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Another good eating day helped me drop another pound. Pre-dinner weight of 213.4. Going to try some Mrsmole-recommended HIIT exercise tonight to see if I can force some of this water out (an extra 14.4 lbs to go). Ended up at just over 1400 calories today. I figure I could have eaten an easy 1670 today based on my exercise (even before working out) but I'm not hungry so not forcing it. Sodium 1438.
Here are the 8/26/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 213.4
Goal Weight (10% BF) - 206.4
Total body fat % - 12.8
Total body fat lbs. - 27.6
Total body water % - 67.5
Visceral fat rating - 8
Muscle mass lbs. - 176.8
Physique rating - 6
Bone mass lbs. - 9.0
Daily calories: 4359 (RDI 2449)
Metabolic age - 14
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: 58 fat, 62 carbs, 28 fiber, 162 protein, 1406 cals (2959 used, 1553 deficit)
Running avg: 84 fat, 197 carbs, 163 protein, 2262 cals (2672 used, 410 deficit)
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213.4 lb
Lost so far: 111.6 lb.
Still to go: 8.4 lb.
Diet followed 100%.
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Diet Calendar Entries for 26 August 2014:
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1406 kcal
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Fat: 57.71g | Prot: 162.17g | Carb: 62.11g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Six Star Pro Nutrition Whey Isolate Elite Series - Decadent Chocolate, Green String Beans, dannon Light & Fit Greek Yogurt, Bob's Red Mill Chia Seed, Now Real Food Golden Flax Seeds, Body Fortress Super Advanced Whey Isolate - Vanilla Creme. Dinner: Pork Chops (Top Loin, Boneless), Bolthouse Farms Caesar Parmigiano Creamy Yogurt Dressing, Kohlrabi, Pork Chops (Top Loin, Boneless), Lettuce Salad with Assorted Vegetables, Celsius Sparkling Orange, County Line Meat Stick. Snacks/Other: Nature Made Fish Oil 1000 mg, Now Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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losing 12.6 lb a week
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