|
Woke at 199.0 lbs. after a no workout rest day. Got home at 200.2 but too exhausted to work out. Hit calorie goals of 1855 calories (4 over) and got some badly needed sleep. Massive sodium due to turkey breast dinner (can FS have that right?)
3/17/15 Tanita Numbers (pre dinner, no workout tonight):
Weight - 200.2 (est. goal at 10% BF - 185.0) - 15.2 lbs. to lose
Total body fat % - 14.1 (goal is 10% BF) - +4.1 % (adjusted - 14.6 / +4.6)
Total body fat lbs. - 28.2 (est. goal at 10% BF - 18.5) - +9.7 lbs. (adjusted - 29.2 / +10.7)
Total body water % - 63.6 (balance is 62.5%) - 1.1% overhydrated
Muscle mass lbs. - 163.6 (est. goal at 10% BF - 158.5) - +5.1 (adjusted - 162.6 / +4.1)
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 2249 / 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, 152 carbs, 157 protein, 39 fiber, <1500 sodium, 1855 cals
Ate: 71 fat, 137 carb, 202 prot, 43 fib, 5754 sod, 1859 cals (2528 used, 669 deficit)
Running avg: 75 fat, 152 carb, 179 prot, 1989 cals (3181 used, 1192 deficit)
Diet Calendar Entries for 17 March 2015:
|
1859 kcal
|
Fat: 70.61g | Prot: 202.39g | Carb: 136.61g.
Breakfast: EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Starbucks Caffe Americano (Venti), Quest Chocolate Brownie Bar, Quaker 100% Whole Grain Oatmeal, Blue Diamond Whole Natural Almonds 100 Calorie Packs, Body Fortress Super Advanced Whey Protein - Strawberry (42g), Lucerne 1% Milkfat No Salt Added Cottage Cheese, Now Real Food Golden Flax Seeds, Organic Black Cumin Seeds, Bob's Red Mill Chia Seed. Dinner: Trader Joe's Organic Raw Honey, Fig, Brazil Nuts, Honey, La Tortilla Factory Smart & Delicious Low Carb High Fiber Original Tortillas, Zevia Cream Soda, Famous Products Inc Famous Daves Barbecue Sauce, Turkey Breast Meat. Snacks/Other: Magnesium Citrate, Nature Made Fish Oil 1000 mg, centrum silver multivitamin. more...
|
|