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Day two of 1600 calories worked pretty good. Ate 865 at work and then another 788 for dinner. Went over by 53 calories but I'll make that up this week. Tomorrow night we are going to the Kennedy Center for dinner and a show so I will probably eat very light if at all before that. Will attempt to stay within my 1600 but may have to do an adjustment day on Friday. Weight, water, and fat percentages looking great again tonight. Definitely seeing the downward trend with the new calorie level. Weight lifting and some treadmill later tonight, too.
Here are the 6/17/14 Tanita Numbers (pre-dinner, pre-workout):
Weight - 204.4
Goal Weight (10% BF) - 196.7
Total body fat % - 13.4
Total body fat lbs. - 27.4
Total body water % - 65.4
Visceral fat rating - 8
Muscle mass lbs. - 168.4
Physique rating - 6
Bone mass lbs. - 8.6
Daily calories: 4130 (RDI 2320)
Metabolic age - 17
If It Fits Your Macros numbers (macro numbers in grams, rounded):
Today targets: 80 fat, 20 carbs, 40-50 fiber, 200 protein, 1600 cals
Today ate: 55 fat, 105 carbs, 28 fiber, 179 protein, 1653 cals (2742 used, 1089 deficit)
Running avg: 69 fat, 143 carbs, 188 protein, 1971 cals (2659 used, 688 deficit)
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1653 kcal
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Fat: 54.58g | Prot: 178.64g | Carbs: 104.97g.
Breakfast: Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Jimmy Dean Delights Breakfast Bowl Southwest Style, EfaGold EfaGold Pure Extra Virgin Coconut Oil. Lunch: Dannon Light & Fit Greek - Cherry, Navitas Naturals Organic Raw Chia Seeds, Syntrax Nectar Lemon Tea Whey Protein Isolate, Now Real Food Golden Flax Seeds, Healthworks Cacoa Nibs. Dinner: Lettuce Salad with Assorted Vegetables, Bolthouse Farms Classic Ranch Yogurt Dressing, Prime Time Sweet Mini Peppers, Chicken Breast (Skin Not Eaten). Snacks/Other: Bell Plantation PB2 Chocolate Powdered Peanut Butter, Healthworks Cacoa Nibs, Bananas, Syntrax Nectar Latte Cappuccino Whey Protein Isolate, Blue Diamond Almond Breeze Unsweetened Vanilla Milk, Now Magnesium Citrate, One A Day One A Day Men's Health Formula Multivitamin Supplement, Member's Mark Member's Mark Omega 3 Fish Oil (1000 mg). more...
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2742 kcal
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Exercise:
Walking (exercise) - 3.5/mph - 1 hour and 48 minutes, Sleeping - 6 hours and 58 minutes, Resting - 15 hours and 14 minutes. more...
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