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Not a bad day of eating, although we did splurge on an ice cream cone after a sushi lunch today. Just had two large salads for dinner (my own and then Emily's as her eyes were bigger than her belly after another late lunch with friends after she left me downtown! Pretty high in calories, though, as they were Silver Diner restaurant salads.) Still a LOT of water in me (at least 13.3 lbs!) Body fat and metabolic age numbers are great! Got in 30 minutes of treadmill at the end of the day.
Here are the 8/19/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 210.6
Goal Weight (10% BF) - 205.3
Total body fat % - 12.3
Total body fat lbs. - 25.8
Total body water % - 68.8
Visceral fat rating - 8
Muscle mass lbs. - 175.8
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4325 (RDI 2430)
Metabolic age - 13
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 80 carbs, 40-50 fiber, 200 protein, 1840 cals
Today ate: 129 fat, 242 carbs, 21 fiber, 120 protein, 2545 cals (2900 used, 355 deficit)
Running avg: 74 fat, 181 carbs, 175 protein, 2164 cals (2617 used, 453 deficit)
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210.6 lb
Lost so far: 114.4 lb.
Still to go: 5.6 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 19 August 2014:
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2545 kcal
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Fat: 128.62g | Prot: 120.44g | Carb: 242.30g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Ice Cream Cones (Cake or Wafer Type), Rita's Chocolate Frozen Custard (Regular), Green Tea, Miso Soup, Whole Foods Market Salmon Avocado Roll, Tuna Sashimi, Salmon Sashimi, California Rolls, Wegmans Shrimp Tempura Roll. Dinner: Cooked Brussels Sprouts (Fat Added in Cooking), Bertucci's Grilled Shrimp, Spinach & Feta Salad, Silver Diner Summer Citrus Salad, Blueberries. Snacks/Other: Pecan Nuts, Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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losing 11.2 lb a week
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