|
OK, went out to the Kennedy Center for dinner and a show right after work so no pre-dinner weigh in. At 11:00 pm, weighed in at 217.6. Not bad considering it was post dinner. The interesting thing is, the doggone muscle percentage went up... just like IIFYM said it should. Ended up eating just above all my macro targets, so will do the minor adjustment tomorrow.
Tried a new strategy tonight that I am going to stick with. I have been taking wheat bran, chia seeds, and protein powder into work with me in plastic bags and adding it to cottage cheese or water (for a replacement shake). But it's sort of messy and if I'm traveling to meetings all over DC, it's hard to keep track of. So what I decided to do is to wait until the evening after I've eaten everything for the day. Then I check my macro levels for protein and fiber to see where I am. If am low (as I was tonight), I make a "cereal" mix of appropriate amounts of the wheat bran and protein powder plus some almond milk. I usually will add chia seeds too, but today I was over on fat already. That little end of day snack tastes OK and will provide a 'no muss no fuss' way to get my protein and fiber numbers to the proper levels for the day.
Today's numbers:
IIFYM Targets: 70 fat, 197 carbs, 42-53 fiber, 220 protein, 2306 cals
Today eaten: 87 fat, 201 carbs, 44 fiber, 214 protein, 2754 cals
Running avg: 87 fat, 203 carbs, 46 fiber, 225 protein, 2705 cals
Here are the 2/05/14 Tanita Numbers (POST-dinner, no workout):
Weight - 217.6
Total body fat pct - 16.3
Total body water pct - 60.6
Visceral fat rating - 9
Muscle mass lbs. - 173.2
Physique rating - 6
Bone mass lbs. - 8.8
Daily calories: 4284 (BMR 2406)
Metabolic age - 23
View Diet Calendar, 05 February 2014:
|
2754 kcal
|
Fat: 84.26g | Prot: 214.01g | Carbs: 220.81g.
Breakfast: Pure Protein Chocolate Deluxe High Protein Bar. Lunch: Pure Protein Chocolate Peanut Butter High Protein Bar (Small). Dinner: Brown Sugar, Private Selection Chocolate Hazelnut Mascarpone Ice Cream, Gouda Cheese, Butter, Hard Roll, Red Lobster Single Malt Scotches, Pinot Noir Wine, Cooked Brussels Sprouts, Cucumber (with Peel), Baked or Broiled Salmon. Snacks/Other: Syntrax Nectar Strawberry Kiwi Whey Protein Isolate, Bob's Red Mill Wheat Bran, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Syntrax Nectar Chocolate Truffle Whey Protein Isolate, Schiff Probiotic Gummies, vitafusion Vitafusion vitamin d3, vitafusion 027917022703, Nature Made Adult Gummies Fish Oil, Vitafusion Calcium Gummy Vitamins, Vitafusion Power C Gummy Vitamins. more...
|
|
2615 kcal
|
Exercise:
Walking (moderate) - 3/mph - 55 minutes, Sleeping - 6 hours and 27 minutes, Resting - 16 hours and 38 minutes. more...
|
|