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Did good on day two of the month, too, despite a lunch meeting at Matchbox Pizza in Chinatown, DC. But that thin crust, roasted pepper pizza was only 645 calories for a ten inch pie. Thanks to the manager, Matt, for providing me that info. Allowed me to come home with 800 calories in me and a pre-dinner weigh in of 216.6. Did 60 minutes of treadmill, but not HIIT, as the knees are still feeling the running sprints from Sunday. Ended up burning well more than 1000 calories more than I ate. Note: Carbs are high at 112, but 33 of those are from fiber gummies I ate at the end of the day to get my fiber number above 40. So those additional 33 carbs are all fiber, and theoretically, zeroed out. Going to redouble my efforts to hit my macros as closely as possible.
Here are the 12/02/14 Tanita Numbers (pre-dinner [800 calories at work], pre-workout):
Weight - 216.6 (goal at 10% BF - 180.0) - 36.6 to lose
Total body fat % - 15.1 (goal is 10% BF) - 5.1 to lose
Total body fat lbs. - 32.6 (goal at 10% BF - 18.0) - 14.6 to lose
Total body water % - 62.8 (goal is 50-65)
Visceral fat rating - 9 (goal is 7)
Muscle mass lbs. - 175.0 (goal at 10% BF - 154.0) - 21.0 lbs. extra water
Physique rating - 6 (high muscle/avg BF; goal is 9 - high muscle/low BF)
Bone mass lbs. - 9.0 (goal at 10% BF - 8.0) - 1.0 lb. extra water
Daily calories: 4322 (RDI 2428)
Metabolic age - 20
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Daily targets: 70 fat, 68 carbs, 200 protein, 40 fiber, <1500 sodium, 1702 cals
Today ate: 64 fat, 112 carbs, 199 protein, 42 fiber, 1990 sodium, 1791 cals (3203 used, 1412 deficit)
Running avg: 76 fat, 109 carbs, 175 protein, 1760 cals (3025 used, 1265 deficit)
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216.6 lb
Lost so far: 108.4 lb.
Still to go: 11.6 lb.
Diet followed 100%.
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Diet Calendar Entries for 02 December 2014:
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1791 kcal
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Fat: 64.28g | Prot: 198.80g | Carb: 111.50g.
Lunch: Body Fortress Super Advanced Whey Isolate Chocolate, Matchbox, Chinatown, DC Matchbox Cheese Pizza. Dinner: Celery, Cream Cheese, Turkey Dark Meat, Celsius Green Tea Raspberry Acai, Turkey Dark Meat . Snacks/Other: Body Fortress Super Advanced Whey Isolate - Vanilla Creme, Vitafusion Fiber Well Gummies, Swanson Apple Cider Vinegar Capsules, Nature Made Fish Oil 1000 mg, Nature Made Magnesium Citrate, One A Day Men's Health Formula Multivitamin Supplement. more...
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losing 0.7 lb a week
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