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Woke at 226.0, showing the weekend overeating. Back on track today. UPDATE: Ate 1262 calories today and targeting about 1700 tomorrow. Will alternate 1000 to 2000 calories per day for the remainder of the month to make up for this past weekend’s party. Will have a glass of water with me at all times to try to flush out the sodium. Very busy at work today so didn’t get in a full treadmill workout, but I was able to get about 1.75 miles in at various times.
6/22/15 Tanita Numbers (waking, after 12 hours fasting):
Weight - 226.0 (est. goal at 10% BF - 182.9) - 43.1 lbs. to lose
Total body fat % - 15.8 (goal is 10% BF) - +5.8%
Total body fat lbs. - 35.8 (est. goal at 10% BF - 18.3) - +17.5 lbs.
Total body water % - 58.0 (balance is 62.5%) - 4.5% dehydrated
Muscle mass lbs. - 181.2 (est. goal at 10% BF - 156.5) - +24.7 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (est. goal at 10% BF - 8.0) - +1.0 (water)
RDI 2457 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 67 fat, 187 carbs, 154 protein, 38 fiber, <1500 sodium, 1967 cals
Ate: 58 fat, 86 carb, 115 prot, 25 fib, 1246 sod, 1262 cals (2615 used, 1353 deficit)
Running avg: 91 fat, 185 carb, 146 prot, 2150 cals (3136 used, 986 deficit)
Diet Calendar Entries for 22 June 2015:
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1262 kcal
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Fat: 58.30g | Prot: 114.80g | Carb: 85.65g.
Breakfast: Crisco Pure Organic Coconut Oil. Lunch: Quest S'mores Protein Bar, Sweet Cherries, Ground Beef (80% Lean / 20% Fat), Arnold 100% Whole Wheat Flax & Fiber Sandwich Thins, Trader Joe's Organic Raw Honey, Onions. Dinner: Panera Bread Fat Free Reduced-Sugar Poppyseed Dressing, Jif Natural Crunchy Peanut Butter, Shadybrook Farms Boneless Turkey Breast Chops, Lettuce Salad with Assorted Vegetables. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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