|
Woke at 210.6, down .8 from yesterday. Water starting to recede. Had a good sleep in. Really could not get into the workout spirit today but I was sitting on the internet anyway, so hopped on the treadmill at 3 mph with my iPad. Did a lot of texting with siblings to plan our Easter weekend together. And 90 minutes later, I had my six miles and 10K steps! I weighed in again and despite very little sweating (not really a workout), I was down to 207.2. I told Denise that there was no reason for me ever to simply sit and read again. So my water retention ended up being a one day spike. I can live with that once a week. Fasted until 3:30 and targeting 1653 calories.
3/19/16 Tanita Numbers (after 19.5 hours fast, 90 minutes treadmill at 3 mph):
Weight - 207.2 (est. goal at 10% BF - 183.0) - 24.2 lbs. to lose
Total body fat % - 15.3 (goal is 10% BF) - +5.3%
Total body fat lbs. - 31.7 (est. goal at 10% BF - 18.3) - +13.4 lbs.
Total body water % - 58.9 (balance is 62.5%) - 3.6% dehydrated
Muscle mass lbs. - 166.9 (est. goal at 10% BF - 156.7) - +10.2 lbs. (water)
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF
Bone mass lbs. - 8.6 (est. goal at 10% BF - 8.0) - +.6 (water)
RDI - 2289 / Visceral fat rating - 10 (goal is 7) / Metabolic age - 20
Today's Macros (in grams, rounded) (updated for March):
Targets: 75 fat, 80 net carb, 165 prot, 40 fib, 1500 sod, 1655 cals
Ate: 52 fat, 89 net carb, 137 prot, 40 fib, 1680 sod, 1665 cals (2753 used, 1088 deficit)
Running avg: 67 fat, 100 carb, 166 prot, 1656 cals (3203 used, 1547 deficit)
Diet Calendar Entries for 19 March 2016:
|
1665 kcal
|
Fat: 51.77g | Prot: 137.13g | Carb: 128.92g.
Lunch: Sargento Mild Cheddar Shredded Cheese, Bumble Bee Solid White Albacore Tuna in Water (2 oz), Food For Life Baking Company Ezekiel 4:9 Sprouted Grain Tortillas, Jif Natural Crunchy Peanut Butter, Smucker's Sugar Free Seedless Blackberry Jam, Smucker's Sugar Free Strawberry Jam, G Hughes Sugar Free BBQ Sauce, Bluebonnet Dual-Action Protein, Safeway Steams in the Bag - Broccoli, Carrots & Cauliflower, Archer Farms Lemon Poppyseed Scones. Dinner: Red Table Wine, Pork Chops (Top Loin, Boneless), Brussels Sprouts, Brussels Sprouts, Pork Chops (Top Loin, Boneless). Snacks/Other: Dannon Light & Fit Greek Chocolate on Top Strawberry Yogurt, Ghirardelli Intense Dark Midnight Reverie, Vitafusion Fiber Well Gummies, 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...
|
|