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Flabbergasted. I ate 2862 calories yesterday and kept stuffing myself until 11pm (three hours past my normal eating window) because I was trying to get in enough food to hit a 750 calorie deficit on a 3647 calorie burn day. I was so full I was uncomfortable. Woke up at 6:30, expecting to show the additional bulk (I sure do feel it)! But no... Weighed 213.6, down 1.4 pounds from this time yesterday. Flabbergasted, I tell ya. UPDATE: In meetings all day and had to bring work home so barely got 3 miles in today. But came home at a nice 212.6. That would have been 207 or 208 after working out. Will take a rest day instead (if you can call it that, working on reports on my computer!) So going for the 750 calorie deficit on the LOW side… looks like I will eat about 1850 calories tonight on an approximate 2600 burn for the day.
10/06/15 Tanita Numbers (pre dinner, no workout tonight):
Weight - 212.6 (est. goal at 10% BF - 183.0) - 29.6 lbs. to lose
Total body fat % - 15.4 (goal is 10% BF) - +5.4%
Total body fat lbs. - 32.7 (est. goal at 10% BF - 18.3) - +14.4 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 171.1 (est. goal at 10% BF - 156.7) - +14.4 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI 2321 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded, based on 2144 calories; adjusted as required):
Targets: 60 fat, 164 carbs, 237 protein, 39 fiber, 1500 sodium, 2144 cals or 750 deficit
Ate: 91 fat, 87 carb, 198 prot, 41 fib, 2049 sod, 1851 cals (2646 used, 795 deficit)
Running avg: 117 fat, 182 carb, 195 prot, 2504 cals (3273 used, 769 deficit)
Diet Calendar Entries for 06 October 2015:
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1851 kcal
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Fat: 90.61g | Prot: 198.33g | Carb: 86.90g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Dry Roasted Almonds (with Salt Added), Kroger Walnut Halves & Pieces, Kroger Walnut Halves & Pieces, Dry Roasted Almonds (with Salt Added), Lucerne 1% Milkfat No Salt Added Cottage Cheese. Dinner: Cucumber (with Peel), Tomatoes, Baked or Broiled Salmon. Snacks/Other: So Delicious Coconut Milk Unsweetened, Body Fortress Super Advance Whey Protein - Chocolate Peanut Butter (42g), Coffee-Mate Sugar Free Italian Sweet Creme Coffee Creamer, Vitafusion Fiber Well Gummies, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Swanson Celery Seed, Now Magnesium Citrate, Nature Made Fish Oil 1000 mg. more...
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