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Woke at 213.6, down 2.4 from yesterday. Targeted 2400 calories today and ate nearly every one with a massive lunch and a massive dinner. High on carbs, but half of them were green beans, tomatoes, and almond flour. But loving my microwave bread! Flushed a lot of water and was very regular today. Walked six miles before dinner and got down to 208.2. Tomorrow is supposed to be a 600 calorie IF day but I probably will go over a bit as I am meeting my team for a business lunch. They are coming all the way down to my home town to pick me up as I don’t go into the office these days. They are so great.
2/07/17 Tanita Numbers (before dinner, after 6 miles):
Weight - 208.2 (est. goal at 10% BF - 183.0) - 25.2 lbs. to lose
Total body fat % - 15.6 (goal is 10.0) - +5.6%
Total body fat lbs. - 32.4 (est. goal at 10% BF - 18.3) - +14.1 lbs.
Total body water % - 58.6 (balance is 62.5%) - 3.9% dehydrated
Muscle mass lbs. - 167.0 (est. goal at 10% BF - 156.7) - +10.3 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2355 / Visceral fat rating - 10 (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: 192 fat, 91 carb, 32 fib, 59 net carb, 107 prot, 2390 cals (3779 used, 1389 deficit)
Running avg: 110 fat, 50 carb, 96 prot, 1616 cals (3299 used, 1683 deficit)
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208.2 lb
Lost so far: 116.8 lb.
Still to go: 3.2 lb.
Diet followed 100%.
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Diet Calendar Entries for 07 February 2017:
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2390 kcal
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Fat: 191.58g | Prot: 107.15g | Carb: 91.01g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Smucker's Sugar Free Apricot Preserves, Smucker's Natural Creamy Peanut Butter, Philadelphia Garden Vegetable Cream Cheese, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Lucerne Medium Cheddar Cheese Slices - Full Fat, Eat Smart Green Beans, Colavita Extra Virgin Olive Oil, We Got Nuts! Raw English Walnuts Halves and Pieces, Kraft 100% Grated Parmesan Cheese, Bob's Red Mill Almond Meal Flour, Healthworks Cacoa Nibs. Dinner: Colavita Extra Virgin Olive Oil, Tomatoes, Fresh Express Sweet Butter Tender Lettuce Mix, Bob's Red Mill Almond Meal Flour, Baking Powder (Sodium Aluminum Sulfate, Double Acting), Egg, Lucerne Medium Cheddar Cheese Slices - Full Fat, Colavita Extra Virgin Olive Oil, Oscar Mayer Deli Fresh Cracked Black Peppered Shaved Turkey Breast. Snacks/Other: 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+, Fage Total 2% Greek Yogurt, Nature Made Calcium, Nature Made Super B-Complex. more...
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losing 25.2 lb a week
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