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Had a great day of eating. Nice Indian lunch at a four star restaurant that was really low calorie... lean meats and veggies. No snack, then came home to a 207.4 weigh in. Essentially the same numbers as last night. Too tired after the week to do treadmill work, so I decided to eat less. But with the light lunch, I had a lot of room to eat fun stuff and still come in with a 1000 plus calorie deficit. On track. Will get some good rest overnight, do a 16:8 fast, and then an hour on the treadmill. Should get a nice weigh in then.
Here are the 5/09/14 Tanita Numbers (pre-dinner, no workout):
Weight - 207.4
Goal Weight (10% BF) - 194.9
Total body fat % - 15.4
Total body fat lbs. - 32.0
Total body water % - 61.4
Visceral fat rating - 9
Muscle mass lbs. - 166.8
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4101 (RDI 2304)
Metabolic age - 22
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 29 carbs, 42-53 fiber, 177 protein, 1544 cals
Today ate: 56 fat, 124 carbs, 28 fiber, 138 protein, 1535 cals (2547 used, 1012 deficit)
Running avg: 69 fat, 140 carbs, 163 protein, 1806 cals (2844 used, 1038 deficit)
Diet Calendar Entries for 09 May 2014:
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1535 kcal
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Fat: 56.08g | Prot: 138.15g | Carb: 124.30g.
Breakfast: Nature's Way Efagold Coconut Oil. Lunch: Bean Sprouts, Basmati Rice, Colonel Kababz Lamb Seekh Kababs, Baked or Broiled Salmon, Skinless Chicken Breast, Spinach. Dinner: Syntrax Nectar Vanilla Bean Torte Whey Protein Isolate, dannon Light & Fit Greek Yogurt, Pears, Steamed or Boiled Shrimp. Snacks/Other: Coffee-Mate Sugar Free Hazelnut Liquid Coffee Creamer, Safeway Kitchens Fruit Medley, Unreal Chocolate Caramel Nougat Bar (22g), Trader Joe's Organic Raw Walnut Halves & Pieces, Syntrax Nectar Fuzzy Navel Whey Protein Isolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Kale, Organic India Whole Husk Psyllium, Natrol Green Tea Extract, One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2547 kcal
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Activities & Exercise:
Walking (moderate) - 3/mph - 1 hour and 11 minutes, Sleeping - 5 hours and 58 minutes, Resting - 16 hours and 51 minutes. more...
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