|
Woke at 208.6, down .4 from yesterday. Finished 16:8 IF, then ate 1618 calories and did 70 minutes of treadmill while updating websites and reading work documents on my iPad. Got to 207.0. Slow, incremental progress.
4/21/16 Tanita Numbers (after 70 minutes treadmill at 3 mph):
Weight - 207.0 (est. goal at 10% BF - 183.0) - 24.0 lbs. to lose
Total body fat % - 15.1 (goal is 10% BF) - +5.1%
Total body fat lbs. - 31.2 (est. goal at 10% BF - 18.3) - +12.9 lbs.
Total body water % - 63.9 (balance is 62.5%) - 1.4% overhydrated
Muscle mass lbs. - 167.0 (est. goal at 10% BF - 156.7) - +10.3 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 - 2356 / Visceral fat rating - 9 (goal is 7) / Metabolic age - 22
Today's Macros (in grams, rounded) (updated for April):
Targets: 100 fat, 50 net carb, 150 prot, 35 fib, 1500 sod, 1700 cals
Ate: 62 fat, 48 net carb, 191 prot, 51 fib, 2615 sod, 1618 cals (3058 used, 1440 deficit)
Running avg: 75 fat, 113 carb, 139 prot, 1703 cals (3220 used, 1517 deficit)
|
207.0 lb
Lost so far: 118.0 lb.
Still to go: 2.0 lb.
Diet followed 100%.
|
Diet Calendar Entries for 21 April 2016:
|
1618 kcal
|
Fat: 61.83g | Prot: 190.73g | Carb: 99.56g.
Breakfast: Bob's Red Mill Xanthan Gum. Lunch: Newman's Own Balsamic Vinaigrette Dressing, Olive Oil, Fresh Express Baby Spinach, Bob's Red Mill Chia Seed, Julian Bakery Primal Protein Bar - Chocolate Cake, Chicken Breast (Skin Not Eaten), Chocolate Muffins. Dinner: Celsius Sparkling Orange, G Hughes Sugar Free BBQ Sauce, Chicken Breast (Skin Not Eaten). Snacks/Other: Dannon Light & Fit Greek Blends - Strawberry Cheesecake, Vitafusion Fiber Well Gummies, Vitamin D3 5000 IU, Super Krill, Turmeric Capsules, Feel Great 365 Daily Boost Vitamin Shot, Now Magnesium Citrate, Nature Made Calcium, Nature Made Super B-Complex. more...
|
losing 4.2 lb a week
|