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Woke at 213.8, down .4 from yesterday. Scoped out lunch places and found a sandwich/salad place called Brown Bag that does a nice Greek salad at 440 calories. Will fast until 1:30 and then meet my friend there. Then I will do some nuts, seeds, etc. at home tonight. UPDATE: Screwed up a bit by under counting my salad at lunch. As a result, I ate too much at dinner and ended up at 921 calories, 121 over my goal for today. I didn't catch the error until after dinner. I will eat lighter tomorrow to make up for it. Weighed 216.8 after work so this morning's 213.8 is today's low.
1/08/18 Tanita Numbers (waking):
Weight - 213.8 (est. goal at 10% - 183.0) - 30.8 lbs. to lose
Total body fat % - 16.4 (goal is 10.0) - +6.4%
Total body fat lbs. - 35.1 (est. goal at 10% BF - 18.3) - +16.8 lbs.
Total body water % - 51.6 (balance is 62.5%) - 10.9% dehydrated
Muscle mass lbs. - 170.5 (est. goal at 10% BF - 156.7) - +13.8 lbs. (water)
Bone mass lbs. - 8.2 (est. goal at 10% BF - 8.0) - +.2 (water)
RDI - 2188 / Visceral fat rating - 13 (goal is 8) / Metabolic age - 28
Macros (in grams, rounded) (updated January 2018):
Targets: 160 fat, 25 carbs, 15 fiber, 10 net carbs, 75 protein (1840 cals)
Ate: 69 fat, 58 carbs, 21 fib, 37 net carbs, 25 prot, 921 cals (3154 used, 2233 deficit)
Month avg: 77 fat, 59 carbs, 24.0 fib, 34.7 net carbs, 83 prot, 1303 cals (2790 used, 1487 deficit)
View Diet Calendar, 08 January 2018:
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921 kcal
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Fat: 68.66g | Prot: 24.50g | Carbs: 58.43g.
Breakfast: Coffee. Lunch: Vinaigrette Dressing, Fresh Express Romaine Salad, Calavo Avocado, Onions , Mezzetta Kalamata Olives, Quinoa (Cooked), Feta Cheese , Celery , Giant Eagle Cherry Tomatoes, SoBe Lifewater Yumberry Pomegranate. Dinner: Water, Nordic Nut and Seed Bread. Snacks/Other: Now Zinc, Smoky Mountain Naturals DIM with Bioperine, Hunza Gold Apricot Kernels, Jarrow Glutathione Reduced, MK-7 Vitamin K2, Kelp, Vitamin D3 5000 IU, Turmeric Capsules, Now Magnesium Citrate, Centrum Silver - Men 50+, Nature Made Fish Oil 1200Mg, Nature Made Super B-Complex. more...
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