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Woke at 207.4, down 1.2 from yesterday. Ate well at work and then did a nice happy hour and celebration dinner for my new team member. Ate a wonderful salad, steak, and baked potato, plus a few glasses of pinot noir (and a few scotches beforehand). Came home well rested and as I was so close to the blue line, I decided to jump on the treadmill to top off my 10K steps and 6 miles. It took 30 minutes. I got off and enjoyed a 205.8 weigh in. As I ate more than 2100 calories today, tomorrow will be a VERY light eating day.
4/07/16 Tanita Numbers (after dinner, after 30 minutes HIIT treadmill):
Weight - 205.8 (est. goal at 10% BF - 183.0) - 22.8 lbs. to lose
Total body fat % - 15.2 (goal is 10% BF) - +5.2%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 61.8 (balance is 62.5%) - .7% dehydrated
Muscle mass lbs. - 165.8 (est. goal at 10% BF - 156.7) - +9.1 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.8 (est. goal at 10% BF - 8.0) - +.8 (water)
RDI - 2344 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 21
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 81 fat, 93 net carb, 141 prot, 39 fib, 2663 sod, 2102 cals (3105 used, 1003 deficit)
Running avg: 77 fat, 108 carb, 154 prot, 1786 cals (3388 used, 1602 deficit)
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205.8 lb
Lost so far: 119.2 lb.
Still to go: 0.8 lb.
Diet followed reasonably well.
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Diet Calendar Entries for 07 April 2016:
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2102 kcal
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Fat: 81.33g | Prot: 140.95g | Carb: 131.39g.
Breakfast: Kraft Natural Finely Shredded Triple Cheddar Cheese, Oscar Mayer Fully Cooked Thick Cut Bacon, Egg. Lunch: thinkThin Chocolate Strawberry High Protein Bar, Emerald Sriracha Cashews 100 Calorie Pack. Dinner: Red Lobster Single Malt Scotches, Pinot Noir Wine, Cobb Salad with Dressing, Outback Steakhouse Dress Baked Potato with Butter & Sour Cream, Black Angus Steakhouse Filet Mignon Center Cut (6 oz). Snacks/Other: Celsius Wild Berry Soda, Vitafusion Fiber Well Gummies, dannon Light & Fit Greek Yogurt, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Swanson Apple Cider Vinegar Capsules, Nature Made Calcium, Nature Made Super B-Complex. more...
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losing 1.1 lb a week
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