|
Woke at 210.2, down 3.4 from yesterday at this time and even down .4 from my post-workout weigh in last night. That’s always a good sign. Fasted until 3:30 pm, but before that, walked 6.25 miles on a beautiful sunny 63-degree day! Came back and was rewarded with a 207.4 weigh in, my lowest since September 12. Again, the heart rate stayed in the 170 zone with an average of 167 bpm for an hour and 40 minutes! I’m wondering if my extreme calorie deficits these past few days are driving that. I’ll do some experimenting and see. Before Thanksgiving dinner, I ate two cups of cottage cheese to fill up on pure protein. So now I can enjoy dinner without regrets and have just a small taste of everything except turkey. Happy Thanksgiving, everyone!
11/26/15 Tanita Numbers (post 16:8 IF, post 100 minute walk):
Weight - 207.4 (est. goal at 10% BF - 183.0) - 24.4 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.5 (est. goal at 10% BF - 18.3) - +13.2 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 167.5 (est. goal at 10% BF - 156.7) - +10.8 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - +.4 (water)
RDI 2274 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 19
Today's Macros (in grams, rounded) (new adjusted macros for second half of month):
Targets: 65 fat, 105 carbs, 165 protein, 34 fiber, 1275 sodium, 1665 calories
Ate: 75 fat, 254 carb, 118 prot, 12 fib, 4523 sod, 2375 cals (3604 used, 1229 deficit)
Running avg: 86 fat, 142 carb, 166 prot, 2032 cals (3223 used, 1191 deficit)
|
207.4 lb
Lost so far: 117.6 lb.
Still to go: 2.4 lb.
Diet followed 100%.
|
Diet Calendar Entries for 26 November 2015:
|
2375 kcal
|
Fat: 74.61g | Prot: 117.93g | Carb: 254.26g.
Lunch: Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Kroger Homestyle Turkey Gravy, Pepperidge Farm Herb Seasoned Stuffing, Mashed Potatoes (Whole Milk and Butter Added), Trader Joe's Fresh Cranberry Sauce, French's Green Bean Casserole, Turkey Breast Meat, Pillsbury Original Crescent Rolls, Alamos Malbec. Snacks/Other: Kroger Egg Nog, Kraft Cool Whip Lite, Walkers Mincemeat Tart, Pumpkin Pie (Commercial), Cordial or Liqueur, Fannie May Chocolate Caramel Pecan Turtles, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg, Nature Made Super B-Complex. more...
|
losing 22.4 lb a week
|