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Waking weigh in of 198.0. Went in to work today and did my radio show tonight so no time for a workout. Plus, only slept four hours last night due to a late night project I needed for today, so pretty beat. Interestingly, I see that my heart rate climbed to 155 bpm as I walked up a hill downtown today with my backpack (loaded with computer and work papers). My upper limit is 139. I never even get to 155 when I’m on the treadmill, so I’m thinking the extra stress was due to my not sleeping. I actually burned over 3200 calories today despite hitting only 75 percent of my target Fitbit steps and not quite four miles. I usually do 10K steps a day. Weighed 199.0 coming in the door. Would have hit 196 something had I worked out, so I’m still on track. I ate some sugar free Jordan almonds that put me over my calorie goal. Ended up at 2112. I’ll adjust tomorrow.
3/16/15 Tanita Numbers (pre dinner, no workout tonight):
Weight - 199.0 (est. goal at 10% BF - 185.0) - 14.0 lbs. to lose
Total body fat % - 14.0 (goal is 10% BF) - +4.0 % (adjusted - 14.5 / +4.5)
Total body fat lbs. - 27.8 (est. goal at 10% BF - 18.5) - +9.3 lbs. (adjusted - 28.9 / +10.4)
Total body water % - 63.7 (balance is 62.5%) - 1.2% overhydrated
Muscle mass lbs. - 162.8 (est. goal at 10% BF - 158.5) - +4.3 (adjusted - 161.7 / +3.2)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 8.4 (est. goal at 10% BF - 8.0) - .4 lbs. extra water
RDI 2238 / Visceral fat rating - 8 (goal is 7) / Metabolic age - 19
Today's If It Fits Your Macros numbers (macro numbers in grams, rounded):
Targets: 69 fat, 185 carbs, 157 protein, 39 fiber, <1500 sodium, 1989 cals
Ate: 76 fat, 194 carb, 225 prot, 73 fib, 2301 sod, 2112 cals (3277 used, 1165 deficit)
Running avg: 76 fat, 153 carb, 178 prot, 1997 cals (3222 used, 1225 deficit)
Diet Calendar Entries for 16 March 2015:
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2112 kcal
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Fat: 75.91g | Prot: 225.37g | Carb: 193.50g.
Breakfast: EfaGold Pure Extra Virgin Coconut Oil. Lunch: Chocolate Peanut Butter Protein Bar, Cacoa Nibs, Chia Seed, Black Cumin Seeds, Golden Flax Seeds, 1% Milkfat No Salt Added Cottage Cheese, Super Advanced Whey Protein - Strawberry (42g), Whole Natural Almonds 100 Calorie Packs. Dinner: Chicken Breast (Skin Not Eaten), Zevia Cream Soda, Famous Products Inc Famous Daves Barbecue Sauce, La Tortilla Factory Smart & Delicious Low Carb High Fiber Original Tortillas. Snacks/Other: Superior Nut Company Sugar Free Jordan Almonds, Natural Unsweetened Cocoa, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Safeway Organic Whole Strawberries Frozen, Body Fortress 100% Premium Chocolate Whey Protein, Healthworks Cacoa Nibs, Fiber One 90 Calorie Brownies - Mint Fudge, Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
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