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Woke at 211.4, up 1.8 from yesterday. Exhausted last night after work so I crashed early and got 7 hours of sleep on a weekday. That is a win. Potluck lunch at work today but I'm sticking to meat and veggies of course. UPDATE: Big discovery today. The last few days, as soon as I got to work I got absolutely famished. I had to eat my bags of 100 calorie nuts to survive the morning on both days. This is highly unusual for me as I have comfortably done 16:8 fasting or even longer for quite a while. But the last few days I’ve been stopping to get a quart of flavored sparkling water for hydration. Looked closely today and it has aspartame in it. Last bottle of that stuff! I will go without tomorrow and I’ll bet I do not get the hunger pangs. Had potluck at work today and did OK as shown in the photo. Came home and Denise had chicken and cauliflower “potato salad” ready so huge on protein today. Carbs too high but not outrageous. But weight up to 214.0 after work. Will do better tomorrow and then Friday is a 900 calorie IF day and I’ll be able to flush out over the weekend.
6/14/17 Tanita Numbers (before dinner, after 3.5 miles):
Weight - 214.0 (est. goal at 10% BF - 183.0) - 31.0 lbs. to lose
Total body fat % - 14.8 (goal is 10.0) - +4.8%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 60.3 (balance is 62.5%) - 2.2% dehydrated
Muscle mass lbs. - 173.5 (est. goal at 10% BF - 156.7) - +16.8 lbs. (water)
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 lbs. (water)
RDI - 2359 / Visceral fat rating - 10 (goal is 8) / Metabolic age - 20
Macros (in grams, rounded) (updated for June 2017):
Targets: 200 fat, 55 carb, 35 fiber, 20 net carb, 120 prot, 2360 cals (5 days)
Targets: 70 fat, 35 carb, 15 fiber, 20 net carb, 50 prot, 910 cals (2 days)
Ate: 146 fat, 96 carb, 35 fib, 61 net carb, 185 prot, 2389 cals (3068 used, 679 deficit)
Running avg: 125 fat, 74 carb, 42 net carb, 113 prot, 1944 cals (3145 used, 1201 deficit)
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2389 kcal
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Fett: 146,45g | Eiw: 184,73g | Kohlh: 96,47g.
Frühstück: Signature Kitchens Chunk Chicken Breast, Fresh & Easy Strawberry Flavored Water, Emerald Natural Walnuts & Almonds 100 Calorie Pack. Mittagessen: La Fe Caramel Flan, Baked or Fried Coated Chicken Drumstick with Skin, Baked or Fried Coated Chicken Breast with Skin, Marketside Asian Salad, Shrimp, Wegmans BBQ Pulled Pork. Abendessen: Walnuts, Coffee, Renew Life Skinny Gut Ultimate Shake Chocolate, Mayonnaise, Egg, Cauliflower, Colavita Extra Virgin Olive Oil, Butter, Nordic Nut and Seed Bread, Chicken Breast, Chicken Leg. Snacks/Sonstiges: Vitafusion Fiber Well Gummies, Hunza Gold Apricot Kernels, Dr. Berg Adrenal Night Formula, Swanson Stinging Nettle Root, Whole Cruciferous Food, Herbal Secrets Dandelion Root, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 1000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. mehr...
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