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WEIGH-IN WEDNESDAY Average(target)
WT : 156.49 lb (153-156)
BMI : 21.91 (21-22)
BFP: 12.05% (11.0-12.0%)
CAL : 2233 (2100-2400)
MACRO % CFP : 44/37/19 (46/30/24)
WT Range: 155.8 - 156.8 lb
Average daily protein : 83 g
Missed Weigh-Ins: 0
Missed Meall Logs: 0
Back in control. Small range this week.
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71.0 kg
Lost so far: 15.2 kg.
Still to go: 1.1 kg.
Diet followed: Reasonably Well.
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View Diet Calendar, 09 November 2022:
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2436 kcal
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Fat: 67.30g | Prot: 90.75g | Carbs: 279.31g.
Breakfast: Cooked or Sauteed Mature Onions (Fat Added in Cooking), Summer Fresh Tuscan Bean Salad, Cooked Mushrooms, Barilla Farfalle Pasta, Poached Egg, Coffee, Carnation Evaporated Milk. Lunch: BelGioioso Sliced Mild Provolone Cheese, Kathleen's Tuscan Beans, Trader Joe's Multigrain Pita Bite Crackers. Dinner: Summer Fresh Tuscan Bean Salad, Ken's Steak House Lite Apple Cider Vinaigrette, Bechtle Spaetzle, Stewed Chicken, Cooked or Sauteed Mature Onions (Fat Added in Cooking), Fennel Bulk, Apples, Colavita White Balsamic Vinegar, Cooked Mushrooms, Cabbage , Riesling Wine . Snacks/Other: Trader Joe's Organic Yellow Corn Tortilla Chip Rounds, Sangiovese Wine, Spaten Oktoberfest. more...
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820 kcal
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Exercise:
Walking (slow) - 3/kph - 2 hours and 30 minutes, Yard Work (gardening) - 1 hour and 30 minutes, Apple Health - 20 hours. more...
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Losing 0.5 kg a Week
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 Comments
09 Nov 22 by member: Anne Stephanie
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Really solid result!! Well done you on the hard work :)
09 Nov 22 by member: Bandrai
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Thx Erq, Anne & Bandrai😊😊😊 And @Bandrai, 3 years of maintenance has really been effortness b/c (1) change to WOE is permanent (2) daily monitoring is routine (3) non-emotional about about daily & seasonal fluctuations. Finally, I feel best around 154-155 lbs so I use an inner range of 153-156 lb and a "call-action-range“ of 150-160 lb. Too high or too low and I make small mods to get back on track. Actually, it‘s been relatively easy.
10 Nov 22 by member: sk.17
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