|
Woke at 203.2, down 2.6 from yesterday after a 713 calorie 5:2 IF ‘fasting’ day. Went out for a nice 1 hour and 48-minute walk to meet my six-mile daily goal. Came home to a 201.4 weigh in. Targeting 2028 calories today. UPDATE: Too many goodies from the local health food store and I ended at 2259 calories. Mostly fat, though! Lower cal tomorrow, to the tune of 1800 or so.
6/04/16 Tanita Numbers (after fasted workout; 6 miles of walking):
Weight - 201.4 (est. goal at 10% BF - 183.0) - 18.4 lbs. to lose
Total body fat % - 15.0 (goal is 10% BF) - +5.0%
Total body fat lbs. - 30.3 (est. goal at 10% BF - 18.3) - +12.0 lbs.
Total body water % - 58.1 (balance is 62.5%) - 4.4% dehydrated
Muscle mass lbs. - 162.9 (est. goal at 10% BF - 156.7) - +6.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 lbs. (water)
RDI - 2200 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Macros (in grams, rounded) (updated for June):
Targets: 165 fat, 50 net carb, 100 prot, 35 fib, 1500 sod, 2085 cals
Ate: 181 fat, 38 net carb, 109 prot, 32 fib, 1857 sod, 2259 cals (3248 used, 989 deficit)
Running avg: 121 fat, 75 carb, 95 prot, 1772 cals (3155 used, 1383 deficit)
|
201.4 lb
Lost so far: 123.6 lb.
Still to go: 0 lb.
Diet followed 100%.
|
Diet Calendar Entries for 04 June 2016:
|
2259 kcal
|
Fat: 181.31g | Prot: 109.13g | Carb: 70.56g.
Lunch: Activia Greek Light, Maple Grove Farms Sugar Free Syrup, Butter, Truvia Sweetener (Packet), Trader Joe's Just Almond Meal, Bertolli Extra Virgin Olive Oil, Kroger Baking Powder, Egg. Dinner: Steamed or Boiled Shrimp, Blueberries. Snacks/Other: Planters Lightly Salted Dry Roasted Peanuts, Good Sense Raw Sunflower Seeds, Simplyprotein Lemon Coconut Bar. more...
|
losing 19.6 lb a week
|