|
Waking weigh in of 201.2. Ate 1100 calories at work and came home at 202.6. Burned 1000 calories on the treadmill and got a 199.8 to kick off the weekend. Will do dinner, a little wine, some sleep, some 16:8 IF, some weight lifting, and another treadmill session Saturday afternoon. Hoping for 197 something to close out the month.
2/27/15 Tanita Numbers (pre-dinner, post 1000 calorie HIIT treadmill):
Weight - 199.8 (est. goal at 10% BF - 185.0) - 14.8 lbs. to lose
Total body fat % - 14.6 (goal is 10% BF) - 4.6 % to lose
Total body fat lbs. - 29.0 (est. goal at 10% BF - 18.5) - 10.5 lbs. to lose
Total body water % - 62.5 (goal is 62-65)
Visceral fat rating - 8 (goal is 7)
Muscle mass lbs. - 162.4 (est. goal at 10% BF - 158.5) - 3.9 lbs. extra 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 lbs. extra water
Daily calories - 3973 (RDI 2232)
Metabolic age - 21
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 70 fat, 192 carbs, 160 protein, 40 fiber, <1500 sodium, 2036 cals
Ate: 70 fat, 111 carb, 190 prot, 42 fib, 1094 sod, 2080 cals (3300 used, 1220 deficit)
Running avg: 76 fat, 150 carb, 179 prot, 2011 cals (3330 used, 1319 deficit)
Diet Calendar Entries for 27 February 2015:
|
2080 kcal
|
Fat: 70.37g | Prot: 190.35g | Carb: 110.61g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Pure Protein Chewy Chocolate Chip High Protein Bar (Small), Body Fortress Super Advanced Whey Protein - Strawberry (42g), 100% Whole Grain Oatmeal, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Lucerne 1% Milkfat No Salt Added Cottage Cheese, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Organic Black Cumin Seeds. Dinner: Brazil Nuts, Shadybrook Farms Boneless Turkey Breast Chops, Red Table Wine, Green String Beans, Smucker's Sugar Free Apricot Preserves, Jif Natural Crunchy Peanut Butter, Celsius Sparkling Cola. Snacks/Other: Vitafusion Fiber Well Gummies, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, centrum silver multivitamin. more...
|
|