamond Whole Natural Almonds 100 Calorie Packs, Egg, Bob's Red Mill Chia Seed, Bob's Red Mill Almond Meal Flour, Colavita Extra Virgin Olive Oil, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Hellmann's Real Mayonnaise, Lucerne Medium Cheddar Cheese Slices - Full Fat, Oscar Mayer Deli Fresh Chipotle Seasoned Chicken Breast. Dinner: Red Table Wine, Tomato Paste, Lucerne 2% Milk Mozzarella Cheese, Safeway Select Italian Sausage, Julian Bakery Paleo Pizza Crust, Healthworks Cacao Nibs, We Got Nuts! Raw English Walnuts Halves and Pieces, Smucker's Natural Creamy Peanut Butter, Egg, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Bob's Red Mill Almond Meal Flour, Colavita Extra Virgin Olive Oil, Smucker's Sugar Free Apricot Preserves. Snacks/Other: Fage Total 2% Greek Yogurt, Whole Cruciferous Food, Gallbladder Formula, Water Away, Raw Wheat Grass Juice Powder, Herbal Secrets Dandelion Root, Bronson Laboratories Vitamin C, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Centrum Silver - Men 50+, Nature Made Calcium, Nature Made Super B-Complex. more...
|
|